When Does Food Processing Go Too Far?

For millennia, humans have been processing raw food through grinding, cooking and preserving to improve digestion and nutrient uptake. But how does ultra-processed food fit into the processing story, and does it ever go too far?

Food processing is an essential part of the modern food industry, transforming raw food into safe, convenient and easily transportable products. From harvesting to packaging, this transformation also ensures that a diverse range of food options is available to us year-round, aligning with our fast-paced lifestyles and far from the origin of the produce.

While food processing often comes under scrutiny as a less healthy way to consume, there are some notable positives to consider. A number of processing methods can benefit our health: fermenting can enhance the nutritional content of vegetables, milling grains improves their digestibility, and pasteurising milk contributes to food safety and reduces waste. Beyond preservation, food processing addresses specific dietary needs by creating items like lactose-free dairy and fortified foods.

Learn more about the rising popularity of raw milk

The difference between processed and ultra-processed foods

“Processed foods” such as canned fish, fruits in syrup, or sourdough bread typically include only a few added ingredients like salt, oil, or sugar. On the other hand, ultra-processed foods (UPFs) are characterized by an extensive list of added ingredients such as salt, gums, artificial colours, or preservatives. While the exact definition is still up to debate due to the large variety of processes and ingredients used, they are mostly made in an industrial setting using extracted food substances like fats, starches, artificial sweeteners, and (hydrogenated) fats. UPFs often contain additives like colours, flavours, or stabilisers.

An easy way to think about whether a food is processed or unprocessed is by asking yourself if you could recreate it in your own kitchen. If you can’t, it’s probably ultra-processed.

Today, ultra-processed foods constitute a significant portion of global diets, with nearly 60% of calories consumed by adults in the United States coming from ultra-processed sources.¹ In countries like England, Canada, France, Lebanon, Japan, and Brazil, ultra-processed foods contribute to 25-50% of the total calorie intake.²

How do ultra-processed foods impact health? 

Consuming a diet rich in ultra-processed foods has been consistently associated with various adverse health outcomes, including obesity, metabolic syndrome, cardiovascular diseases, and cancer.³ Expanding beyond physical health, a study in Brazil involving over 10,000 adults additionally established a clear connection between the intake of ultra-processed foods and cognitive decline.⁴ Aligning with these findings, recent research in the US pointed to a potential link between high consumption of UPFs, particularly those with artificial sweeteners, and an increased risk (up to 50%) of developing depression.⁵

Their high energy density, modified molecular structure and a deficiency in essential nutrients can potentially explain these health concerns, but more research is needed. While most research is via observational studies, a recent clinical trial compared the impact of ultra-processed and unprocessed diets on 20 healthy, overweight adults over 14 days. Participants - who were instructed to eat as much or as little as desired - consumed an additional average of 500 kcal per day on the ultra-processed diet, resulting in an average weight gain of two pounds. And while the study was limited to a small sample size, these findings suggest that decreasing ultra-processed food intake may aid in preventing and treating obesity.

Not all ultra-processed foods are the same 

It’s important to note that the classification of ultra-processed foods is nuanced, and not all UPFs are inherently unhealthy. One study on UPFs comparing different subgroups like animal-based products, sweetened beverages, plant-based alternatives, breads, and cereals, found varying associations with multimorbidity increase. This finding suggests that certain UPFs, like ultra-processed breads and cereals, or plant-based alternatives, were not necessarily associated with an increased health risk.³ 

With this in mind, some stakeholders (who are involved in alternative protein development) claim that the currently used classification of UPF might be oversimplifying the varied nature of processed and ultra-processed items, amplified by the misconception that "natural is always healthy". This is especially true in the plant-based sector, where technological advancements can enhance the nutritional profile of UPFs without necessarily relying on harmful additives.⁶ One recent study shows that plant-based meat alternatives, labelled as UPFs, can offer nutritional advantages, such as lower saturated fat and higher fibre content - contributing to a positive health impact.⁷

What is being done to reduce our consumption of UPFs?

While some UPFs can be considered less harmful than others, it is clear that many ultra-processed foods contain unhealthy amounts of fats, sugar, salt, and additives. Multiple countries around the world have started implementing policies to disincentivize UPF consumption, with Latin America leading the movement. Progressive policies have been introduced in Chile since 2016, including front-of-package warning labels, restricted child-directed marketing, and sales bans in schools of all foods that exceed set nutrient or calorie thresholds. A study evaluating the impact of these laws revealed significant reductions in their overall purchases and a benefit compared to standalone policies.⁸

Late in 2023, Colombia followed by introducing a 10% “junk food tax” that will be increased to 20% by 2025 and is coupled with warning labels on food packages - much like we see on packs of cigarettes. Unsurprisingly, this move has not been well received by the food industry lobby, but some consumers are also not convinced. This is especially true for low-income families that cannot afford to buy more expensive food items, whether they are healthy or not. Researchers point out that reforming the land distribution system and improving access to healthcare should be done in parallel with tax measures to ensure a significant transformation of food habits.⁹ 

As our understanding of UPF evolves, a more comprehensive approach to categorisation, considering macro- and micro-nutrient levels, is crucial for accurately assessing the potential risks and benefits of each food item. Overall, striking a balance between the benefits of food processing and maintaining nutritional quality is essential for promoting well-being and preventing the adverse effects associated with excessive consumption of ultra-processed foods.