The NOVA food classification system developed by researchers at the University of São Paulo, Brazil categorizes food based on the level of processing rather than nutrient content. This system helps distinguish between whole, minimally processed foods, processed and highly industrialized products or ultra processed foods.

The current US administration is focusing on ‘Make America Healthy Again’ and targeting Ultra processed foods or UPFs to bring healthy changes. UPFs are industrially formulated products made mostly or entirely from substances extracted from foods, such as oils, fats, sugars, starches, and protein isolates. They often contain little to no whole food and are heavily modified with additives like preservatives, artificial flavors, sweeteners, emulsifiers, and colorings.

Examples of ultra processed foods-

1. Sugary cereals
2. Soft drinks
3. Instant noodles
4. Packaged snacks (chips, cookies)
5. Fast food
6. Processed meats (hot dogs, sausages)
7. Ready-to-eat frozen meals.

Food manufacturers often defend ultra processed foods by emphasizing convenience, affordability, food safety, and innovation. Health experts argue that despite minor improvements, UPFs still contribute to obesity, diabetes, and other diseases. Critics say the food industry prioritizes profit over public health, using misleading marketing and lobbying to avoid stricter regulations. Let us see why UPFs are popular and what health impact UPFs ingredients have on our health.

Why are Ultra processed foods popular?

1. Convenience and timesaving: UPFs are ready-to-eat, require minimal preparation, and have long shelf lives. Busy lifestyles, urbanization, and longer working hour drive people toward quick meal solutions.

2. Affordability and accessibility: UPFs are often cheaper than fresh, whole foods due to mass production and government subsidies in some countries. They are widely available in supermarkets, convenience stores, and fast-food chains.

3. Aggressive marketing and branding: Food companies use strong marketing strategies, including celebrity endorsements, appealing packaging, and health claims (example “low-fat,” “high protein,” “fortified with vitamins”). UPFs are targeted at children through colorful ads and product placements.

4. Addictive formulation: UPFs are engineered to be hyper-palatable with the perfect balance of sugar, fat, salt, and artificial flavors. This makes them more addictive and increases their cravings, leading to overconsumption.

5. Long shelf life and stability: Unlike fresh produce, which spoils quickly, UPFs are designed to last longer, making them easier to stock and transport globally. Preservatives and stabilizers ensure they stay fresh-looking for weeks or months.

6. Changing food culture and social trends: Fast food and processed snacks are ingrained in modern social habits, entertainment, and convenience-driven lifestyles. Cooking skills are declining, especially among younger generations who rely on pre-packaged foods.

7. Globalization and urbanization: Western fast-food chains and packaged foods are expanding worldwide, replacing traditional, home-cooked meals. Urban areas have more supermarkets and fast-food outlets than fresh markets, shifting dietary habits.

Health impacts of ultra processed foods that you must know:

1. Obesity and weight gain: UPFs are often calorie-dense, high in unhealthy fats, sugar, and refined carbs, which contribute to overeating and obesity.
2. Increased risk of chronic diseases: Heart Disease: Elevated levels of trans fats, added sugars, and sodium in UPFs increase the risk of hypertension, high cholesterol, and cardiovascular diseases.
3. Diabetes: The high glycemic index of many UPFs leads to insulin resistance and type 2 diabetes.
4. Cancer: Some studies suggest a link between high UPF consumption and increased cancer risk, due to additives and processing methods.
5. Poor gut health: Additives and low fiber content in UPFs can disrupt gut microbiota, leading to digestive issues and inflammation.
6. Mental health effects: Studies indicate a correlation between high UPF intake and depression, anxiety, and cognitive decline, due to inflammation and lack of essential nutrients.
7. Nutritional deficiencies: UPFs lack essential vitamins, minerals, and fiber while being high in empty calories, leading to poor nutrition.

How to reduce ultra processed foods consumption?

• Eat more whole, minimally processed foods (fruits, vegetables, nuts, legumes, whole grains).
• Cook meals at home using fresh ingredients.
• Read food labels and avoid products with long ingredient lists or unfamiliar additives.
• Reduce sugary drinks and snacks.
• Choose natural protein sources over processed meats.

If you are looking to reduce ultra processed foods in your diet, here are some nutritious swaps using whole and minimally processed ingredients:

1. Breakfast swaps

• Sugary Cereals → Oatmeal with nuts and fruits or go with traditional breakfast like porridge, fruits, curd, pancakes, or Indian breakfast items.
• Flavored yogurt → opt for plain yogurt/curd with honey and fruits.
• Packaged granola bars → Homemade energy balls with dry fruits such as dates, nuts and jaggery.

2. Snack swaps

• Potato chips → roasted chickpeas or air-popped popcorn
• Candy bars → Dark chocolate with nuts
• Soda or energy drinks → Regular water, herbal tea, or homemade fruit juices

3. Lunch and dinner swaps:

• Instant noodles → Veggie noodles with olive oil and dash of pepper and salt
• Fast food burgers → Homemade cutlets – you have choices of different vegetables that replace meat.
• Processed deli meats → Hummus, Avocado, or grilled tofu for sandwiches

Raising public awareness about UPFs, buying locally grown fresh produces, understanding the need to change from UPFs to healthier meals in schools, supporting ethical and sustainable brands and promoting healthy food choices – are some actions that we can take to improve our community health.

Image credit: Image by Larry White from Pixabay (Free to use under Pixabay content license)

References:

https://www.ama-assn.org/

https://www.bhf.org.uk/

https://abcnews.go.com/

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