What Are Ultra-Processed Foods, and Should We Avoid Them?

Ultra-processed foods (UPF) seem to be everywhere, but what actually counts as ultra-processed? And do you really need to avoid it altogether?

Our Nutrition team breaks down what UPF are, why they’re in the spotlight, and what the science really says. Their goal? To cut through the confusion so you can make food choices that feel realistic, not restrictive.

Plus, they’ll share simple ways Gousto can help you enjoy more nutritious wholefoods as part of a delicious, balanced diet.

[GET YOUR FIRST BOX]

What Is Ultra-Processed Food?

Ultra-Processed Food (UPF) is food and drink that has been heavily processed and formulated using ingredients you wouldn’t typically find or recognise in a home kitchen. These often include sweeteners, emulsifiers, colours and flavourings to improve taste, texture or appearance.

It’s important to note that processing itself isn’t bad. Most foods undergo some level of processing. For example, canned chickpeas are processed because they’re cooked and preserved, but they’re also a nutritious and convenient option.

Ultra–processed foods go one step further. They’re made using industrial techniques and often contain higher levels of saturated fat, salt and sugar. They also tend to provide less fibre and fewer naturally occurring nutrients.

How UPFs Are Classified

The NOVA food classification system is the most commonly used way to define UPF. Developed by Brazilian nutrition and public health researcher Professor Carlos Monteiro, NOVA groups foods by the extent of processing they’ve gone through, rather than just what their nutritional value is.

Under the NOVA system, everything we eat falls into one of these four groups:

• NOVA Group 1: Unprocessed or minimally processed foods

These are foods that look pretty much like they did when they were grown, raised or caught, with only simple steps like washing, chopping or freezing.

Examples: Fruit, veg, meat, fish, eggs, milk, grains, pulses, legumes, nuts and seeds

• NOVA Group 2: Processed culinary ingredients

Ingredients taken from nature, mainly used to cook with, and not often eaten on their own.

Examples: Oils, butter, sugar, salt, honey, vinegar

• NOVA Group 3: Processed foods

Foods made by adding Group 1 and 2 ingredients using methods like baking, fermenting or canning – they’re not automatically unhealthy just because they’re processed.

Examples: Cheese, freshly made bread, canned beans or veg, sauces, canned fish, bacon

• NOVA Group 4: Ultra-processed foods (UPF)

Foods made mostly from extracted ingredients and cosmetic additives, designed to be convenient, long-lasting and highly palatable.

Examples: Crisps, biscuits, sweets, cakes, fast food, fizzy drinks, processed meat products, pre-prepared pizza, ready meals, sugary cereals

So… is NOVA foolproof?

Nutrition experts don’t always agree on how foods should be classified, and currently, UPF classification systems aren’t formally regulated. This means some foods are labelled ultra-processed despite being nutritionally neutral or even beneficial (e.g. fortified products or foods designed for specific dietary needs).

While the NOVA classification can be a helpful starting point, it doesn’t fully reflect a food’s nutritional quality or how it fits into an overall diet. Looking at balance, portion size, and overall eating patterns is also important.

Is Ultra-Processed Food Really That Bad? 

While NOVA puts ultra-processed food into the spotlight, the system itself has been critiqued for being too broad and difficult to understand, and the public agrees. 60% of people in Gousto’s 2024 survey admitted they’re confused by the term “ultra-processed food”. While some of this confusion stems from the sheer amount of new information in the media spotlight, it also comes from the classification system itself.

For example, current NOVA criteria would classify some shop-bought wholemeal bread, wholegrain cereals, fruit yoghurts, and baked beans as UPF even though they potentially contribute to an affordable, healthy diet. Similarly, gluten-free products or fortified plant-based milk alternatives would classify as UPF despite their potential medical or nutritional benefits. The British Nutrition Foundation has also noted that some UPFs can be combined with fresh or canned ingredients to prepare low-cost nutritious meals. With an area as grey as this, it’s easy to see why the British public is confused by ultra-processed food.

How Does Ultra-Processed Food Impact Health?

Research by Gousto in 2024 shows the British public is concerned about the potential health implications of UPFs. 88% of people aware of ultra-processed food are concerned about having too many UPFs, with nutrition and increased weight gain at the top of their list of worries.

