You have definitely heard of them. Whether you are short on time or energy, there is always an excuse to buy ultra-processed foods at the supermarket or order a takeaway. Making them your everyday default can affect your diet sooner than you think.

Relying on these foods and always eating out can take its toll, because we have less control over ingredients and preparation.

But do you know what these products are and why everyone is talking about them?

(Don’t worry. We have included some recipes at the end to help you rely on them less.)

What counts as an ultra-processed food?

An ultra-processed food is an industrial formulation, often made from substances derived from foods with ingredients and processes not typically used in home cooking. Industrial production alone does not make every food ultra-processed.

These products are often high in calories, saturated fat and sugar, and may contain additives such as colours, sweeteners and preservatives. Their composition varies.

Does that sound appealing? Perhaps not. But additives and flavour enhancers can make these foods particularly attractive and palatable.

Ingredients used in ultra-processed foods may also undergo industrial processes that change their nutritional properties.

Examples include partial hydrogenation, which can produce trans fats, and refining flour and grains, which reduces their fibre content.

Types of processing

So whenever I see processed food at the supermarket, should I grab my trolley and run?

No. That is not what we mean.

Not all processing methods used for foods on supermarket shelves are the same.

The NOVA system classifies foods by the nature and extent of processing into 4 groups.

In group 1 we find unprocessed foods (grains, nuts, fruit, vegetables, etc.) and minimally processed foods such as frozen fruit and vegetables.
In group 2 we find processed culinary ingredients: substances obtained from group 1 foods or nature through processes such as grinding, milling or pressing. Examples include oils, butter and vinegar.
Group 3 consists of processed foods, often made with 2–3 ingredients by adding a group 2 ingredient to a food. Examples include cheese, salted foods and canned foods.
Group 4 comprises ultra-processed foods. They often have more than 5 ingredients, including additives, although ingredient count alone does not define the category. They can involve industrial processes such as hydrogenation or extrusion. Examples include certain sausages, processed meats, sugary drinks and packaged pastries.

Healthy processed foods

It is important to distinguish between types of processing. Frozen vegetables, cold-pressed extra virgin olive oil and canned fish can all be useful foods with valuable nutritional properties. These examples fall within NOVA groups 1, 2 and 3.

Think of a familiar jar of chickpeas. Obviously, they do not grow in the ground inside a glass jar with an easy-open lid. They have been cooked and may contain a preservative such as citric acid to extend their shelf life.

The chickpeas’ nutritional properties are largely retained. Inside the jar are still chickpeas, with fibre, protein, vitamins and minerals.

That makes them a useful processed food. And besides being nutritious, they can help you put together simple, healthy meals.

Less healthy processed foods

Here we find many group 4 foods: ultra-processed products. Take packaged pastries. Nutritious basic ingredients such as grains are refined into flour, then sugar, fat and various additives are added to create an appealing product.

The finished product may have little in common with the original ingredients.

Why is it hard to stop eating ultra-processed foods?

Ultra-processed foods can contain ingredients that enhance their sensory characteristics, such as flavour, smell or texture. Sugar or monosodium glutamate can make food more appealing; sensory and digestive signals reach the brain, producing a response along the lines of:

“Hey, I like this. Keep eating; this feels good.”

This can become a hard-to-break cycle, making it easy to keep eating.

Are ultra-processed foods harmful to health?

For one thing, frequently consuming too much sugar, salt and unhealthy fat is unhelpful. Highly palatable products can be easy to overconsume. This does not mean every additive is harmful or that these substances are all clinically addictive.

Another problem arises when ultra-processed products displace fresh, nutritious foods that provide the micronutrients our bodies need.

Can I include ultra-processed foods in my diet?

It depends. You know how we approach nutrition at INDYA. It is a science without simple black-and-white rules, and it works when it is applied to you, your body, lifestyle, needs and goals.

Be wary of anyone who tells you exactly what to eat, and what never to eat, without knowing your circumstances.

Think about commercial orange juice. Whole fruit is generally the more useful everyday choice: juice contains much less fibre and its sugars are easier to consume quickly than those in a whole orange.

Should we avoid it completely? It depends. Yes, that answer again.

If your only activity all weekend has been getting off the sofa to make coffee between Netflix episodes, a whole-food option such as an orange or another healthy snack may suit you better.

If, on the other hand, you are planning a long bike ride, that juice could be useful midway through it, as its sugars can be readily absorbed to provide energy.

See? Context matters. Your circumstances and the product matter. A bag of gummy bears during a ride is a different proposition from a triple-chocolate croissant. Juice itself is not necessarily ultra-processed: formulation matters.

That is why working with a sports nutritionist can help you understand what your body needs to perform at 100%.

Make it yourself: 5 homemade alternatives to ready-made foods

When we prepare meals at home, we have more control over what we eat. We can also make food taste just how we like it and adapt it to our nutritional needs.

Cooking at home lets us choose which ingredients we eat, where they come from and how our food is prepared.

Cooking is also a way to learn about nutrition, get to know ingredients and their cooking times, improve your kitchen skills, develop flavours and textures, and even involve your children in preparing the food they will eat, helping encourage healthy habits.

Here are 5 recipes for foods you might normally buy ready-made, so you can try making them at home: