Ashutosh Gupta
Chicago, Illinois, United States

Processed foods are raw agricultural commodities that have been altered from their original natural state through any of these methods: washing, cutting, heating, cooking, milling, pasteurizing, canning, freezing, dehydrating, or packaging. These foods have added nutrients and ingredients for preservation, flavor, and color enhancements.¹

Classification systems of processed foods

There are several systems to categorize processed foods. The most widely used NOVA classification system, based on degree of processing, was developed in 2009 and updated in 2016. A new Next-Gen NOVA classification project, focusing on nutritional contents and food matrix, is to be completed by 2026.^2,3,4

The NOVA system divides foods into four categories:

1. Unprocessed and minimally processed foods:

• Unprocessed foods: These foods, directly obtained from plants and animals, are in their original natural form without any additives or preservatives. They are used without any alteration and provide essential nutrients and fiber. Examples include fresh fruits and vegetables, whole grains, lean proteins, plain dairy, shelled nuts, and seeds.
• Minimally processed foods: These foods have been subjected to minimum processing (washing, cutting, grinding, drying, freezing, fermentation, and pasteurization) without added salts, sugars, fats/oils, or other additives. There is no significant change in their nutritional value. Examples include cut and frozen fruits and vegetables, meats/seafoods, dried fruits or grains with or without fortification, pasteurized milk with or without vitamin D, roasted nuts, fresh/dried herbs/spices, mineral water, tea, and coffee.

2. Processed culinary ingredients

These ingredients are derived from natural foods or minimally processed foods and used for daily cooking to make foods more delicious. These are not eaten on their own. These products have gone through processing such as crushing, pressing, and pulverizing. Examples: vegetable oils, unsalted butter, honey, maple syrup, and vinegar.

3. Processed foods

These are industrially manufactured foods combining category 1 and 2 foods to make them more preserved and palatable. They usually have two to three ingredients. Examples include freshly made unpackaged whole grain breads, cheeses, canned fruits/vegetables/fish, yogurts, salted/sugared nuts and seeds, salted/smoked meats, and fermented alcoholic drinks.

4. Ultra-processed foods

These foods and drinks are highly processed confections of industrial formulations and are made of substances extracted from the whole foods. These have several ingredients and additives like stabilizers, emulsifiers, artificial colors, flavors, and preservatives. These are less expensive, highly palatable, and habit-forming with a long shelf life.

Ultra-processed foods (UPF)

These foods undergo multiple industrial procedures such as frying, hydrogenation, hydrolysis, extrusion, and molding. Finished products are very different from the original foods, low in nutrients, and high in calories. These foods contain ingredients without any culinary use (dextrose, lactose, high fructose corn syrup, etc.) as well as additives for artificial colors, flavors, and preservation. Examples: non-whole grain breads, margarines, sweetened breakfast cereals, artificially flavored chips/crackers, hot dogs, frozen/premade meals, flavored yogurts/ice-creams, cookies/energy bars, cakes, chocolates, distilled alcohols, sweetened juices, sodas, and carbonated soft/energy drinks.⁵ A single natural food item can be available in all four of the above categories.

Pros of ultra-processed foods⁵

1. Convenience: These are ready to eat and do not require preparations for cooking.
2. Affordability: They are less expensive and more widely available than fresh foods.
3. Longer shelf life: They have longer shelf life, making them popular and convenient.
4. Profitability: These foods are highly profitable to the manufacturers.
5. Usage during emergency situations: Packaged and canned UPF are easily transported and distributed in large scale to the victims of natural disasters and to soldiers in battle zones.

Cons of ultra-processed foods⁵

The following risks are mostly based upon nutritional epidemiological studies.

