Ultra-processed foods: What they are & how they affect your health

Key Points:

• Food can be placed into four different categories: whole foods, unprocessed, processed, and ultra-processed (the NOVA system). 
• Ultra-processed foods (UPFs) are designed to be hyper-palatable and easy to overconsume, which is correlated with a variety of problematic health outcomes. 
• Reducing your intake of UPFs and prioritizing whole foods is consistently linked to a lower risk of chronic diseases, including obesity, type 2 diabetes, and cardiovascular issues.

Navigating nutrition advice is always a challenge. Everyone has their own opinions, the science is always updating – but really, you just want to be healthy and feel good. So, how do you know what’s right?

One thing experts are increasingly agreed on is that there is a surplus of food that seems to be engineered to feel satisfying while offering very little actual nourishment: ultra-processed foods (UPFs).

You may have come across this term before. It might conjure up foods like chips, packaged cookies, protein bars – any sort of convenience food. But understanding how these industrial products are made can help not only with recognizing UPFs, but also how they drive passive overconsumption.

Let's explore the science behind ultra-processed foods and how a simpler, evidence-based approach can help you support your health in a sustainable way.

Understanding ultra-processed foods: the NOVA system

For decades, nutrition science focused on single nutrients like fat, sugar, or sodium. This often led to "low-fat" or "sugar-free" products that replaced those nutrients with other highly refined ingredients.

To move past this confusing focus on single nutrients, researchers created the NOVA classification system. This system organizes food into four groups based on the nature, extent, and purpose of its industrial processing].

It’s a straightforward way to look at your food and instantly understand how much it has been manipulated before it reaches your plate.

NOVA groups 1 & 2: Whole foods & simple ingredients

These groups form the foundation of a healthy, balanced diet.

Group 1: Unprocessed or minimally processed foods

These are edible parts of plants or animals that have been cleaned, trimmed, chilled, or cut, but not much else.

Examples include:

• Fresh fruits
• Vegetables
• Eggs
• Plain meat
• Dried beans
• Plain yogurt

Group 2: Processed culinary ingredients

These are derived from Group 1 foods through simple processes like pressing, grinding, or milling. They are typically used to season or cook with.

• Olive oil
• Butter
• Sugar
• Salt

NOVA group 3: Processed foods

Group 3 foods are made by combining Group 1 and 2 ingredients to increase shelf-stability or make them more palatable. They are generally recognizable foods with short ingredient lists.

These can be helpful for building quick, nutritious meals. Examples include:

• Simple breads (made only from flour, water, yeast, and salt)
• Canned vegetables or legumes
• Plain cheese
• Canned fish (like tuna or salmon)

NOVA group 4: Ultra-processed foods

This is the category you want to minimize. Ultra-processed foods (UPFs) are industrial formulations prepared mostly or entirely with ingredients and additives that you wouldn’t typically find in a home kitchen.

They are engineered to be convenient, extremely palatable, and, ultimately, highly profitable.

Spot a UPF by reading the label:

• Look for cosmetic additives like artificial flavors, colors, emulsifiers, or non-nutritive sweeteners.
• Watch for derived ingredients such as high-fructose corn syrup, protein isolates (soy, whey, etc.), or modified starches.
• Count the ingredients. While not a perfect rule, a list with eight or more ingredients, especially if you don't recognize most of them, is a strong signal.

Common examples of Group 4 foods include mass-produced packaged snacks, soft drinks, sugary cereals, sausage, chicken nuggets, frozen pizza, and most instant noodle products. It also includes foods that are typically considered “healthier” like granola, protein powder, and plant-based milks.

The science behind UPF overconsumption

You might assume ultra-processed foods are detrimental solely because they are high in sugar, fat, or salt. While this is certainly part of the issue, a key finding from modern nutrition research is that the structure of UPFs, not just their nutrient profile, fundamentally changes how your body eats them.

This design is the primary mechanism that causes passive overconsumption and explains why people who eat a lot of UPFs are at greater risk of overweight and obesity.

They encourage fast eating

Ultra-processed foods are engineered to be easily chewable – so it’s easy to overeat them.

Think about the difference in chewing a creamy snack cake versus an apple and a handful of raw nuts. The low physical effort of UPFs means you eat faster, and that fast pace can disrupt your body's natural satiety signals.

It takes time for your body to process how much food you’ve eaten. Ghrelin, the satiety hormone, isn’t triggered instantly the moment you start eating. So if you’re eating quickly, it takes time for your body to catch up – and you might keep eating in the interim, leading to overconsumption.

Studies have shown that those on an ultra-processed diet consistently consumed approximately 500 more calories per day than those eating a minimally processed diet.

Eating faster with UPFs may also interfere with how your gut communicates with your brain. This effect may delay the release of key appetite-suppressing hormones, such as PYY, making it harder for your brain to register that you've eaten enough.

In essence, UPFs may trick your body into consuming more energy before your gut can effectively signal your brain to stop.

The hyper-palatability factor

Another key factor is the carefully crafted combination of ingredients that creates a hyper-palatable experience.

UPFs are designed to deliver a powerful rush of flavor – a perfect blend of fat, salt, and sugar – that appeals intensely to your brain’s reward centers. This rush can overpower your natural fullness cues, encouraging you to keep going back for more.

Because these foods are also highly convenient and ready-to-eat, they encourage mindless eating, especially while you're distracted (watching TV, working, or driving), which further fuels the cycle of overconsumption.

The health consequences of a high-UPF diet

The consistent pattern of overconsumption and poor nutrition has measurable, long-term effects on your body.

