Understanding-ultra-processed-foods – are they all unhealthy?

Published: 16/07/2025 | Author: Isabella Lee PhL, MSc, Global Senior Nutritional Scientist

In the world of nutrition, ultra-processed foods (UPFs) are getting a lot of attention, frequently spotlighted in discussions around obesity, chronic disease, and the modern diet. But what exactly makes a food "ultra-processed," and is the link to poor health as straightforward as it seems? Let’s unpack the conversation around UPFs to help you make choices that support your health and your lifestyle.

What are ultra-processed foods?

You may have heard the term ultra-processed foods (UPFs), but what does it really mean? It was first introduced in the NOVA food classification system, which groups foods into four categories based on processing levels (Blomhoff et al., 2023).

Group 1: unprocessed or minimally processed foods like fresh fruits and plain yogurt that have undergone basic steps to make them safe and convenient; Group 2: processed culinary ingredients extracted from natural sources like oils, butter, sugar, and salt, used to season or prepare; Group 3: processed foods like cheese and bread made by combining Group 1 and Group 2 to improve taste or shelf life; and Group 4: ultra-processed foods (UPFs) like soft drinks, packaged snacks, and instant noodles designed for convenience, long shelf life, and hyper-palatability (Monteiro et al., 2018).

UPFs are industrially formulated food products that have undergone the highest level of processing. They're typically made from refined ingredients, additives, and contain little to no whole foods. UPFs are often associated with nutrient-poor, high-calorie ""junk foods"" that are high in added sugars, salt and unhealthy fats, but that's not the whole story. Critics of the NOVA system argues that it only focuses on how a food is made, without considering its nutritional quality. As a result, nutrient-rich, fortified products, like a protein bar with added fibre and vitamins, can still be labelled as ultra-processed, even if they contribute to a healthy, balanced lifestyle.

How do ultra processed foods affect health?

Emerging research links diets high in UPFs with negative health outcomes such as weight gain, type 2 diabetes, cardiovascular disease, and even depression (Juul & Beere, 2024). Since UPFs are designed to be “hyper-palatable”, they override our body’s natural satiety cues and lead to overeating. Some researchers also suggest that they alter the gut microbiome (Juul & Beere, 2024).

However, not all researchers agree that UPFs are harmful by default. The problem is not the degree of processing itself, but rather the nutritional quality (high sugar, saturated fat, salt, low fibre) and eating patterns associated with UPFs that contribute to these poor health outcomes (Temple, 2024).

In other words, not all UPFs are created equal. Fortified plant-based drinks, wholegrain crispbreads and protein shakes are technically classified as UPFs, but that doesn’t make them unhealthy. For instance, fortified convenience foods offer practical nutritional support in specific contexts, like for people with tight schedules and busy lifestyles. What matters most is the overall diet quality and eating pattern, not the processing category alone.

How to navigate ultra-processed foods

• Read the label. Look for high amounts of added sugars, salt (sodium), and saturated fats. These are key indicators of lower nutritional quality.

• Choose smarter options. When buying processed foods, chose those with better nutritional profiles. Look for high protein, fibre, unsaturated fats, and added vitamins and minerals.

• Prioritise whole foods. Fruits, vegetables, legumes, and wholegrains should form the base of your diet. This is a practical and effective way to lowering intake of UPFs.

• Be inspired by the Nordic Diet. Rich in vegetables, berries, wholegrains, fish, and healthy fats, this traditional way of eating emphasises seasonal, minimally processed foods.

• Don’t fear convenience. Processed doesn’t automatically mean unhealthy. What matters most are the ingredients, and the overall quality.

• Balance matters. Your overall eating pattern is more important than any single food choice.

Oriflame's view on UPFs

At Oriflame, we’re not about extremes. Instead, we believe in positive nutrition, focusing on what supports your health and not just what to avoid. We help you live with intention, not restriction. That means choosing whole and minimally processed foods when you can, while recognising that well-formulated UPFs, like supplements, protein shakes and fibre-rich drinks, can support a healthy, balanced lifestyle.

A realistic approach to ultra-processed foods

The conversation around UPFs is evolving. The nuances of the category require further discussion, but what is clear so far is that reducing intake of nutrient-poor, high-calorie UPFs is a smart choice, but completely eliminating UPFs may not be practical or necessary. Instead, a more realistic approach is to prioritise whole foods, while choosing well-formulated processed options when needed, because sustainable, long-term eating habits are what truly nourish your body.

References

Blomhoff R, Andersen R, Arnesen EK, et al. Nordic Nutrition recommendations 2023. Copenhagen: Nordic Council of Ministers, 2023
Juul F, Bere E. Ultra-processed foods - a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2024 Apr 24;68
Monteiro CA, Cannon G, Moubarac JC, et al. The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutr. 2018 Jan;21(1):5-17
Temple NJ. Making Sense of the Relationship Between Ultra-Processed Foods, Obesity, and Other Chronic Diseases. Nutrients. 2024 Nov 26;16(23):4039