Updated: February 2026

Ultra-processed foods (UPF) have been a hot topic in recent years. Many experts warn about their risks, while others don’t believe they are a big deal. In this guide, you’ll find all the information you need based on scientific research so you can make your own informed decision around how to include them in your diet (or not).

Understanding the NOVA Classification

The NOVA classification system offers a simple, yet relatively subjective categorisation of foods based on the extent and purpose of their processing. Using these criteria, it divides foods into four broad categories:

Unprocessed or Minimally Processed Foods

These are foods that have undergone minimal or no processing and contain no additives. Examples include fresh meat, fruits, vegetables, and dairy products.

Processed Culinary Ingredients

This category includes substances such as salt, sugar, refined oils, and other ingredients derived from whole foods. These foods are rarely consumed on their own.

Processed Foods

This includes foods that combine categories 1 and 2, as well as foods that have undergone canning, fermentation, or freezing. Examples: cheese, frozen vegetables, canned fruit, fresh bread.

Ultra-Processed Foods (UPF)

These are industrial formulations made entirely from food derivatives, chemical substances, and a series of processes that result in a final food that bears little resemblance to the original ingredients. UPFs often contain additives designed to make the food more appealing and improve its taste and shelf life.

Examples of UPF: soft drinks, sweet and savoury snacks, packaged sliced bread, ready meals, most breakfast cereals.

Everyday Examples: UPF vs Less Processed Options

To better understand the difference, here are some everyday examples:

Breakfast:

• UPF: Breakfast cereals with sugar and additives
• Less processed option: Oats with honey, rusk with tomato and olives

Cheese:

• UPF: Processed cheese, cheese strings
• Less processed option: Feta, ricotta, traditional hard cheeses

Bread:

• UPF: Packaged bread with additives
• Less processed option: Bakery bread or supermarket bread with <5 ingredients

Snacks:

• UPF: Crisps, crackers, biscuits, cereal bars
• Less processed option: Nuts, yogurt, fresh fruit

Important clarification: Some processed foods are practical and can be regularly included in the diet. Perfection isn’t necessary – balance is key.

Challenges and Controversies

Despite its simplicity, the NOVA classification system has several “weak points”:

Disagreement on Food Categorisation

Studies have shown striking lack of consensus when categorising foods using the NOVA method. In a recent survey, 98% of nutrition professionals placed foods in different categories, agreeing on the categorisation of only four (4) out of 231 food items.

This inconsistency is largely due to the “subjective” definition of NOVA categories, with risk of false associations and consumer confusion.

Overlooking Nutritional Profile

The NOVA system doesn’t account for the nutritional profile of foods, potentially leading to the exclusion of options that may be useful or even essential for certain individuals and populations.

One-Sided Approach

According to NOVA classification advocates, complete elimination of processed foods is recommended, aiming for “clean eating.”

This approach is unrealistic in the current food environment, while failing to recognise the important contribution of processed foods for the wider population – for example, people who have limited time, money, and/or ability to prepare meals. At the same time, it cultivates public fear by stigmatising all processed foods as unhealthy, causing anxiety and encouraging extreme dietary behaviours such as orthorexia.

Research on Ultra-Processed Foods

What Studies Show

When evaluating published studies on the impact of UPFs on health indicators, it’s important to note that the majority are observational studies.

Observational studies generate research hypotheses but cannot establish the cause of observed associations.

Important Considerations

Controlling for covariates or confounding factors is paramount in research. In this case, such parameters include:

• Diet quality
• Energy density
• Socioeconomic status
• Lifestyle factors (smoking, activity levels, alcohol, stress)

When studies don’t control for these parameters, there is significant uncertainty about whether observed associations are solely due to food processing or indirectly influenced by other factors.

New Research Data

Recent high-quality studies show:

Relationship with Obesity: Meta-analyses confirm that increased UPF consumption is associated with:

• Increased risk of overweight
• Increased risk of obesity
• Increased risk of abdominal obesity

Low-Grade Inflammation: New research shows that UPFs may promote chronic low-grade inflammation, which is associated with:

• Cardiovascular diseases
• Type 2 diabetes
• Certain types of cancer

Energy Intake and Weight: Studies have shown that people following a UPF-rich diet consume significantly more calories, resulting in weight gain compared to people consuming less processed foods.

Need for a More Holistic Approach

When evaluating the role of processed foods in our diet, it’s important to adopt a holistic approach that considers various factors:

Sustainability and Equity

Balancing health concerns with sustainability and equity highlights the need for a more comprehensive approach beyond simplistic categorisation.

Motivations Behind Processing

It’s important to understand the motivation driving food processing: profit, taste, convenience, but also safety, affordability, extended shelf life, nutrient bioavailability.

Objective Nutritional Assessment

Nutritional recommendations, instead of being based exclusively on the degree of food processing, should primarily consider objective assessment of nutritional value.