In countries like the USA and the UK, UPF intake now constitutes over 50% of the average dietary energy consumed. This widespread consumption has directly contributed to a rise in chronic disease.

An umbrella review of existing meta-analyses found that greater exposure to ultra-processed foods is associated with a higher risk of adverse health outcomes across cardiometabolic, mental health, and mortality categories.

Metabolic & cardiometabolic disease

High UPF consumption is directly associated with an increased risk of overweight, obesity, and type 2 diabetes. It’s also associated with a higher risk of cardiovascular disease-related mortality, as well as all-cause mortality.

Impact on mental health & gut health

The impact goes beyond physical measures, as the food you eat is intricately linked to your mood and cognitive function.

Mental health: Research suggests that high UPF consumption is also linked to an increased risk of common mental disorders, including anxiety and depression.

Gut health: Scientists hypothesize that the high level of emulsifiers, stabilizers, and other food additives in UPFs could be disrupting the composition and function of the gut microbiota. Your gut plays a crucial role in overall health, immune function, and even mood regulation.

How to reduce ultra-processed foods

No registered dietitian will tell you that total and immediate avoidance of UPFs is realistic, or even necessary. These foods are designed for convenience, and in a busy life, they are often hard to completely eliminate.

The goal is a sustainable reduction by focusing on making realistic swaps and re-establishing natural satiety signals.

1. Rebuild your plate with NOVA group 1 & 3 foods

Start small. Instead of focusing on what you need to cut out, focus on what you can add in, especially foods from NOVA Group 1 (whole, minimally processed) and Group 3 (simple processed foods).

• Swap for better texture: Replace smooth, easy-to-swallow items with foods that require real chewing. For example, swap an ultra-processed energy bar for an apple and a handful of almonds, or a pre-made smoothie for a portion of whole fruit.
• Use Group 3 strategically: Don't fear the processed foods of Group 3. They can be invaluable in a busy life. Use simple whole-grain bread, canned tuna or plain beans, or frozen Group 1 vegetables as a base for meals you cook at home.
• Focus on fiber and protein: Build meals around foods naturally rich in fiber (whole vegetables, legumes) and lean protein (eggs, chicken, fish). These nutrients take longer to digest and are key to sending proper satiety signals to your brain.

A dietitian can identify the specific UPFs that are the biggest problem for your personal health goals and guide you on making nutrient-dense swaps without adding to your mental load.

2. Practice mindful eating to re-learn fullness

If UPFs have taught you to eat quickly and mindlessly, deliberately slowing down will help you reconnect with your body’s natural fullness signals and improve digestion.

• Set a timer: Try setting a timer for 15-20 minutes for your main meals. Put your fork down between bites and consciously chew your food thoroughly.
• Reduce distractions: Always eat at a table, not in front of a screen. Mindless eating is passive overconsumption's best friend. By focusing on your meal, you give your brain and gut the time they need to communicate so you can receive your fullness signals properly.
• Rate your hunger: Before you eat, rate your hunger on a scale of 1 (starving) to 10 (stuffed). Stop when you reach a satisfied 6 or 7.

3. Seek personalized support

The journey to eating fewer ultra-processed foods is highly personal. You may be dealing with intense cravings, emotional eating patterns, or a high-stress schedule that makes cooking at home extremely difficult.

If you are finding it hard to manage food choices or stop the cycle of overeating, a registered dietitian can help you create a non-judgmental, personalized plan that works with your life, not against it. Finding a registered dietitian who specializes in mindful eating or chronic disease management is an excellent way to get actionable, sustainable advice.

Final thoughts

Ultra-processed foods are everywhere, and the struggle to avoid them is a common challenge – they are simply designed to be that way. So the focus isn’t necessarily to remove them entirely, but to find a more balanced way of eating that honors your body’s natural hunger and fullness cues.

By understanding the NOVA system, recognizing the impact of fast eating and passive overconsumption, and focusing on small swaps, you can start to rewire your relationship with food. You don't have to eliminate UPFs completely, but minimizing them and embracing the natural satiety that comes from whole, textured foods is one of the most powerful steps you can take for your long-term health.

The journey to better health involves making informed choices, and the more you know about what you’re eating, the easier it is to choose foods that truly nourish your body.

Frequently asked questions (FAQs)

Are all processed foods bad for you?

No. The term "processed food" covers a wide range of products. NOVA Group 3 (processed foods) includes items like plain cheese, simple breads, or canned beans. These foods are processed using simple methods to make them last longer or taste better, and they can be highly beneficial for quick, balanced meal preparation. The focus should be on reducing NOVA Group 4 (ultra-processed foods), which contain industrial, cosmetic ingredients and are engineered for hyper-palatability.

How do I start cutting back on ultra-processed foods?

Start with the highest-impact swaps. Focus on replacing liquid UPFs (soda, sweetened juices) and easy-to-eat UPFs (packaged chips, sugary breakfast cereals) with minimally processed alternatives. For example, replace sugary cereal with plain oats topped with fruit and nuts, or swap soda for water infused with lemon or cucumber. A registered dietitian can help you prioritize the most effective swaps for your diet and lifestyle.

What are some of the biggest ultra-processed food offenders?

While context matters, some of the most commonly consumed UPFs that contribute to overconsumption include soft drinks and sweetened beverages, packaged sweet or savory snacks (chips, crackers, cookies), breakfast cereals with high added sugar, pre-packaged noodles, and many fast-food items like chicken nuggets and French fries. These items are typically the most nutrient-poor and engineered for maximum hyper-palatability.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.