The last few decades have seen a rise of ultra-processed foods (UPFs) but recent research from Deakin University1 revealed UPFs account for nearly 50% of our daily energy intake. So, what exactly happens when we eat UPFs and how can we reduce their presence in our diet?
Ultra-processed foods (UPFs): how bad are they?
ARTICLE
1 March 2025
3 min read
3 min read
Ultra-processed foods aren’t good news, but just how bad are they? We take a look at what they are and their impact on our bodies.
What are ultra-processed foods?
UPFs are manufactured food products made with ingredients that enhance a product’s taste and shelf life such as additives, preservatives, colourings, and flavourings. UPFs often undergo so much change, they don't resemble their original wholefood source.2 Classic examples include: soft drinks, instant noodles, refined meats and sugary cereals. While these foods can be tempting and convenient, their nutritional value isn’t so desirable.
What happens when we eat them
If you've eaten a packet of ramen and still felt hungry, you're not alone. Our bodies process UPFs and wholefoods differently. With their high sugar and low fibre content, UPFs cause a rapid spike in our blood sugar, leading to a quick boost of energy followed by a steep crash that leaves us feeling tired and hungry. Diets high in UPFs can increase our risk of obesity, Type 2 Diabetes, cardiovascular disease, and other chronic health issues.
How processing changes foods nutrients
When we cook wholefoods at home, we not only preserve most of their nutrients, we enhance their flavour and digestibility. And while any alteration to a wholefood, such as steaming or frying, can change its nutritional composition, this change is minimal compared to UPFs.
Wholefoods used in UPFs lose much of their nutrient value due to high heat, artificial processing, and preservatives3. For instance, during the processing of grains into white flour, fibre, iron, and B vitamins are often removed, making it far less nutritious than its wholegrain counterpart.
5 ways to reduce eating ultra-processed foods
- Eat wholefoods. Opting for wholegrains, fresh fruit and veg, lean proteins, and healthy fats whenever possible will keep you fuller for longer and provide your body with the nutrients it needs.
- Cook at home. Preparing your meals at home gives you control over the ingredients you eat and reduces your reliance on processed alternatives.
- Read the labels. Check a product’s ingredient list when you shop. If you see a long list of unfamiliar ingredients and additives, consider swapping it for something homemade.
- Snack right. Instead of reaching for a packaged snack, try something fresh like fruit, nuts, yoghurt, or a homemade snack.
- Plan head. Creating a weekly meal plan can help you avoid any last-minute UPF grabs.
UPFs can be convenient, but they often come at the cost of our nutrition and health. While eliminating UPFs quite unrealistic, being aware of how of them and making small, conscious decisions to incorporate wholefoods into your meals can make a huge difference to your health—and help reduce your reliance on those tempting pre-packaged treats.
References
1. Pezzullo, L. (2022). Lifting the Lid on Ultra-Processed Foods. Deakin University. https://www.deakin.edu.au/research/research-news-and-publications/articles/lifting-the-lid-on-ultra-processed-foods.
2. Monteiro, C. A., et al. (2018). Ultra-Processed Foods: What They Are and How to Identify Them. Public Health Nutrition, 21(1), 136-141.
3. Fiolet, T., et al. (2023). Ultra-Processed Food Consumption and Health Outcomes: A Systematic Review and Meta-Analysis. BMJ, 384, bmj-2023-077310. https://www.bmj.com/content/384/bmj-2023-077310.
Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Share
Related Articles
This inspirational content is brought to you by AIA Vitality
AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.
