Most people associate food processing with physical changes like baking, boiling, or packaging. While these are part of the process, food processing goes much deeper. It’s not just about how food is physically altered—it’s about the additives and artificial ingredients that are introduced to enhance flavor, texture, or shelf life.
If a product has a long ingredient list filled with words you can’t even pronounce, chances are, it’s a UPF. Even so-called “organic,” “free-range,” or “low-fat” options that market themselves as “healthy” often fall into this category. In fact, if a product’s packaging makes a health claim, it’s almost always a UPF.
Big food companies manipulate marketing to make UPFs appear valuable and drive sales—creating confusion about what’s truly healthy.
Of course, in today’s world, it’s nearly impossible to avoid all ultra-processed foods—but the less you consume, the better. Read labels, question health claims, and be mindful of what you put on your plate.
To better understand food processing levels, I recommend looking into the NOVA food classification system.
