The Truth About Ultra-Processed Foods: What We Might Never Know

Unpacking the Controversy and Health Impact of UPFs

Ultra-processed foods (UPFs) are a hot topic in nutrition. These foods, like chicken nuggets, packaged snacks, fizzy drinks, ice cream, and even sliced brown bread, make up 56% of the calories consumed in the UK. The percentage is even higher for children and people in poorer areas.

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What Are Ultra-Processed Foods?

UPFs are defined by the number of industrial processes they undergo and the long list of often unpronounceable ingredients on their packaging. Most UPFs are high in fat, sugar, or salt, and many are considered fast food. Their synthetic look and taste make them a target for clean-living advocates.

The Health Concerns

There is a growing body of evidence suggesting that UPFs are not good for our health. Research links these foods to health issues like cancer, heart disease, obesity, and depression. However, experts can’t agree on exactly how UPFs affect us or why. Recent studies show that high UPF consumption is associated with a roughly 10% greater chance of dying, even when accounting for body mass index and overall diet quality.

The Challenge of Proving Causation

To definitively prove that UPFs cause health problems, a complex study would be required. According to Dr. Nerys Astbury, a senior researcher in diet and obesity at Oxford University, such a study would need to compare two large groups on different diets—one high in UPFs and one low in UPFs—but matched for calorie and macronutrient content. This study would need to control for lifestyle factors and would be logistically challenging and expensive.

Funding and Research Issues

Securing funding for this type of research could be difficult due to potential conflicts of interest. Additionally, long-term studies might see high dropout rates, making it impractical to maintain strict dietary control over large groups of participants.

What Can Be Proven?

Duane Mellor, lead for nutrition and evidence-based medicine at Aston University, explains that nutrition scientists can only show potential benefits or risks of foods, not prove specific foods are good or bad. The debate around UPFs is further complicated by confusion over what counts as an ultra-processed food. Generally, UPFs have more than five ingredients, often including additives like flavor enhancers, colors, emulsifiers, and sweeteners.

The Broader Debate

Some nutritionists argue that fear of UPFs is overblown. Gunter Kuhnle, professor of nutrition and food science at the University of Reading, calls the concept vague and says it sends a negative message, making people confused and scared of food. Processing is something we do every day—chopping, boiling, and freezing food are all forms of processing and are not harmful.

Food Safety and UPFs

When food is processed at scale by manufacturers, it helps ensure the food is safe, preserved for longer, and reduces waste. For example, frozen fish fingers use leftover bits of fish, provide a healthy meal option, and save parents time, yet they are still considered UPFs.

The Moralization of Food

Dr. Adrian Brown, a specialist dietician and senior research fellow at University College London, cautions against demonizing any one type of food. Living a UPF-free life can be expensive, and cooking from scratch requires time, effort, and planning. A Food Foundation report found that healthier foods are twice as expensive as less healthy options per calorie, and the poorest 20% of the UK population would need to spend half their disposable income on food to meet healthy diet recommendations.

Moving Forward

Professor Carlos Monteiro, who developed the term “ultra-processed food” and the Nova classification system, believes it is possible to reduce UPF consumption, though not easy. He points to the need for clearer labeling and consumer education.

Practical Advice

For now, the traffic light system on food labels, which flags high, medium, and low levels of sugar, fat, and salt, is a simple and helpful guide. Smartphone apps like Yuka can also help by providing a breakdown of a product’s healthiness.

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Regardless of whether scientists ever definitively prove that UPFs are harmful, it’s still a good idea to eat more fruits, vegetables, whole grains, and beans while cutting back on high-fat and sugary snacks.

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Sources:

• Dr. Nerys Astbury, Oxford University
• Duane Mellor, Aston University
• Gunter Kuhnle, University of Reading
• Dr. Adrian Brown, University College London
• Professor Carlos Monteiro, Nova classification system

References:

• American Society for Nutrition
• Food Foundation Report
• National Health Services (NHS)