What's Up with Ultra-Processed Foods?

It's the million-dollar question. To date, there is no scientifically agreed-upon definition of what constitutes a UPF, though there have been plenty of attempts to create one. The dictionary defines UPFs as foods subjected to a high degree of industrial processing, typically containing large amounts of additives, such as salt, sugar, fat, preservatives, or artificial colors and flavorings. While nutrition experts and researchers work to reach a consensus, food manufacturers are actively trying to exert influence, with the Food and Drug Administration recently stepping in to draft a federal definition. 

Processing isn't a bad thing. Nearly all foods undergo some measure of it, and that can be – and often is – good. Processing can make foods safer to eat and help them last longer. It also creates convenience and affordability, two key considerations when buying food. However, depending on the method and extent of processing, nutrients can be lost and synthetic additives folded in. Techniques used to break down foods and alter their structure can also affect how the body digests them. By looking at a food label, we can see what's in a product, but we have no insight into the processing behind it. Therein lies the problem.

• Craveability. The tasty nature, or "hyperpalatability," of UPFs also encourages overeating. Their concentrated, pleasing flavors can drive consumption. Researchers are studying how certain combinations of ingredients may make these foods "addictive." Some evidence suggests they do, at least for some people. 
   
• Negative effects on health. Diets rich in UPFs increase the risk for heart disease, type 2 diabetes, certain cancers (including colon cancer), poor mental health, poor sleep and weight problems. Some additives, processing techniques and the altered structure of some UPFs can negatively alter the gut's microbiome, or community of bacteria, weakening the immune system, increasing inflammation and influencing all sorts of health conditions. 

Many nutrition experts contend that not all UPFs are created equal and that, in today's way of life, UPFs have a place. Some UPFs, such as soft drinks and other beverages, along with sweet and salty foods, lack nutritional value and contain synthetic ingredients. Others – including certain whole-grain breakfast cereals, snack bars and breads, as well as spreads and dips like hummus and salsa, soups and frozen entrées – might reduce health risks. Though highly processed, they provide valuable nutrients that may be difficult to obtain otherwise. 

Processing can reduce bacterial contamination in foods, supporting a safer food supply. It can also boost nutritional quality by replenishing nutrients lost during production and adding nutrients such as folic acid, calcium, vitamin D and fiber to support adequate intake across life stages. Processing can make good-for-you foods more accessible and usable to more people, making healthy eating more approachable and possible. The devil is in the dose – that is, what proportion of an eating plan is made up of UPFs compared to less processed, more whole foods?

Surveys show that 70% of shoppers are trying to avoid UPFs. How can you make meaningful moves?

1. Take stock. Review your current shopping list and eating habits. What proportion of your eating occasions rely on UPFs? Which highly processed foods do you choose most often? Start there. In any one category, look for comparable products that have fewer "industrial" ingredients.
    
2. Skip front-of-package claims. Focus instead on the side or back of the package, specifically the ingredient list and Nutrition Facts Panel. Ingredient lists offer clues about how much processing a food has undergone. The presence of artificial ingredients, artificial sweeteners, natural flavors, gums and emulsifiers (such as mono- and diglycerides, carrageenan and carboxymethylcellulose) can signal significant processing; these ingredients are known to affect gut health. 
    
3. Offset or dilute the effects of the UPFs you eat. Lean in on minimally processed, whole foods as a counterbalance, especially high-value choices such as veggies, fruits, fish, nuts and seeds. Aim to include these healthful foods at every eating occasion. Eating a banana is as convenient as choosing a fruit squeeze pouch, pressed juice or fruit bar. A few handfuls of roasted nuts, seeds and dried fruit can be just as easy as a bowlful of "cheese"-dusted crackers. Use the 80/20 rule. Drive toward healthful picks 80% of the time; for the remaining 20% of the time, it’s reasonable to embrace the chips. 

• Apps. Yuka, ZOE and Open Food Facts are a few apps that evaluate products based on their nutrition content and level of processing. Scan the product's barcode for nutritional details. Note: Each app uses different criteria for its ratings.
   
• Seal of approval. The organization behind the Non-GMO Project Verified label now offers an innovative Non-UPF Verified seal. To earn it, foods must prove they are free of both engineered additives and the industrial processes that degrade a food's structure and function. Demand is high, with a waiting list of companies seeking certification.
   

Food is complex; how it affects our health is even more so. Add to that the rejiggering of a food's structure and makeup through high levels of processing, and uncertainty about its influence on our bodies grows exponentially. The bottom line: Whole and minimally processed, healthful foods boost well-being. UPFs teeter on the edge; some bring value, others wreak havoc. It's not controversial to suggest that most of us could do with fewer UPFs in our diets.