What Are Ultra-Processed Foods?
Ultra-processed foods, often shortened to UPFs, are foods classified as NOVA Group 4 under the NOVA food classification system. NOVA does not classify foods by calories, sugar, fat, protein or whether a food is considered healthy. Instead, it groups foods according to the nature, purpose and extent of the processing used to make them.
Ultra-processed foods are typically industrial formulations made using ingredients, additives and processing techniques that go beyond traditional food preparation. At No More UPF, we use NOVA as the primary framework for assessing products, focusing on ingredients, formulation and processing context rather than marketing claims or front-of-pack labels.
What to know
One of the most common misconceptions about UPFs is that all processing is bad. In reality, many everyday foods are processed without being ultra-processed. The important question is not simply whether a food has been processed, but what type of processing has been used and what ingredients have been added.
Minimally Processed Foods
Fruit, vegetables, oats, rice, beans, eggs, milk, nuts and seeds are examples of foods that are either unprocessed or only minimally processed.
Traditional Processed Foods
Traditional bread, cheese, plain yoghurt and many canned foods are processed foods. Processing alone does not automatically make a food ultra-processed.
Ultra-processed Foods
Many breakfast cereals, soft drinks, flavoured snacks, protein bars and ready meals are often classified as ultra-processed because of their formulation and industrial processing.
These examples provide a simplified introduction to food processing. The NOVA classification system takes a more detailed approach by dividing foods into four groups based on the nature, purpose and extent of processing.
NOVA-FIRST
The NOVA Classification System Explained
The NOVA classification system groups foods according to the nature, purpose and extent of processing. Rather than focusing on nutrients alone, NOVA divides foods into four groups based on how they are made. At No More UPF, NOVA is the primary framework we use when auditing products and assessing whether a food is ultra-processed.
NOVA Group 1
Unprocessed or Minimally Processed Foods
Foods that remain close to their natural state, such as fruit, vegetables, oats, rice, eggs, milk, beans, pulses, nuts and seeds.
NOVA Group 2
Processed Culinary Ingredients
Ingredients extracted from foods and used in cooking, including oils, butter, sugar and salt. These ingredients are typically combined with other foods rather than eaten on their own.
NOVA Group 3
Processed Foods
Foods made by combining Group 1 foods with Group 2 ingredients. Examples include traditional bread, cheese, plain yoghurt and many canned foods.
NOVA Group 4
Ultra-Processed Foods
Industrial formulations that often contain ingredients, additives or processing techniques not commonly used in home cooking.
NOVA Group 4 is where ultra-processed foods sit. However, understanding the other three groups is important because many foods are processed without being ultra-processed. This distinction is one of the reasons why No More UPF uses the full NOVA framework when auditing products.
QUICK GLOSSARY
Key Terms
If you come across an unfamiliar term while reading, use this section as a quick reference. These are the words that matter most when using NOVA to understand food labels.
NOVA
Foods that remain close to their natural state, such as fruit, vegetables, oats, rice, eggs, milk, beans, pulses, nuts and seeds.
NOVA Group 4
The NOVA group for ultra-processed foods.
Ultra-Processed Foods/UPF
An industrial formulation often made with ingredients or additives not usually used in home cooking.
Cosmetic Additive
An additive used to make a product taste, look, smell or feel more appealing, such as flavourings, colours, sweeteners or emulsifiers.
Food Substance Rarely Used At Home
An ingredient usually found in industrial food manufacturing rather than ordinary kitchens, such as maltodextrin or protein isolates.
Formulation
The full combination of ingredients and additives used to make a product.
Processing Context
The bigger picture of how a food appears to have been made, not just one ingredient in isolation.
NUANCE
Why Some Foods Are More Nuanced Than Others
At No More UPF, we use the NOVA classification system as our primary framework. Every product receives a strict NOVA-based classification first.
However, classification is not always the end of the conversation. Some products may not be classified as ultra-processed under NOVA but still raise questions about ingredients, formulation or production methods.
Some food categories need a closer look because similar-looking products can fall into different NOVA groups depending on their ingredients and formulation. Common examples include bread, breakfast cereals, plant milks, protein bars, yoghurts and ready meals.
Bread
One loaf may be a traditional processed food, while another may be NOVA 4 because it contains emulsifiers, flavourings or other cosmetic additives.
Breakfast Cereals
Plain grains can sit in a different NOVA group from sweetened, flavoured or highly formulated cereals.
Plant Milks
Some are simple blends of water, plants and salt. Others include stabilisers, flavourings, sweeteners or added protein isolates.
Protein Bars
These often need close inspection because they may include protein isolates, sweeteners, flavourings, syrups and texture modifiers.
Yoghurts
Plain yoghurt is usually straightforward. Flavoured, sweetened or dessert-style yoghurts often need a full ingredient check.
Ready Meals
Some are closer to cooked dishes. Others are industrial formulations with cosmetic additives, modified starches or flavour systems.
This is why No More UPF separates classification from interpretation. We provide a strict NOVA verdict first, then explain any additional context in a separate “What To Know” section so readers can make their own informed decisions.
CONTEXT
Why Are People Talking About Ultra-Processed Foods?
Ultra-processed foods have become a major topic in nutrition research, public health and the media over the past decade.
