Ultra-Processed Foods: Overview, Examples, and Next Steps
Ultra-processed foods have become a major part of modern diets—and a growing concern for public health. This guide gives you a quick overview and points you to deeper resources.
Ultra-processed foods dominate many supermarket shelves
Key Takeaways
- Ultra-processed foods contain industrial ingredients not found in home kitchens
- The NOVA system classifies foods into 4 groups by processing level
- Common examples: soft drinks, packaged snacks, instant noodles, most breakfast cereals
- Research links high UPF intake to obesity, heart disease, and other health issues
- You don't need to eliminate UPF—just be aware and reduce where it matters most
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What Counts as Ultra-Processed?
Ultra-processed foods are industrial formulations made mostly from substances derived from foods, plus additives. They typically contain ingredients you wouldn't use at home: emulsifiers, flavor enhancers, colorings, and preservatives.
The NOVA classification system, developed by researchers at the University of São Paulo, divides all foods into four groups based on processing level. Ultra-processed foods (Group 4) are the most highly processed.
Learn more about what ultra-processed food means →
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Get My UPF Score Early AccessCommon Ultra-Processed Foods in Everyday Life
You likely encounter these ultra-processed foods daily:
- Soft drinks and energy drinks
- Packaged sweet and savory snacks
- Instant noodles and soups
- Most breakfast cereals
- Frozen pizzas and ready meals
- Hot dogs, nuggets, and processed meats
- Packaged cookies and cakes
- Flavored yogurts and ice cream
- Mass-produced bread with additives
- Margarine and spreads
See a more complete ultra-processed food list →
Why People Are Worried About Ultra-Processed Foods
Research has found associations between high UPF consumption and:
- Weight gain and obesity: UPF is engineered to be easy to overeat
- Heart disease: Each 10% increase in UPF is linked to higher cardiovascular risk
- Type 2 diabetes: High UPF diets are associated with increased diabetes risk
- Gut health problems: UPF may negatively affect the gut microbiome
- Mental health: Some studies link high UPF intake to depression and anxiety
Where to Learn More and What to Do Next
Understanding ultra-processed foods is the first step. Here are resources to help you take action:
Health Risks of UPF →
Deep dive into the research on UPF and health.
UPF and Inflammation →
How UPF may promote chronic inflammation.
Gut Health and Diet →
The connection between UPF and gut health.
UPF and Children →
A parent's guide to reducing UPF for kids.
UPF and Weight Loss →
How reducing UPF may support weight goals.
Simple Food Swaps →
Practical alternatives to common UPF.
About UPFScore
UPFScore is on a mission to help people understand and reduce ultra-processed foods in their diet. Our AI-powered app makes it easy to see how processed your meals really are.
Built by someone passionate about making healthy eating simpler and more accessible for everyone.
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