Balanced, Flexible Approach vs “All or Nothing”

Stigmatising processed foods disrupts the development of a healthy, flexible relationship with food. It encourages the public to divide foods into two categories: “good” (fresh, natural) and “bad” (processed).

Practical Tips for Reducing UPF

At the Supermarket:

• Read the ingredient list (the shorter, the better)
• Avoid products with more than 5 ingredients you don’t recognise
• Choose fresh or frozen vegetables without sauces and additives
• Prefer bakery bread instead of packaged bread

At Home:

• Cook larger quantities and freeze homemade food
• Keep convenient simple snacks (nuts, fruit, yogurt, cheese) handy
• Reduce use of ready-made sauces and meals

Realistically:

• You don’t need to avoid all processed foods
• Some (pulses and legumes, tomato paste, frozen vegetables) are practical and healthy
• Even highly processed foods have a place in a balanced diet
• Focus on overall dietary pattern, not individual foods

Frequently Asked Questions About Ultra-Processed Foods

What are ultra-processed foods?

Ultra-processed foods (UPF) are industrial formulations containing mainly food derivatives, chemical substances, and additives. They don’t resemble the original form of the ingredients used.

What are examples of UPF?

Soft drinks, sweet and savoury snacks, processed meat products (sausages, nuggets), packaged sliced bread, ready meals, breakfast cereals with sugar.

Why are UPFs considered problematic?

Research shows associations with cardiovascular diseases, diabetes, and other chronic conditions. However, the relationship is complex and influenced by many factors (lifestyle, overall diet quality).

Should I avoid all processed foods?

No. Many processed foods are nutritionally beneficial and practical. Also, even ultra-processed foods have a place in a balanced diet, as long as their consumption doesn’t compromise overall dietary quality. Moderation and individualisation are needed to create a realistic and sustainable eating pattern that supports health without causing anxiety and worry.

How can I reduce UPF consumption?

Choose fresh or minimally processed foods when feasible, cook homemade meals, read labels, and select products with fewer ingredients you recognise.

Looking Forward

Undoubtedly, our food environment is becoming increasingly complex. In this context, it’s extremely important to approach the issue of processed foods with care and critical thinking:

Balanced Recommendations

Dietary guidelines should aim to find balance between promoting healthy choices and ensuring access to foods necessary for meeting the population’s nutritional needs, supporting both physical and mental health.

Transparency and Education

Empowering the public with knowledge about food processing and its implications can lead to informed choices that respect health, values, and individual circumstances.

Continuous Evaluation

Discussion around processed foods should remain open to new research and ideas, aiming for continuous improvement of dietary recommendations and public health strategies.

Conclusion

Although the NOVA method offers a simplified framework for classifying foods based on their processing, it fails to recognise the complexity of dietary choices and their impacts on both health and our relationship with food.

By adopting a more holistic approach that:

• Is based on high-quality research data
• Supports flexibility in dietary choices
• Doesn’t cultivate fear or guilt

We can better navigate the constantly evolving landscape of modern nutrition.

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Need Support?

If you feel confused about your dietary choices or want to improve your relationship with food without fear and guilt, I can help.

I offer personalised nutrition programs that:

• Respect Greek culture and your habits
• Are based on scientific research
• Emphasise balance and flexibility

Book a free 15-minute discovery session to learn how I can support you.

See also my programs:

• PCOS Nutrition Programme – If you have polycystic ovary syndrome
• Perimenopause & Menopause Support Programme – For hormonal changes and weight management
• Fertility & Pregnancy Nutrition Programme – For optimal nutrition before and during pregnancy
• Greek Lifestyle Nutrition Programme – For balanced nutrition without restrictions

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References

1. Tristan Asensi M, Napoletano A, Sofi F, Dinu M. Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review. Nutrients. 2023;15(6):1546.
2. Dicken SJ, Batterham RL. Ultra-processed Food and Obesity: What Is the Evidence? Curr Nutr Rep. 2024;13(1):23-38.
3. Forde CG. Beyond ultra-processed: considering the future role of food processing in human health. Proc Nutr Soc. 2023;82(3):406-418.
4. Braesco V, Souchon I, Sauvant P, et al. Ultra-processed foods: how functional is the NOVA system? Eur J Clin Nutr. 2022;76(9):1245-1253.
5. Chen X, Chu J, Hu W, et al. Associations of ultra-processed food consumption with cardiovascular disease and all-cause mortality: UK Biobank. Eur J Public Health. 2022;32(5):779-785.
6. Cordova R, et al. Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. Lancet Reg Health Eur. 2023;35:100771.
7. Freisling H, Córdova R, Aune D, Wagner KH. Ultra processed foods and cancer. The Lancet Regional Health – Europe. 2024;38:100865.

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Note: This article aims to inform and does not replace individualised nutritional advice. For personalised guidance, contact a dietitian.