Food group
Ultra-Processed Foods
Ultra-processed foods are industrially made products often high in salt, sugar, fat and additives — eating a lot of them is linked to poorer health, so they are best limited.
What it is
Ultra-processed foods (UPFs) are products made largely from industrial ingredients and additives, such as many packaged snacks, ready meals, fizzy drinks and processed meats, rather than whole foods.
What it does
They are typically convenient and palatable but often provide a lot of calories, salt, sugar and unhealthy fats with little fibre, and eating a lot of them is associated with weight gain and higher risk of several diseases.
Good sources
There is no need to seek UPFs out. The healthier pattern is to base meals on whole and minimally processed foods — vegetables, fruit, wholegrains, pulses, and freshly prepared meals.
Deficiency and who is at risk
There is no requirement for ultra-processed foods; the advice is to limit them rather than ensure enough.
Balance
Can you have too much?
A diet high in ultra-processed foods tends to be high in salt, free sugars and saturated fat and low in fibre, and is linked to obesity, heart disease and other conditions. Cutting down and cooking from scratch where possible helps.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Ultra-Processed Foods: frequently asked questions
Are all processed foods bad?
No. Processing includes helpful things like freezing, canning and pasteurising. It is ultra-processed foods — highly manufactured products high in salt, sugar, fat and additives — that are best limited.
How can I eat fewer ultra-processed foods?
Base meals on whole and minimally processed foods, cook from scratch where you can, check labels for long ingredient lists and high salt, sugar and saturated fat, and treat packaged snacks and ready meals as occasional rather than everyday.
Related
More on food groups and nutrition
Sources
Where this is drawn from
- NHS — Eat well (Eatwell Guide)
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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