What exactly are ultra-processed foods and why are they problematic?

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This is surely not the first time you have heard of ultra-processed foods. They are generally known as foods that are high in sugar, saturated fat, and salt. However, there is much more to them than that, and we will explore this in this article.

According to the NOVA food classification system, ultra-processed foods are industrial formulations made mostly or entirely from substances derived from foods and additives, with little or no intact whole food. Some of these ingredients are obtained through further processing of food constituents, such as hydrogenated or interesterified oils, protein isolates from soybeans or whey, and various flavourings, colourings, emulsifiers, and preservatives.

You can often identify ultra-processed foods by reading the ingredient list. If it contains ingredients with names that resemble chemical formulas or substances you would not typically use in your home kitchen, the product is likely ultra-processed. Common examples include cake mixes, instant meals, flavoured yoghurts, carbonated drinks, packaged fruit drinks, candies and sweet treats, infant formulas, and many heavily marketed "health" products.

Why are ultra-processed foods problematic for human health?

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Ultra-processed foods are designed primarily for convenience, long shelf life, and palatability. They are carefully engineered to be psychologically and biologically appealing. They usually require little or no preparation and can be consumed in the car, at work, on the street, in front of the television, or almost anywhere without the need for plates or cutlery. These characteristics have contributed to the rapid growth in the global consumption of ultra-processed foods and beverages.

As ultra-processed foods become more common, they are increasingly replacing traditional diets and contributing to the erosion of local food cultures. This can be seen in the widespread popularity of foods such as hamburgers in the United States, instant noodles in Nigeria, and energy drinks and carbonated beverages among many young people in urban Cameroon.

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Research consistently shows that higher consumption of ultra-processed foods is associated with poorer overall diet quality. These foods are typically high in calories, saturated fats, free sugars, and sodium, while being low in dietary fibre, high-quality protein, vitamins, and essential minerals. Studies have also shown that people who consume more ultra-processed foods generally eat fewer fruits, vegetables, legumes, and other minimally processed foods. As a result, individuals may consume excess calories while still lacking essential nutrients required for good health. This contributes to the double burden of malnutrition, where obesity coexists with vitamin and mineral deficiencies.

Malnutrition is not the only concern associated with ultra-processed foods. Some food additives, including certain emulsifiers, artificial sweeteners, colourings, and preservatives, have been reported to alter the gut microbiota and may impair gut health. Emerging evidence suggests that these changes can influence nutrient absorption, reduce the bioavailability of beneficial food compounds such as phytochemicals, and contribute to chronic inflammation. However, research in this area is still evolving, and not all additives have the same effects.

Beyond nutrient deficiencies, numerous large-scale studies have linked high consumption of ultra-processed foods with an increased risk of chronic diseases and premature death.

For example, systematic reviews have reported that higher consumption of ultra-processed foods is associated with approximately:

• a 23% higher risk of hypertension,

• a 34% higher risk of cerebrovascular diseases,

• a 29% higher risk of cardiovascular diseases, and

• a 21% higher risk of all-cause mortality.

  
  

Although it is unrealistic to eliminate ultra-processed foods because of their widespread availability, affordability, and convenience, many countries have implemented strategies to reduce their consumption. These include taxes on sugar-sweetened beverages and other ultra-processed products, restrictions on advertising (particularly to children), mandatory front-of-pack warning labels, and clearer ingredient labelling to help consumers make informed choices.

These strategies have shown promising results, but progress is often hindered by limited public awareness, widespread misinformation, and corporate influence. Commercial interests may conflict with public health goals, as some companies lobby policymakers, emphasise the economic importance of their products, influence nutrition research through funding, and maintain close relationships with the media. For this reason, many public health experts advocate for greater transparency in research funding, stronger safeguards against conflicts of interest, and evidence-based policymaking. Nutrition education also remains essential to improve public awareness of the often-overlooked health risks associated with everyday dietary choices.