But is there cause for concern? An umbrella review of existing scientific studies by the British Medical Journal (BMJ) found that UPFs cause over 32 adverse health outcomes, including obesity, gastrointestinal disorders, asthma, anxiety and a variety of different cancers.

It’s important to understand that the studies explored by the BMJ were just observational, which means it’s still unclear which ingredients, processes or qualities are harmful to health. For example, are UPFs dangerous because they’re often high in fat and sugar, and low in fibre and essential vitamins? Or are there specific additives that cause long-term damage? We still don’t know for sure.

“Ultra-processed foods aren’t inherently harmful, but when they dominate our diets and replace fresh, nutrient-rich foods, they can increase the risk of long-term health issues,” says Doctor Hilary Jones. “Cardiologists, diabetologists, endocrinologists and nutritionists all agree that we need to reduce our intake of ultra-processed foods significantly to improve health.” This means dialling back our reliance on ready meals and convenience food while increasing the quantity of fresh fruit, vegetables and high-fibre wholegrains we eat.

Everyday Ultra-Processed Foods You Might Be Eating 

UPF aren’t always obvious at first glance, and over time, it can be easy to miss how they’ve crept into your day-to-day diet.

Common everyday UPF

• Pre-prepared sauces and packet mixes
• Ready-made sandwiches
• ‘Lighter’ or low-fat products
• Sugary breakfast cereals or cereal bars
• Condiments and dressings
• Packaged snacks (crisps, chocolate, sweets, cakes)
• Fizzy drinks or energy drinks

Being aware of these UPF can help you make informed choices about your diet.

Do You Need To Avoid UPF Completely? 

Not all UPFs are automatically “bad”, and avoiding them entirely isn’t realistic for most people. However, research suggests that diets very high in UPF are linked to poorer health, which makes it important to be aware of how to spot them and how regularly they might appear in your diet.

So what does this look like day to day? Rather than aiming for perfection, a more helpful approach is awareness and balance. Focus on filling your plate with nourishing, minimally processed food.

The good news? Small changes can make a big difference. Here are some practical tips from our nutrition team to help you reduce your UPF intake without overhauling your diet:

– Cook from scratch where possible, using simple ingredients

– Choose wholefood snacks like fruit, veg, nuts and seeds

– Be cautious of products with unusually long ingredient lists or ingredients you don’t recognise

– Limit fast food and takeaway meals

– Pack your lunch instead of buying it on the go

– Choose plain or unsweetened versions of food like yoghurt, porridge and cereals, then add your own fruit or nuts

– Batch cook or plan meals to avoid relying on fast food when you’re short on time

– Watch out for ingredients such as trans fats and foods high in added sugar and salt (Trans fats may appear on labels as “hydrogenated fat” or “partially hydrogenated vegetable oil”)

How Can Gousto Help You Eat More Wholefoods?

Gousto offers “a practical solution, making it easier to prioritise nutrition without sacrificing convenience,” says Doctor Hillary. Gousto delivers precise, pre-measured ingredients for over 175 recipes every week directly to doorsteps across the country. Catering to households of all shapes and sizes, customers can choose boxes for 1 to 5 people and pack them with delicious recipes, ready in as little as 10 minutes.

While Gousto has always focused on the importance of a balanced diet with fresh ingredients, the brand has stepped up even further to offer more options to help customers reach their health goals. In 2024, Gousto launched the Health Hub, its one-stop shop for the most popular health ranges: Veg Boost and Nutrient Rich for recipes packed with at least 3 of your 5-a-day, Protein Hit for recipes packed with over 30g of protein per portion, and Low Calorie for meals of 600 calories and under.

Try Your First Box Today And Enjoy Healthier Meals For Every Household

Cooking from scratch using wholefoods doesn’t mean you need to spend hours in the kitchen. With recipes starting from £3.20 per portion*, Gousto is here to help!

Choose from our menu of up to over 175 recipes every week and add more nutrients to your diet. The best part? Your box comes with just the right amount of food, pre-portioned, and easy-to-follow cards so you can focus on cooking rather than prepping.

[SIGN-UP FOR YOUR FIRST BOX TODAY]

*Not including delivery or any new customer introductory discount.