Ultra-Processed Foods Are Reshaping Diets — And It’s Time to Act
Have you ever checked the ingredients list on your favourite snack? If you saw a long list of unrecognisable ingredients, preservatives, emulsifiers, and artificial flavours, you’ve encountered ultra-processed foods (UPFs). According to a groundbreaking series of studies published in The Lancet, ultra-processed foods are rapidly increasing in diets worldwide. This alarming trend is not only diminishing diet quality but is also a significant driver behind the global surge in chronic diseases, such as obesity, type 2 diabetes, cardiovascular disease, and certain cancers.
In this article, we’ll break down everything you need to know about ultra-processed foods, why they pose a severe threat to global health, and, most importantly, what must be done to combat them.
What Are Ultra-Processed Foods?
According to the NOVA classification system, ultra-processed foods are industrial formulations created primarily from substances extracted from foods, or synthesized in a laboratory, combined with additives. These additives include preservatives, colourings, flavour enhancers, emulsifiers, and sweeteners.
Examples of ultra-processed foods include;
- Sugary sodas & energy drinks
- Instant noodles
- Sweetened cereals
- Processed meats, e.g. hot dogs, sausages, and deli meats
- Ready-to-eat meals and frozen dinners
- Packaged snacks, such as chips, biscuits, and cakes
- Flavoured yoghurts and protein bars
Quick Fact
A 2023 study found that, on average, 60% of the American diet consists of ultra-processed foods. Globally, consumption is rapidly increasing, particularly in low- and middle-income countries.
Q: How can I identify ultra-processed foods?
A: If the ingredient list contains components you wouldn’t find in your kitchen, or has more than five ingredients, it is likely an ultra-processed food. Always check the label!
The Dangerous Rise of Ultra-Processed Foods Globally
The The Lancet ‘Ultra-processed Foods and Human Health’ series, comprising three extensive studies, highlights that the consumption of ultra-processed foods has surged across every continent. Researchers warn that UPFs are replacing fresh, whole, and minimally processed foods, drastically reducing the nutritional quality of diets worldwide.
Global Consumption Statistics
| Region | % of Diet Made Up of UPFs | Increase Over Last 10 Years |
|---|---|---|
| North America | 60% | +25% |
| Europe | 50% | +20% |
| Latin America | 45% | +35% |
| Asia | 30% | +40% |
| Africa | 25% | +50% |
As highlighted by lead author, Carlos Monteiro, from the University of São Paulo,
“The growing consumption of ultra-processed foods is reshaping diets worldwide, displacing fresh and minimally processed foods and meals. This change is fuelled by powerful global corporations who generate huge profits, supported by extensive marketing and political lobbying.”
The studies revealed that the increase in ultra-processed foods directly correlates with an elevated risk of chronic diseases. For every 10% increase in UPF intake, the risk of cardiovascular disease rises by 12%, and the risk of type 2 diabetes increases by 9%.
Why Individual Change Isn’t Enough?
For years, public health initiatives have focused on encouraging individuals to make healthier choices. However, the Lancet authors emphasise that relying solely on consumer behaviour is ineffective. Why?
Ultra-processed foods are engineered to be addictive. They are formulated to trigger our brain’s reward system, making them incredibly hard to resist. In addition, global food corporations invest billions in aggressive marketing campaigns, specifically targeting children, low-income communities, and vulnerable populations.
Furthermore, due to agricultural subsidies, ingredients used in UPFs, such as corn syrup and soy oil, are significantly cheaper than fresh produce. This makes ultra-processed options the most affordable choice for many people.
As author Phillip Baker, from the University of Sydney, states,
“We need a strong global public health response—like the coordinated efforts to challenge the tobacco industry—including safeguarding policy spaces from political lobbying and building powerful coalitions to advocate for healthy, fair and sustainable food systems.”
The bottom line? Expecting individuals to ‘just eat better’ ignores the systemic issues created by the ultra-processed food industry.
How Corporate Power Blocks Healthy Policy?
