Ultra-processed foods: we have the technology to turn them from foe into friend
Ultra-processed foods are the latest nutritional villains, associated with several diseases of the modern world, from obesity to heart disease. However, many nutritionists question whether the term “ultra-processed” does any more than create confusion. It only considers the way food is produced, ignoring other important factors like calories and nutrients.
My work suggests that instead of being viewed as the problem, ultra-processed foods could actually be part of the solution. With advances in food science, we have the technology to create low-calorie, nutritious and affordable processed foods.
There is no consensus about how ultra-processed foods should be defined. But a common approach was proposed by the nutrition and public health scholar, Carlos Monteiro. He coined the term about 15 years ago, defining foods that undergo significant industrial processing and often contain multiple added ingredients. In Portugal, ultra-processed food make up about 10% of the average diet, whereas in Germany it’s 46%, the UK 50% and in the US 76%.
Ultra-processed foods three major advantages – they are cheap, convenient and they usually taste good. Their affordability in particular is an important factor.
Producing food in bulk reduces costs. For instance, the Heinz factory in Wigan is the largest baked bean factory in the world. It produces 3 million cans of baked beans a day, ensuring they are widely available and affordable.
In 1961, scientists in Chorleywood, Hertfordshire developed a new method for making bread. Today, more than 80% of loaves in Britain are produced this way. These loaves are softer, last longer and cost less than traditional bread.
The affordability of ultra-processed food makes them a staple for many, particularly people on lower incomes. As around 30% of children in the UK live in poverty, calls to remove such foods from diets need to address how poorer families will be able to afford fresher and more nutritious food. Current ultra-processed foods may not offer a perfect diet, but they do provide calories when money is scarce.
Read more: Ultra-processed foods: here's what the evidence actually says about them
Convenience is another notable benefit of ultra-processed food. Preparing meals from scratch can be time-consuming, involving buying ingredients, cooking and cleaning up afterwards. Ultra-processed foods offer a shortcut, saving valuable time. This is especially important for parents trying to balance jobs and family life. For those with busy lives who are working long hours, time is a luxury that ultra-processed food can help reclaim.
Finally, ultra-processed foods are designed to be tasty. We’re genetically inclined to be attracted to sweet and fatty foods. Having a pleasant taste is one of the reasons we select our food.
This convenience, affordability and taste come at a cost, however, as ultra-processed foods are often high in sugar, salt and saturated fats, while lacking in fruits, vegetables and essential nutrients.
Are all ultra-processed foods bad for us?
It’s not always clear if it’s the “ultra-processed” nature of these foods or their high calorie and low nutrient content that causes health issues. Nutrition is more complex than just considering how food is processed. We also need to consider calories, fibre, vitamins, minerals and other essential nutrients.
For example, while baked beans are considered ultra-processed, they’re also high in fibre – something often missing from UK diets – low in fat and calories, and a good source of plant-based protein.
Some studies suggest that many health problems linked to ultra-processed food, like obesity and diabetes, may be caused by excess calorie consumption rather than the processing itself. When people cut out ultra-processed foods, they often end up eating fewer calories, which could explain the health benefits they experience.
The link between ultra-processed foods and poverty suggests that many of the health issues linked to ultra-processed food may be caused by factors associated with poverty itself. Poor nutrition is often just one part of a wider picture that includes limited access to healthcare, higher stress levels and fewer opportunities for physical activity – all of which can contribute to poor health.
Can ultra-processing be used for good?
Ultra-processing has been used to fortify foods in the UK for decades. For example, the Bread and Flour Regulations 1998 requires certain nutrients like calcium, iron, thiamine (vitamin B1) and niacin (vitamin B3) to be added to any non-wholemeal flour. This fortification plays an important role in public health, providing around 35% of calcium intake, 31% of iron and 31% of thiamine to the average UK diet. Without these added nutrients, the risk of deficiencies would rise.
The UK government took a further step in 2022 by requiring folic acid be added to flour. It was a move aimed at preventing birth defects such as spina bifida, where a baby’s spine and spinal cord doesn’t develop properly in the womb, and anencephaly, where a baby is born without parts of the brain and skull.
Breakfast cereals, often criticised for their sugar content, can also boost the intake of essential nutrients like vitamins B2, B12, folate and iron. Some experts would like to see mandatory food fortification be extended much further.
Food scientists are exploring other ways to make ultra-processed foods healthier. One approach involves reducing sugar by making it taste sweeter more quickly, which means less sugar is needed to achieve the same taste.
Another is using scientific techniques to increase the speed at which salt is released from food. Similarly, this results in it being tasted more quickly, leading to lower consumption.
Other innovations to lower the calories in foods by changing the recipe include creating creamy, low-calorie sauces without dairy, or plant-based burgers that are virtually indistinguishable from their meat counterparts, but have fewer calories.
These types of innovations show that ultra-processing doesn’t necessarily mean unhealthy and calorie-dense food – it’s about the choices made in production. If scientists focus on creating affordable, nutritious ultra-processed foods, they could become part of the solution to the obesity crisis, rather than the enemy.
I have never had funding that has anything to do with ultra-processed foods. However, I have worked on other aspects of nutrition and have worked with the likes of Novartis, Danone, Yakult, Beneo and Pepisco. Much of my work has been on micro-nutrients or the glycaemic response to carbohydrate.