Ultra-processed foods: Finding the balance

WHY ARE ULTRA-PROCESSED FOODS ARE MAKING HEADLINES

Ultra-processed foods (UPFs) have been dominating nutrition headlines—and not without reason. In the UK, they now account for up to 60% of daily calories for many people. Research is still evolving, but there’s a consistent pattern: diets high in UPFs are linked to higher rates of obesity and chronic disease. In one controlled trial, participants eating mostly UPFs consumed around 500 extra calories per day compared to those eating minimally processed whole foods—that’s the equivalent of an extra meal.

Why? UPFs often cause faster, higher glucose spikes, which can leave you hungrier sooner. By contrast, minimally processed foods typically provide more fibre and protein, which help regulate appetite and keep you feeling fuller for longer.

WHAT THE RESEARCH TELL US (AND WHAT IT DOESN'T)

Large observational studies (which can show links but not cause-and-effect) have associated high UPF intake with a greater risk of chronic conditions, including heart disease, type 2 diabetes, and even certain cancers like colorectal cancer. But we still don’t know exactly why this link exists. Possible explanations include:

• Nutrient profile – UPFs often contain more sugar, saturated fat, and salt, with less fibre. This combination makes them easy to overeat, increasing calorie intake and weight gain risk.
• Physical structure – Processing can alter the texture of food so it’s easier to chew and swallow, which may mean you eat more before your body registers fullness.
• Additives – Certain emulsifiers, sweeteners, or preservatives may negatively affect gut health.

THE NOVA CLASSIFICATION: HELPFUL BUT IMPERFECT

The NOVA classification is a commonly used system that groups foods by processing level:

• Group 1: Unprocessed or minimally processed foods – fresh fruit, vegetables, meat, fish, milk, natural yogurt
• Group 2: Processed culinary ingredients – butter, oils, vinegar, sugar, salt
• Group 3: Processed foods – canned vegetables, cheese, smoked fish, artisan bread
• Group 4: Ultra-processed foods (UPFs) – industrially produced items containing ingredients you wouldn’t typically use at home (e.g., emulsifiers, sweeteners, colourings, preservatives)

This system has sparked important conversations but also has its flaws. Not all UPFs are created equal—yet NOVA puts them all in the same category. For example, a wholegrain breakfast cereal fortified with vitamins sits alongside mass-produced biscuits in “Group 4.” And so does the INDI Gut Bar—a product technically classed as an UPF yet designed to make good nutrition fit easily into your lifestyle. It contains:

• 20 superfoods, vitamins, and minerals
• 7.8g fibre per bar
• Only 4.1g sugar—one of the lowest for any natural bar on the market
• No emulsifiers or preservatives

This is a prime example of why we shouldn’t lump all UPFs together. The INDI Gut Bar is nutrient-rich, gut-friendly, and far from the “junk” most people think of when they hear the term ultra-processed.

LOOKING BEYOND THE LABEL 

Headlines often paint UPFs as “bad” and whole foods as “good,” but the reality is more nuanced. Some UPFs are high in sugar, unhealthy fats, and additives—others offer meaningful nutrition and can be part of a balanced diet.

When choosing snacks, aim for a mix of fibre, protein, and healthy fats for better satiety and energy. A high-fibre snack, like the INDI Gut Bar, can help bridge the gap between meals and support gut health—while still being convenient and absolutely delish!

HOW TO KEEP UPFS IN CHECK (WITHOUT LOSING YOUR MIND) 

1. Build your plate around whole foods - Fill most of your meals with vegetables, fruits, wholegrains, lean protein, and healthy fats. 
2. Read labels—without obsessing - Shorter ingredient lists often mean less processing, especially for everyday foods but this doesn’t always apply to every food.
3. Cook when you can (and upgrade when you can’t) - Home cooking gives you more control. If you buy pre-made, add extra vegetables, herbs, or beans or sprinkle some seeds on the top to boost nutrition.
4. Practice moderation, not elimination - Crisps, chocolate, and the occasional takeaway can still fit in. Focus on frequency, portion size, and balance.
5. Think of food on a spectrum, not in boxes - Food isn’t “good” or “bad.” The goal is to tip the balance toward nutrient-dense, minimally processed foods most of the time—without guilt over the occasional convenience choice.