One reason is that ultra-processed foods now make up a significant proportion of diets in many countries, including the UK. As consumption has increased, researchers have become increasingly interested in understanding how these foods fit into overall dietary patterns and long-term health outcomes.
A growing body of research has found associations between higher consumption of ultra-processed foods and a range of adverse health outcomes. However, much of this evidence is observational, meaning it can identify relationships but cannot always prove cause and effect.
In the UK, the Scientific Advisory Committee on Nutrition (SACN) has reviewed the evidence on processed foods and health. While research in this area continues to evolve, there is increasing interest in understanding not just what foods contain, but how they are made.
At No More UPF, our focus is on helping people understand the NOVA classification system and how foods are classified. Rather than telling people what they should eat, we aim to provide clear, transparent information so readers can make informed decisions for themselves.
What to know
The conversation about UPFs can sound complicated, but the starting point is simple: look at how the food is made, what ingredients have been used, and whether the product fits NOVA Group 4.
UK LABEL CHECK
How To Identify Ultra-Processed Foods On A UK Ingredient Label
The ingredients list is usually the best place to start when checking whether a food may be ultra-processed.
A useful approach is to look for ingredients that are rarely used in home kitchens, as well as additives used to change flavour, texture, colour, sweetness or shelf life.
No single ingredient automatically proves that a product is ultra-processed. The overall formulation matters, which is why No More UPF audits products using the full NOVA framework rather than a simple ingredient blacklist.
Ingredient Check
Food Substances Rarely Used At Home
Examples include maltodextrin, protein isolates, modified starches and some industrial fibres. These ingredients can be signs that a product has been formulated industrially rather than made through traditional food preparation.
Additive check
Additives Used To Change Taste, Texture Or Appearance
Flavourings, colours, sweeteners and emulsifiers are often used to improve taste, appearance, texture or consistency. These are common markers to look for when identifying UPFs. The NOVA framework refers to many of these as “cosmetic additives” because they are used to improve flavour, texture, appearance or overall eating experience.
Context check
Look At The Whole Product
A long ingredients list does not automatically mean a food is UPF, and a short ingredients list does not automatically mean it is not. Classification depends on the product as a whole.
A Simple UPF Spotting Checklist
- Start with ingredients list, not the front-of-pack claims.
- Look for food substances rarely used in home kitchens.
- Check for cosmetic additives such as flavourings, colours, sweeteners and emsulsifiers.
- Think about the whole formulation, not just one ingredient.
- Compare similar products in the same category, especially bread, cereals, yoghurts and ready meals.
Do You Need To Avoid All Ultra-Processed Foods?
Not necessarily.
The purpose of understanding ultra-processed foods is not to create a perfect diet or eliminate every NOVA Group 4 product from your shopping basket. Instead, it is to understand what you are buying and make informed decisions based on transparent information.
Many people find that simply becoming more aware of ingredients, processing methods and product formulation naturally leads to different shopping choices over time.
At No More UPF, our goal is not to tell you what to eat. Our goal is to provide clear, consistent product audits using the NOVA framework so that you can make your own informed decisions.
EVIDENCE CONTEXT
What Does The Research Say?
Ultra-processed foods have become a major focus of nutrition research in recent years. A growing body of research has found associations between higher consumption of ultra-processed foods and a range of adverse health outcomes. However, much of this evidence is observational, meaning it can identify relationships but cannot always prove cause and effect.
A growing body of research has found associations between higher consumption of ultra-processed foods and a range of adverse health outcomes. However, much of this evidence is observational, meaning it can identify relationships but cannot always prove cause and effect.
In the UK, the Scientific Advisory Committee on Nutrition has reviewed the evidence and highlighted both the growing interest in ultra-processed foods and the challenges involved in studying them. Research in this area continues to evolve as scientists work to better understand the relationship between food processing and health.
At No More UPF, our focus is on helping people understand how foods are classified under NOVA and how to make informed decisions based on transparent information.
WHERE TO GO NEXT
Explore Specific Foods, Ingredients and Audits
FOOD LISTS
Find non-UPF foods
AUDITS
Browse audited products
CATEGORY AUDITS
Compare bread products
PRODUCT QUESTION
Check whether a food may be UPF
GET INVOLVED
Suggest a product to audit
FURTHER READING
Further Reading & References
This guide is based on the NOVA classification system and the institutional and methodology sources listed below.
- Monteiro CA, Cannon G, Levy RB, Moubarac JC, Louzada MLC, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition. 2019.
- Monteiro CA, Cannon G, Lawrence M, Louzada MLC, Machado PP. Ultra-processed foods, diet quality, and health using the NOVA classification system. Food and Agriculture Organization of the United Nations. 2019.
- Scientific Advisory Committee on Nutrition. SACN statement on processed foods and health. GOV.UK. 2023.
- Monteiro CA, Levy RB, Claro RM, Castro IRR, Cannon G. A new classification of foods based on the extent and purpose of their processing. Cadernos de Saude Publica. 2010.
- Martinez-Steele E, Khandpur N, Batis C, Bes-Rastrollo M, Bonaccio M, et al. Best practices for applying the Nova food classification system. Nature Food. 2023.
- Food and Agriculture Organization of the United Nations. Food-based dietary guidelines: Brazil.