In his book Ultra-Processed People, Dr. Chris van Tulleken explores the profound effects ultra-processed foods have on our bodies, including their impact on neural pathways. Research suggests that consuming high amounts of Ultra-Processed Foods (UPFs) can alter brain function by changing dopamine responses, increasing cravings, and reinforcing addictive eating behaviours. These foods are designed to be hyper-palatable, triggering reward centres in the brain similar to addictive substances, which can lead to overeating, dependency and obesity.
Additionally, prolonged consumption of UPFs has been linked to cognitive decline, mood disorders, and disruptions in the gut-brain axis. This means that beyond affecting physical health, these foods can also impair mental well-being, leading to increased risks of anxiety and depression.
Within the book he discusses a food rating system called NOVA and I found this thoroughly interesting. Here is an overview of NOVA:
The NOVA food classification system is a widely used method for categorizing foods based on their level of processing. Developed by researchers at the University of São Paulo, Brazil, it helps consumers, researchers, and policymakers understand how food processing impacts health.
The Four NOVA Food Categories
1. Unprocessed or Minimally Processed Foods
These are whole foods that have been unaltered or only slightly modified to make them suitable for consumption without significantly changing their nutritional content.
Examples:
Fresh or frozen fruits and vegetables
Whole grains (e.g., brown rice, quinoa, oats)
Fresh meat, fish, eggs, and milk
Nuts and seeds without added ingredients
Freshly squeezed juices (without additives)
Processing methods used:
Drying, freezing, grinding, boiling, roasting
Pasteurization or fermentation (without additives)
Health impact:
Considered the healthiest category
High in natural nutrients and fibre
Minimal additives or preservatives
2. Processed Culinary Ingredients
These are ingredients derived from whole foods that are used in cooking but are not typically eaten alone.
Examples:
Vegetable oils (olive oil, coconut oil, sunflower oil)
Butter and lard
Honey and maple syrup
Salt and sugar
Processing methods used:
Pressing, refining, grinding, milling, and drying
Health impact:
Should be used in moderation
Often combined with minimally processed foods to create homemade meals
3. Processed Foods
These foods have undergone some processing but still resemble their original form and contain only a few added ingredients.
Examples:
Canned vegetables and legumes (with brine)
Canned fish (in brine or oil)
Cheese and yogurt (with minimal additives)
Fresh bread (made with flour, yeast, salt, and water)
Processing methods used:
Fermentation, canning, baking, pasteurization
Addition of salt, sugar, or oil
Health impact:
Generally safe when consumed in moderation
May contain added preservatives or sodium
4. Ultra-Processed Foods (UPFs)
These are heavily processed products made from industrial ingredients with little to no whole food content. They often contain additives, preservatives, artificial flavours, and emulsifiers to enhance shelf life, texture, and taste.
Examples:
Soft drinks and energy drinks
Packaged snacks (chips, biscuits, sweets)
Instant noodles and soups
Processed meats (sausages, hot dogs, chicken nuggets)
Fast food and ready meals
Flavoured yogurts and sugary cereals
Processing methods used:
Hydrogenation, hydrolysis, extrusion
Addition of artificial sweeteners, colourants, stabilizers, and emulsifiers
Health impact:
Linked to obesity, diabetes, heart disease, and other health issues
Often high in sugar, unhealthy fats, and artificial additives
Why Is the NOVA Classification Important?
Helps consumers make informed food choices
Highlights the negative health effects of ultra-processed foods
Used in public health policies to improve diets
Supports food labelling systems and regulations
How to Reduce Ultra-Processed Foods in Your Diet: Practical Tips
In today's fast-paced world, ultra-processed foods are everywhere. From breakfast cereals to ready meals, these convenient options often dominate supermarket shelves. But did you know that ultra-processed foods (UPFs) can contribute to health issues such as obesity, diabetes, and heart disease? The NOVA food classification system helps us understand food processing levels and guides us towards healthier choices.
If you're looking to reduce ultra-processed foods in your diet without feeling overwhelmed, here are some practical, easy-to-follow tips to help you make more mindful choices.
1. Prioritise Whole Foods
One of the simplest ways to avoid ultra-processed foods is to build your meals around whole, minimally processed ingredients. Fresh fruits, vegetables, whole grains, legumes, nuts, seeds, and fresh meats or fish are all excellent options.