1. Weight gain: UPF are usually rich in calories, salt, sugars, and fat, and low in protein and fiber, resulting in poor satiety and a high glycemic index. They are highly palatable due to additives for flavor and texture. These factors result in overconsumption, rapid eating, and spikes in blood sugar, causing more hunger and leading to overweight and obesity. ^6,7
2. Type 2 diabetes: A large meta-analysis showed a 12% higher risk of type 2 diabetes with each 10% increase of consumption of UPF. This was particularly true for refined breads, ready-to-eat meals, soft drinks, spreads, and animal-based products.⁸
3. Hypertension: UPF often contain high amounts of salt, leading to hypertension.
4. High lipid levels: UPF also contain saturated fats and trans fats, resulting in high LDL cholesterol and low HDL cholesterol levels.
5. Cardiovascular and cerebrovascular diseases: Type 2 diabetes, hypertension, and high LDL cholesterol are important risk factors for atherosclerosis, leading to heart attacks and strokes.
6. Gastrointestinal inflammation: Various additives, preservatives, and low fiber contents lead to alteration in the gut flora, causing inflammation.
7. Cancer: Risk of pancreatic, breast, and colorectal cancers is increased with higher UPF intake.⁹
8. All-cause mortality: All-cause mortality is 15% higher with the highest consumption of UPF as compared to lowest consumption. Also, the all-cause mortality is 10% higher with each 10% increase of UPF consumption.¹⁰
9. Behavioral problems: synthetic food dyes, often added in UPF, have been linked with hyperactivity and neurobehavioral problems in some children.¹¹
10. Environmental effects: extensive processing and packaging leads to higher energy consumption and waste production. UPF, with the notable exception of plant-based UPF, also contribute to greenhouse gas emissions.

In the United States, ultra-processed foods make up about 70% of packaged food products and provide over 60% of calories to children. There is no uniformly acceptable definition of these foods. Recently, the United States Department of Health and Human Services (USDHSS) and United States Department of Agriculture (USDA) announced a joint Request for Information to collect more data to establish a federally recognized uniform definition of UPF.

Recently, HSS & USDA released new 2025–2030 “Dietary Guidelines for Americans.” These guidelines place a strong emphasis on increased intake of fruits/vegetables, healthy fats (unsaturated), both plant- and animal-based proteins, and full-fat dairy products. They advocate reduced refined carbohydrates, highly processed foods, added sugars and artificial additives, and alcohol consumption.¹³

Looking at these pros and cons, it is important to strike a good balance between the two sides so that the society as a whole can reap the benefits of UPF with minimal harmful effects. This will require coordinated efforts from the industry and the regulatory authorities for proper education, marketing, and monitoring.

For consumers, it is important to realize that natural or minimally processed foods are better and healthier than ultra-processed foods. A good look at the nutritional label can identify UPF, as they have a long list of ingredients unfamiliar in home cooking. Home cooking, using whole foods, fresh fruits, and vegetables, and avoiding UPF, provides the best way for a healthy diet.¹⁴

References

1. Harguth A. What you should know about processed, ultra-processed foods. Mayo Clinic Health System. July 25, 2024.
2. Monteiro CA, Cannon G, et al. NOVA. The star shines bright: Food Classification. Public health. World Nutrition. 7: 28-38. 2016
3. Syed SA. The NOVA Method of Food Classification. News-Medical Life Sciences. Updated July 1, 2025
4. Bricker JL. Navigating Next Gen Nova. Institute of Food Technologists. January 30, 2025.
5. Wikipedia. Ultra processed foods. Last edited on October 16, 2025.
6. Juul F, Martinez-Steele E, et al. The role of ultra processed food in obesity. Nature Reviews Endocrinology. 11: 672-685. 2025.
7. Shekar M, Popkin B. Editors. Obesity: Health and Economic Consequences of an impending Global Challenge. World Bank. 2020.
8. Chen Z, Khandpur N, et al. Ultra- processed Food Consumption and Risk of Type 2 Diabetes: Three Large Prospective U.S. Cohort studies. Diabetes Care. 46(7): 1335-1344. Feb. 28, 2023.
9. Isaksen IM, Dankel SN. Ultra-processed food consumption and Cancer risk: A systematic review and meta-analysis. Clinical Nutrition. 42 (6): 919-928. June 2023.
10. Liang S, Zhou Y, et al. Ultra-processed foods and risk of all-cause mortality: An updated systemic review and dose-response meta-analysis of prospective cohort studies. Systematic Reviews. 3; 14:53. March 2025.
11. State of California, Office of Environmental Health Hazard Assessment (OEHHA) report, April 16, 2021.
12. HHS, FDA and USDA Address the Health Risks of Ultra Processed Foods. US Department of Agriculture. Press release: 0176.25, July 23, 2025.
13. HHS, USDA release updated dietary guidelines. American Hospital Association. Jan. 07, 2026.
14. Sara Berg MS: What doctors wish patients knew about ultra-processed foods. AMA publication. November 8, 2024.