The Lancet series exposes how the ultra-processed food industry actively prevents effective legislation. Just like the tobacco industry, food corporations utilise several tactics to halt regulatory progress.
Tactics Used By The UPF Industry
- Political Lobbying
Corporations invest heavily in lobbying governments to prevent regulations, such as sugar taxes, marketing bans, and front-of-pack labelling.
- Front Groups & Multi-Stakeholder Initiatives
Many corporations create ‘non-profit’ organisations, labelled as health initiatives. These groups spread misleading information, suggesting that UPFs are safe when consumed “in moderation”. They also dilute policies within multi-stakeholder alliances.
- Biased Research
Industry-funded studies frequently downplay the risks associated with UPFs. They often publish results that suggest minimal harm, misleading both consumers and policymakers.
- Corporate-Friendly Governance Models
By promoting self-regulation, companies avoid legally binding restrictions. Self-regulation has consistently failed to reduce the harmful impact of UPFs.
According to the research, these activities are coordinated globally, making it incredibly difficult to implement life-saving policies.
Essential Policy Actions To Combat Ultra-Processed Foods
To reverse the trend of escalating ultra-processed foods consumption, the Lancet authors call for decisive, coordinated global action. Below are the critical steps required.
Reduce Production & Marketing
1. Implement Sugar & Salt Taxes
Countries such as Mexico and the UK introduced taxes on sugary drinks. Following the tax, sales dropped by 12% in Mexico and 25% in the UK. Expanding these taxes to other UPFs would significantly reduce consumption.
2. Ban Marketing to Children
Aggressive advertising targets young audiences, forming unhealthy eating habits early. Nations, like Norway, have already banned HFSS (high in fat, sugar, and salt) advertising during children’s TV slots. A global ban is essential.
3. Front-Of-Pack Warning Labels
Chile pioneered ‘high in’ warning labels. After implementation, purchases of high-salt and high-sugar products fell by 20%. These labels should be adopted globally.
Disrupt the UPF Business Model
To genuinely reduce consumption, the economic model supporting UPFs must change.
- Redirect Agricultural Subsidies
Shift subsidies away from commodity crops, such as corn and soy—primarily used in UPFs—to fruits, vegetables, legumes, and whole grains. This will lower the price of whole foods.
- Support Small & Medium Producers
Government funding should be provided to local farmers and producers of minimally processed foods. This will increase the availability and affordability of healthy options.
Protect Food Governance
Governments must insulate food policy from corporate influence.
- Establish Independent Food Policy Councils
These councils should be free from industry funding and advice. All decisions should be based on scientific evidence, not profit margins.
- Transparency Laws
All corporate political activities related to food policy must be publicly disclosed. This will reduce undisclosed lobbying.
How YOU Can Reduce Ultra-Processed Foods In Your Diet?
Whilst systemic change is vital, there are steps you can take today!
5 Simple Swaps To Ditch Ultra-Processed Foods
1. Swap Sugary Cereals for Oatmeal
Top with fresh fruit and nuts for natural sweetness.
2. Choose Whole Fruit Over Flavoured Yoghurts
Plain Greek yoghurt with berries is far healthier.
3. Homemade Snacks
Instead of chips, make roasted vegetable chips or energy balls using oats, nuts, and dates.
4. Cook from Scratch
Preparing meals at home eliminates additives. Start with one meal a week!
5. Shop the Perimeter
In supermarkets, fresh produce, meats, and dairy are around the edges. The centre aisles are filled with UPFs!
Pro Tip! When shopping, stick to a list and avoid going to the store when hungry!
Join The Global Movement
The battle against ultra-processed foods requires a united effort. Here’s how you can help create change.
- Advocate
Contact your local representatives and urge them to support UPF regulations.
- Support NGOs
Donate to, or volunteer with, organisations campaigning for healthier food systems, such as Food & Water Watch and Obesity Health Alliance.
- Spread Awareness
Share this information on social media. Awareness is the first step to change!
As we follow the lead from the Lancet, remember, tackling ultra-processed foods isn’t just about personal health—it’s about creating a fairer, healthier world for future generations.
Together, we can reshape the global food system!
