Ultra-Processed Food (UPF) What It Is and Why It Matters for Your Health

Ultra-processed foods go beyond basic processing like freezing or drying. They’re industrial formulations made mostly from refined ingredients, additives, and artificial substances—often with little to no whole food remaining.

Ultra-processed foods (UPFs) are industrially formulated products made mostly or entirely from substances extracted from foods (such as oils, fats, sugars, starches, and proteins), derived from food constituents (like hydrogenated fats or modified starch), or synthesized in laboratories (like flavor enhancers, colors, emulsifiers, and preservatives). These foods undergo multiple processing steps and typically contain little or no whole foods.

Some examples of the most common UPF’s we use day to day:  

Breakfast	Sugary breakfast cereals
Snacks	Crisps (potato chips), chocolate bars, biscuits
Drinks	Cola, energy drinks, flavored milks
Ready Meals	Microwaveable lasagna, frozen pizzas
Meats	Hot dogs, chicken nuggets, deli meats (like ham or turkey slices)
Sauces	Bottled salad dressings, ketchup, instant gravy

Why Ultra-Processed Food Is a Health Concern

Emerging research links high UPF consumption to a growing list of health issues:

• Obesity and metabolic disorders

  UPFs are often high in sugar, unhealthy fats, and salt—and low in fiber and essential nutrients. They’re easy to overeat, which disrupts appetite regulation and contributes to weight gain and insulin resistance.

  
  

• Gut health disruption

  Additives like emulsifiers and artificial sweeteners may negatively affect the gut microbiome—our internal ecosystem that plays a vital role in digestion, immunity, and mental health.

  
  

• Chronic inflammation

  Some ingredients in UPFs have been shown to trigger low-grade inflammation in the body, a known contributor to chronic diseases like heart disease and type 2 diabetes.

  
  

• Mental health impacts

  Studies have begun to draw links between high UPF diets and increased risk of anxiety, depression, and cognitive decline.

The Addictive Nature of UPFs

Many UPFs are designed to light up reward centers in the brain—much like addictive substances. That “can’t stop at one” feeling isn’t a lack of willpower. It’s food science working against you. Big Processed food companies are investing millions every year to fund research of the flavours, textures that consumers enjoy the most, therefore will be craving more and more of it.

Another major concern is amount of salt found in UPF. Majority of packaged meals, would have around or more than full recommended daily allowance in one meal alone!

• World Health Organization (WHO):

  Less than 5 grams of salt per day (about 1 teaspoon), which is equal to 2 grams of sodium.

• UK NHS Guidelines:

  Adults should eat no more than 6 grams of salt per day (about 2.4 grams of sodium).

Conclusion?

Ultra-processed foods (UPFs) are designed to taste good and trigger cravings, often leaving us feeling out of control with our eating habits. While consuming some processed foods occasionally isn’t necessarily harmful, the real issue begins when they become part of our daily routine—especially since they’re so tasty and convenient.

Whenever possible, choose whole foods and make a conscious effort to reduce your intake of ultra-processed foods to support your overall health and wellbeing.

As a Health Coach, I’m here to support you on this journey. If you're feeling overwhelmed or unsure where to start, get in touch today—I’ll guide you step by step toward a healthier, more empowered lifestyle.