Ultra-processed food (UPF) has become one of the most discussed topics in UK nutrition. But what exactly makes a food “ultra-processed”, and how can you tell just by looking at the packaging? This guide walks you through everything you need to know — simply and without judgement.
The term “ultra-processed food” comes from the NOVA classification system, developed by researchers at the University of São Paulo in Brazil. NOVA divides all foods into four groups based on the extent and purpose of processing:
| NOVA Group | Description | Examples |
|---|---|---|
| Group 1: Unprocessed or minimally processed | Natural foods with no added substances, or slightly altered (dried, frozen, pasteurised) | Fresh fruit, vegetables, eggs, plain rice, fresh meat, milk |
| Group 2: Processed culinary ingredients | Substances extracted from Group 1 foods for use in cooking | Olive oil, butter, sugar, salt, flour |
| Group 3: Processed foods | Group 1 foods combined with Group 2 ingredients using simple methods | Tinned vegetables, cheese, freshly baked bread, smoked fish |
| Group 4: Ultra-processed foods | Industrial formulations with many ingredients, including substances not found in home kitchens | Soft drinks, crisps, mass-produced bread, instant noodles, ready meals |
The key distinction is that ultra-processed foods contain ingredients and additives that you would not typically find in a home kitchen — things like emulsifiers, flavour enhancers, humectants, and hydrogenated fats. These are used to extend shelf life, improve texture, and make products hyper-palatable.
Not all processing is a cause for concern. Freezing vegetables, pasteurising milk, and canning tomatoes are all forms of processing that preserve nutritional value. The research focus is specifically on the industrial additives and formulation techniques that characterise NOVA Group 4.
The most reliable way to check whether a food is ultra-processed is to read the ingredient list. Here are common UPF markers — ingredients that signal industrial processing:
| Ingredient Type | Examples | Found In |
|---|---|---|
| Emulsifiers | Soy lecithin, mono- and diglycerides (E471), polysorbate 80 | Chocolate, ice cream, margarine, sauces |
| Flavourings | “Natural flavourings”, “flavouring”, smoke flavouring | Crisps, ready meals, yoghurts, soups |
| Sweeteners | Aspartame (E951), acesulfame K (E950), sucralose (E955) | Diet drinks, sugar-free sweets, low-calorie yoghurts |
| Hydrogenated oils | Partially hydrogenated vegetable oil, interesterified fat | Biscuits, pastries, margarine, some breads |
| Protein isolates | Soy protein isolate, whey protein concentrate, casein | Protein bars, processed meats, meal replacements |
| Bulking agents | Maltodextrin, polydextrose, inulin | Low-fat products, protein powders, cereals |
| Colour additives | Caramel colour (E150d), titanium dioxide (E171), sunset yellow (E110) | Sweets, cereals, sauces, soft drinks |
| Thickeners and gums | Xanthan gum (E415), carrageenan (E407), guar gum (E412) | Ice cream, plant milks, sauces, dressings |
You can explore individual additives in detail using our E-numbers database. Not all of these additives are necessarily harmful — many are approved as safe by EFSA — but their presence does indicate a product has undergone extensive industrial processing.
You do not need to memorise every additive. Instead, look for these five practical signs when checking a product:
Many everyday UK supermarket items are ultra-processed. Here are some common examples alongside simpler alternatives:
| Ultra-Processed Version | Simpler Alternative | What to Look For |
|---|---|---|
| Mass-produced sliced white bread | Sourdough or bakery bread (flour, water, salt, yeast) | Check ingredient count — real bread needs 4-5 ingredients |
| Flavoured yoghurt with sweeteners | Plain natural yoghurt with fresh fruit | Avoid “flavourings”, modified starch, sweeteners |
| Instant noodles with flavour sachets | Dried egg noodles with homemade stock | Check for MSG (E621), maltodextrin, flavour enhancers |
| Diet fizzy drinks | Sparkling water with a squeeze of lemon | Sweeteners like aspartame (E951) signal UPF |
| Processed ham/turkey slices | Home-roasted meat sliced for sandwiches | Check for dextrose, nitrites (E250), flavourings |
| Branded breakfast cereals | Porridge oats or muesli with nuts and seeds | Colour additives, sugar syrups, and flavourings signal UPF |
| Ready-made pasta sauce in a jar | Tinned tomatoes, garlic, olive oil, herbs | Check for added sugar, modified starch, flavourings |
The goal is not to eliminate every ultra-processed food — that would be impractical for most people. Instead, being aware of which items are UPF helps you make more informed choices about the balance of your overall diet.
The NHS and the British Nutrition Foundation both acknowledge that some processing is a normal part of food preparation. The focus should be on the overall quality and balance of your diet, rather than labelling individual foods as “good” or “bad”. If you want to reduce your UPF intake, start with small, sustainable swaps rather than a complete overhaul.
Reading every ingredient list in the supermarket is time-consuming. NutraSafe’s UPF scanner makes it faster:
NutraSafe can help you track this — giving you clear, factual information without fear or judgement. For more on how the food scanner works, see our scanning guide.
Research published in BMJ Open found that approximately 57% of calories consumed in the UK come from ultra-processed foods — one of the highest proportions in Europe. The UK government’s Scientific Advisory Committee on Nutrition (SACN) has been reviewing the evidence on UPF and health outcomes.
Several UK-based studies have explored associations between high UPF consumption and various health outcomes. The research is ongoing, and it is important to note that observational studies show associations, not necessarily direct causation. However, the consistency of findings across multiple studies has prompted public health interest.
The FSA and EFSA continue to assess the safety of individual additives. If you are interested in the details of specific food additives used in the UK, our guide to reading food labels and product ingredient breakdowns provide practical, product-level information.
NutraSafe can help you track this. Scan any barcode to instantly check UPF status, decode additives, and make more informed choices — free.
Download NutraSafe FreeUltra-processed foods (UPFs) are industrial formulations made mostly from substances derived from foods, with little or no intact whole food. They typically contain ingredients you would not find in a home kitchen, such as emulsifiers, flavour enhancers, hydrogenated oils, and high-fructose corn syrup. The NOVA classification system defines four food groups, with Group 4 being ultra-processed.
Check the ingredient list for substances you would not use in home cooking: emulsifiers (like soy lecithin, mono- and diglycerides), flavourings, colour additives, sweeteners (like aspartame, acesulfame K), hydrogenated oils, maltodextrin, and protein isolates. If the list is long and contains several of these, the product is likely ultra-processed.
No. There is an important distinction between processed and ultra-processed food. Tinned tomatoes, frozen vegetables, cheese, and bread made with simple ingredients are all processed but not ultra-processed. Processing itself is not the concern — it is the degree and type of processing, and the industrial additives used, that distinguish UPF from ordinary processed food.
Research published in BMJ Open found that approximately 57% of calories consumed in the UK come from ultra-processed foods — one of the highest proportions in Europe. This includes many everyday items like breakfast cereals, sliced bread, ready meals, crisps, and soft drinks.
Yes. NutraSafe includes a UPF scanner that analyses ingredient lists and flags ultra-processed markers. Simply scan a barcode or search for a product, and the app will indicate its NOVA classification and highlight any UPF ingredients.
Last updated: February 2026