# The Truth About Ultra-Processed Food

> Ultra-processed foods are increasingly linked to poor health outcomes. Here is what the research shows — and why the picture is more complex than the headlines suggest.

*Section: Health — By Dr. Nadia Okoro (Science & Health Writer) — Published October 28, 2025 — 1 min read*

Canonical URL: https://dailyjunction.org/health/the-truth-about-ultra-processed-food
Tags: ultra-processed food, nutrition, diet, health, nova classification

## Key takeaways

- The NOVA classification system divides foods into four groups based on the extent of processing
- Multiple large studies link high UPF consumption to obesity, cardiovascular disease and early death
- The mechanism is contested — whether it is specific additives, food structure, or simply high calorie density
- Context matters: UPF includes both crisps and wholegrain bread, not a monolithic category

## What ultra-processed food is

The NOVA classification system, developed by Brazilian researchers, categorises foods into four groups: unprocessed or minimally processed (fresh fruit, vegetables, meat, eggs), processed culinary ingredients (salt, oils, flour), processed foods (canned vegetables, cheese, cured meats) and ultra-processed foods — industrially produced formulations made mostly or entirely from processed food substances with the addition of flavourings, colouring, emulsifiers and other additives not typically used in home cooking.

## What the research shows

Several large prospective cohort studies — following large populations over years — have found associations between high UPF consumption and adverse health outcomes including obesity, type 2 diabetes, cardiovascular disease, depression and all-cause mortality. A 2022 IARC study found that each 10% increase in the proportion of UPF in the diet was associated with a 15% increase in the risk of any cancer.

## The causation question

These are observational studies and cannot establish causation. People who eat more UPF may differ from people who eat less in many other ways that affect health. The first randomised controlled trial on UPF — published in 2019 — did find that people assigned to a UPF diet consumed more calories and gained more weight than those on an unprocessed food diet, but the mechanism remains debated.

## The nuance

Not all UPF is equivalent. The category includes soft drinks and reconstituted meat products, but also packaged wholegrain bread, fortified breakfast cereals and some yoghurts. Blanket advice to avoid all UPF is both impractical for many households (UPF is typically cheaper and more convenient) and potentially misdirected. A focus on overall dietary quality — plenty of vegetables, fruit, legumes and whole grains — is more actionable.

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## Sources

- [NHS UK](https://www.nhs.uk)
- [The BMJ](https://www.bmj.com)

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