ULTRA-PROCESSED FOODS: How to Spot Them, and Why You Should Care

THE SILENT INVASION ON OUR PLATES

- Gauri Ghadge

They look delicious. They're convenient. They're everywhere.

But beneath their shiny packaging and seductive flavours, ultra-processed foods (UPFS) are wreaking havoc on global health. From breakfast cereals to packaged snacks, from soft drinks to frozen meals, these products now make up more than 50% of daily caloric intake in many modern diets.

Yet most consumers can't even define what "ultra-processed" really means.

This article takes a deep dive into what ultra-processed foods are, how to spot them, and most importantly, why you should care. With compelling science, global data, and practical guidance, we expose the truth about these modern-day dietary disruptors.

WHAT ARE ULTRA-PROCESSED FOODS, REALLY?

The term "ultra-processed food" isn't a buzzword; it's a scientifically recognised classification, part of the NOVA food classification system, developed by Brazilian nutrition researcher Carlos Monteiro and adopted globally by institutions like the World Health Organisation (WHO) and the United Nations Food and Agriculture Organisation (FAO).

According to NOVA, ultra-processed foods are industrial formulations typically made with five or more ingredients, including additives not commonly found in home kitchens.

These may include:

• Artificial flavours and colours Emulsifiers, thickeners, and stabilizers

• Preservatives

High-fructose corn syrup and maltodextrin

Industrial oils (hydrogenated or interesterified fats)

They are designed to be hyper-palatable, long-lasting, and convenient, but often lack meaningful nutritional value.

Key Insight: Just because something is vegetarian or labelled "low-fat" doesn't mean it isn't ultra-processed. Many health-branded snacks and beverages still fall into the UPF category.