In short: Ultra-processed foods (UPFs) are industrially made products that usually contain ingredients you would not use at home, such as emulsifiers, flavourings and sweeteners. Diets high in UPFs are linked with obesity, type 2 diabetes and heart disease, but the UK's Scientific Advisory Committee on Nutrition (SACN) says the evidence is mostly observational and not every UPF is unhealthy. The practical advice is to base your diet on whole and minimally processed foods, and use food labels to choose healthier options when buying packaged foods.

This guide, written by a Ready Health prescribing pharmacist, explains what UPFs are, what the evidence shows and how to cut down without overhauling your whole diet.

What are ultra-processed foods?

Most food is processed in some way: chopping, freezing, cooking and pasteurising are all processing. The term "ultra-processed" comes from the NOVA classification, which groups foods into four levels:

NOVA group	Description	Examples
1. Unprocessed or minimally processed	Foods in or close to their natural state	Fresh or frozen fruit and vegetables, eggs, plain milk, oats, dried beans, fresh meat and fish
2. Processed culinary ingredients	Ingredients used in cooking	Oils, butter, flour, sugar, salt
3. Processed foods	Group 1 foods with a few added ingredients	Tinned vegetables, cheese, simple bread, tinned fish
4. Ultra-processed foods	Industrial formulations, often with additives not used in home cooking	Fizzy drinks, packaged snacks and biscuits, many ready meals, reconstituted meat products, many breakfast cereals

Are ultra-processed foods bad for you?

Large observational studies have linked diets high in UPFs with a greater risk of weight gain, type 2 diabetes, heart disease and early death. SACN reviewed the evidence in 2023 and updated its review in 2025. It described the associations as concerning, but highlighted important limitations:

Most studies are observational, so they show links rather than proving cause and effect.
Many UPFs are also high in calories, saturated fat, salt or sugar and low in fibre, which already explains part of the risk.
The UPF category is very broad. It includes products such as wholemeal sliced bread, wholegrain breakfast cereals, baked beans and some yoghurts, which can fit within a healthy diet.
Processed meat and sugar-sweetened drinks showed the clearest links with poor health.

UK dietary advice has not been replaced by a simple "avoid all UPFs" message. Instead, current guidance focuses on cutting down on foods high in fat, salt and sugar, eating more fibre, fruit and vegetables, and following the Eatwell Guide.

Why might UPFs lead to overeating?

Researchers are still working this out. Possible reasons include that many UPFs are soft, quick to eat and energy-dense, are designed to be very tasty, and are often low in fibre and protein, which normally help you feel full. They are also cheap, widely available and heavily marketed.

In England, new rules from January 2026 restrict TV advertising of less healthy food and drink before 9pm and ban paid online adverts for these products, as part of efforts to reduce childhood obesity.

How can I eat fewer ultra-processed foods?

Cook from scratch when you can: even simple meals such as eggs on wholemeal toast, a jacket potato with beans, or a stir-fry with frozen vegetables count.
Swap your drinks: water, milk or sugar-free drinks instead of sugary fizzy drinks.
Rethink snacks: fruit, plain nuts, plain yoghurt or vegetable sticks instead of crisps and biscuits.
Read labels: use traffic-light labelling to choose products lower in fat, saturated fat, sugar and salt. A long ingredient list with unfamiliar names is a sign a product is highly processed.
Cut down on processed meat: the NHS advises people who eat more than 90g of red and processed meat a day to cut down to 70g or less.
Be realistic: convenience foods have a place in busy lives. Choosing the healthier versions is more useful than trying to cut them out entirely.

Frequently asked questions

Is all processed food unhealthy?

No. Frozen vegetables, tinned beans and tomatoes, and plain yoghurt are processed but nutritious and convenient.

Is wholemeal bread an ultra-processed food?

Many shop-bought loaves are classed as UPFs under NOVA, but wholemeal bread is still a good source of fibre and can be part of a healthy diet.

Are artificial sweeteners safe?

Sweeteners approved for use in the UK have been safety-assessed. Swapping sugary drinks for sugar-free versions reduces sugar and calories, although water is the best choice.

Do UPFs cause weight gain?

Diets high in UPFs are linked to weight gain, partly because they are easy to overeat. Focusing on overall diet quality is the most practical approach.

Key takeaways

UPFs are industrially made foods, often with additives not used at home.
High UPF diets are linked to poorer health, but the evidence is mostly observational.
Not all UPFs are unhealthy; processed meat and sugary drinks are the clearest concerns.
Build meals around whole and minimally processed foods, and use food labels to compare products.

Sources and further reading

Last reviewed: October 2026 by Shamir Patel, Independent Prescribing Pharmacist, Ready Health. This article is general information and does not replace advice from your own clinician.

If you are in Standish, Wigan or nearby and want help improving your diet or managing your weight, book a weight management consultation at Ready Health. We will help you make realistic changes that fit your lifestyle.