Try this:
Swap sugary breakfast cereals for porridge oats or homemade granola.
Choose whole potatoes instead of instant mashed potatoes.
Opt for fresh or frozen vegetables over pre-packaged versions with added sauces or flavourings.
2. Check Ingredient Lists
Many packaged foods appear healthy but may contain hidden additives, preservatives, emulsifiers, or artificial sweeteners that classify them as ultra-processed.
What to look for:
The fewer ingredients, the better!
Avoid artificial flavourings, colourings, and preservatives (e.g., E-numbers, hydrogenated oils, maltodextrin).
Be cautious of words like "modified," "hydrolysed," or "flavour enhancer."
Quick check: If an ingredient list has items you wouldn't use in home cooking, it's probably ultra-processed!
3. Avoid Artificial Additives and Sweeteners
Many diet foods, low-fat products, and sugar-free alternatives use artificial additives to compensate for reduced fat or sugar content. These include artificial sweeteners, stabilisers, and emulsifiers that can disrupt gut health.
Healthier alternatives:
Instead of flavoured yoghurts, go for plain yoghurt with fresh fruit.
Swap soft drinks for water infused with fresh lemon, mint, or berries.
Choose whole foods over diet-labelled products.
4. Cook More Meals at Home
One of the best ways to control what goes into your food is to cook at home using fresh ingredients. Even simple homemade meals tend to be far less processed than pre-packaged or takeaway options.
Easy meal ideas:
Make homemade soups instead of buying canned versions with additives.
Bake your own bread or choose fresh bakery loaves with minimal ingredients.
Prepare homemade sauces rather than relying on jarred pasta sauces that may contain added sugars and preservatives.
5. Be Mindful of Packaged Snacks
Many so-called "healthy" snacks, like protein bars, flavoured rice cakes, and granola bars, are actually ultra-processed due to their high content of stabilisers, emulsifiers, and artificial sweeteners.
Better snack choices:
Fresh fruit with nuts or seeds
Plain popcorn with sea salt
Dark chocolate (70%+ cocoa) instead of sugary confectionery
Homemade energy balls made from dates, oats, and nut butter
6. Shop Smart: Stick to the Perimeter of the Supermarket
Supermarkets are strategically designed to place ultra-processed foods at eye level or in high-traffic areas. The fresh, whole foods (like fruit, vegetables, meat, dairy, and whole grains) are usually around the perimeter of the store.
Smart shopping habits:
Make a shopping list before you go.
Stick to fresh ingredients where possible.
Avoid impulse buys, especially from convenience sections.
7. Cut Back on Ready Meals and Fast Food
Ready meals and takeaways are convenient, but they are often loaded with preservatives, artificial flavours, and unhealthy fats.
Simple swaps:
Batch-cook meals at home and freeze portions for busy days.
Choose fresh deli salads over pre-packaged versions with added dressings.
Make homemade versions of your favourite takeaway meals—such as homemade pizza using whole wheat bases and fresh toppings.
8. Read Between the Marketing Claims
Food companies use clever marketing tactics to make processed foods appear healthier than they really are. Terms like "natural," "vegan", "organic," "gluten-free," or "high in protein" don't necessarily mean a product is free from ultra-processing.
Be cautious of:
"Low-fat" products (often contain added sugar or artificial thickeners).
"Fortified" foods (these may be heavily processed despite added nutrients).
"Plant-based" junk food (vegan does not always mean healthy!).
9. Slowly Transition to a Less Processed Diet
Cutting out ultra-processed foods overnight can be overwhelming. Instead, focus on one small change at a time and gradually build a healthier eating pattern.
Start with:
Swapping one ultra-processed food per week for a whole food alternative.
Cooking from scratch at least three times a week.
Drinking more water instead of flavoured beverages.
Final Thoughts
Reducing ultra-processed foods doesn’t mean you have to give up convenience or enjoyment. By making small, intentional changes and focusing on whole, minimally processed ingredients, you can improve your overall health while still enjoying delicious meals.
What’s one simple swap you can make today to reduce ultra-processed foods in your diet? Let me know in the comments! If you would like to discuss this in more detail, please complete this contact form: https://www.attitudewellbeing.co.uk/contact-us
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