In today’s health-conscious world, the term “Ultra Processed Foods” (UPFs) frequently surfaces in discussions about diet and nutrition. These foods are often viewed as unhealthy, though opinions vary on their necessity and role in modern lifestyles. Before diving into these debates, let’s first define UPFs. According to the NOVA classification system, developed by Brazilian researchers, UPFs are foods that undergo extensive industrial processing and contain additives like colourants, emulsifiers, and flavour enhancers to improve taste, texture, and shelf life. These processes transform the original ingredients into products that bear little resemblance to their natural form.
Depending on the level of processing, foods are classified into four categories: unprocessed or minimally processed foods, processed ingredients, processed foods, and ultra-processed foods. Each category reflects a different stage in transforming raw ingredients into consumable products.
1. Unprocessed or minimally processed foods include fresh fruits, vegetables, and milk, which have no added ingredients or undergo minimal processing. These are the closest to their natural state.
2. Processed ingredients refer to items such as salt, sugar, and oils, which are not eaten on their own but are added to foods to enhance flavour or shelf life.
3. Processed foods combine unprocessed foods with processed ingredients, such as homemade dishes or pickles. These are typically prepared at home using basic methods.
4. Ultra-processed foods, on the other hand, are factory-made and contain ingredients rarely found in a home kitchen, such as preservatives, emulsifiers, sweeteners, artificial colours, and flavours.
The United Nations (UN) has declared 2016–2025 as the Decade of Action on Nutrition, recognising the growing need to address dietary challenges worldwide. In this context, ultra-processed foods have been highlighted as a global crisis, contributing significantly to the rise of non-communicable diseases, such as obesity, diabetes, and heart disease, which are reaching epidemic levels in many parts of the world. Despite the growing awareness of the health risks associated with ultra-processed foods (UPFs), their production and consumption continue to rise at an alarming rate. This surge is largely due to the appeal of their taste, convenience, extended shelf life, wide availability, and relatively low cost, making them a popular choice for many.
According to the Indian Council of Medical Research (ICMR), UPFs fall into Group C, which includes a wide variety of commercially produced items such as bread, biscuits, mayonnaise, chips, fries, jams, sausages, cakes, breakfast cereals, and refined oils. Other products in this category include artificially flavoured cereals and pulses, mass-produced milk and soft drinks, energy and health drinks, fruit juices, and commercially manufactured ice creams. These foods, despite their widespread consumption, are heavily processed and often contain artificial additives that can have adverse effects on health over time.
To effectively reduce the intake of ultra-processed foods (UPFs), it’s essential to adopt mindful habits that promote healthier eating choices.
Each of these steps can make a significant difference in reducing reliance on processed foods and ensuring a more balanced and nutritious diet.
Despite the harmful effects of ultra-processed foods (UPFs), the global food industry faces significant challenges. A key concern is the reduction of post-harvest losses, which occur when food is wasted after harvesting but before reaching consumers. Additionally, extending the shelf life of raw materials and preserving perishable foods is critical, especially in areas with limited refrigeration and storage access.
There is also a strong push to promote the growth of food processing industries, as they play a vital role in ensuring that food remains available and affordable for a growing global population. While addressing these concerns, it is equally important to strike a balance that prioritises health.
This delicate balance between food security, convenience, and accessibility on one side and health on the other poses a pressing challenge for policymakers, researchers, and the food industry. So, do you have an answer? The time to act is now.
(The author is a food processing expert. Views personal.)
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