Ultra-processed foods: what they are and how to spot them

'Ultra-processed' has become one of the most talked-about terms in nutrition. It doesn't mean any food that's been processed — frozen peas and canned beans are processed too. It describes a specific kind of product.

The NOVA groups

• Group 1 — unprocessed or minimally processed: fresh or frozen fruit and vegetables, plain milk, eggs, dried beans.
• Group 2 — processed culinary ingredients: oils, butter, sugar, salt.
• Group 3 — processed foods: canned vegetables, cheese, fresh bread — foods made from groups 1 and 2.
• Group 4 — ultra-processed foods: industrial formulations made mostly from substances extracted from foods or made in a lab, often with additives for color, flavor and texture.

What the research says

A 2024 umbrella review in The BMJ found that higher intake of ultra-processed foods was associated with a higher risk of many health problems, including heart disease, type 2 diabetes and mental health conditions. Most of this evidence is observational — it shows associations, not proof of cause — but the pattern is consistent enough that many experts recommend eating less of them.

How to spot them on a label

1. Flip the pack and read the ingredient list, not the front.
2. Look for ingredients you wouldn't find in a home kitchen: high-fructose corn syrup, maltodextrin, hydrolyzed protein, modified starch, protein isolates.
3. Watch for additives that change color, flavor or texture: emulsifiers, flavorings, colors, sweeteners.
4. Be wary of long ingredient lists paired with health claims on the front.
5. Compare with a simpler version of the same food — plain yogurt versus a dessert yogurt, oats versus a frosted cereal.

How a scan helps

Novaz's score doesn't use the NOVA group directly, but additives — a hallmark of ultra-processed foods — make up 30% of a food's score, and each one is listed with its risk level. Scanning two versions of the same food side by side usually makes the difference obvious.