A Guide to What is UPF in Food?

In recent years, the term "UPF" has gained traction in food, diet, and health discussions. You may have seen it mentioned in health articles, and food labels, or even heard people discussing it at the dinner table. But what exactly is UPF, and why should we be paying attention to it?

What is UPF?

UPF stands for Ultra-Processed Foods. These are foods that go through significant industrial processing and often contain ingredients you wouldn’t typically find in a home kitchen. Think additives, preservatives, colourings, flavourings, emulsifiers, and artificial sweeteners—ingredients designed to enhance flavour, extend shelf life, or improve texture. While some processing is necessary to make certain foods safe and palatable, ultra-processing goes several steps further, transforming the original ingredients into something that’s often unrecognisable.

UPFs tend to be high in sugars, unhealthy fats, and salt while being low in essential nutrients like fibre, vitamins, and minerals. Common UPF examples include sugary cereals, fizzy drinks, packaged snacks, instant noodles, and many ready-to-eat meals.

The Four Categories of Processed Foods

It can be helpful to understand the spectrum of food processing, from minimally processed to ultra-processed, to make healthier choices:

Unprocessed or Minimally Processed Foods: These are foods in their natural state, like fresh fruits and vegetables, whole grains, nuts, seeds, and legumes. Minimal processing might involve washing, chopping, or freezing but without altering the food’s inherent nutritional value.

Processed Culinary Ingredients: Consider these as ingredients you might use to prepare food at home—like oils, flours, and sugars. These are extracted from whole foods and processed to a degree but aren’t typically eaten on their own.

Processed Foods: Foods that have been modified by adding salt, sugar, or oil for preservation or taste. Examples include canned vegetables, homemade bread, or roasted nuts.

Ultra-Processed Foods (UPFs): These are the foods that have undergone multiple industrial processes. They contain ingredients that you wouldn’t use in a home kitchen, such as hydrogenated oils, high-fructose corn syrup, flavour enhancers, and emulsifiers. They’re designed to be convenient, hyper-palatable, and have a long shelf life. Think packaged biscuits, crisps, energy drinks, and fast food.

How to Identify UPFs

Understanding what makes a food ultra-processed isn’t always easy. Some products might appear healthy, but a glance at the ingredients list can reveal their highly processed nature. Here are some key signs that a food might be a UPF:

Long Ingredient Lists: If a product has a lengthy ingredient list, especially if many of the ingredients are unrecognisable or difficult to pronounce, it’s likely ultra-processed.
Unfamiliar Ingredients: Look out for ingredients like preservatives, emulsifiers, artificial flavourings, colourings, or sweeteners—things you wouldn’t find in your kitchen.
Added Sugars and Fats: UPFs often contain high levels of added sugars and unhealthy fats like hydrogenated oils or palm oil. These can make the food taste great but come at the cost of your health.
Packaging and Shelf Life: Many UPFs are packaged in plastic or other non-recyclable materials and have an extremely long shelf life due to their artificial preservatives.

For a great example of the difference between natural, minimally processed foods and ultra-processed alternatives, consider switching to organic whole foods.

Why They Are Bad For You

While UPFs are convenient and often delicious, they are linked to a host of negative health effects. Here’s why you might want to reduce your intake of ultra-processed foods:

Increased Risk of Chronic Diseases

UPFs have been shown to contribute to a range of chronic conditions, including obesity, heart disease, type 2 diabetes, and certain cancers. These foods are often loaded with unhealthy fats, sugar, and salt, which can lead to excessive calorie intake and poor nutrient absorption.

A diet high in ultra-processed foods is typically low in fibre, healthy fats, and essential vitamins and minerals, contributing to nutritional deficiencies over time. Choosing whole foods like fresh vegetables, grains, and nuts can help provide the essential nutrients that UPFs lack.

Addiction and Overeating

UPFs are often designed to be hyper-palatable, meaning they’re engineered to be highly rewarding to your brain. This makes it easy to overeat them. Foods that are high in sugar, fat, and salt can hijack your body’s natural hunger signals, leading to cravings and overeating.

You’ve likely experienced this with snack foods like crisps or sweets—it’s hard to stop at just one. In contrast, whole, minimally processed foods like nuts and seeds are more satisfying and less likely to encourage overeating.

Impact on Mental Health

There’s growing evidence that a diet high in ultra-processed foods is linked to poor mental health outcomes, including an increased risk of depression and anxiety. This could be due to the lack of essential nutrients and the high sugar content, which can cause energy crashes and mood swings. Opting for nutrient-dense foods like whole grains, legumes, and vegetables can have a positive impact on both your physical and mental well-being.

Negative Impact on the Environment

UPFs often rely on industrial farming, extensive packaging, and long-distance shipping, which contribute significantly to environmental degradation. By choosing whole, locally sourced foods, you can support sustainable food systems and reduce your carbon footprint.

How To Avoid UPF

The good news is that reducing your intake of ultra-processed foods doesn’t have to be complicated. Here are some simple steps to help you make healthier choices:

Focus on Whole, Minimally Processed Foods

Prioritise whole foods that are as close to their natural state as possible. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds should be the foundation of your diet.

Cook More at Home

Cooking at home allows you to control what goes into your meals, helping you avoid hidden sugars, salts, and unhealthy fats. Preparing simple meals with fresh ingredients like grains, vegetables, and legumes can be both nourishing and satisfying. Discover some of our tasty recipes for providing tips on how to cook at home with non-UPF ingredients.

Read Labels Carefully

When shopping for packaged goods, always check the ingredients list. Opt for products with fewer, recognisable ingredients and avoid those with artificial additives. We offer a range of whole food options, including minimally processed snacks, grains, and condiments that you can trust to be free from artificial ingredients.

Choose Healthier Snacks

Instead of reaching for ultra-processed snacks, opt for whole-food alternatives. Try snacking on a handful of nuts, some fresh fruit, or a small bowl of quinoa salad to keep you satisfied and energised between meals.

Understanding what UPF is and how it affects your health is key to making better food choices. Ultra-processed foods may be convenient, but their long-term impact on your physical and mental health is significant. By focusing on whole, minimally processed foods, you can nourish your body with the nutrients it needs, while also supporting the environment and local food systems.

At Nourished Communities, we’re committed to helping you make healthier, more sustainable choices. Our selection of organic and ethically sourced products ensures that you can enjoy nutritious, wholesome foods without compromising on taste or convenience.

Our nourishing products support your journey toward a healthier, more balanced diet.

Looking for the perfect non-UPF gift but not sure what to get? Look at our range of hampers, there's something for everyone.

Happy, healthy eating!