Ultra-processed foods: should we really ban them all?

Chips, soft bars, sugary cereals, ready-to-eat meals, sugary drinks… Ultra-processed foods (UPFs) are now ubiquitous in grocery stores, and the marketing surrounding them is powerful and encourages consumption.

Should we ban them all? This question deserves a nuanced answer, and the TeamNutrition nutritionists-dietitians explain it all in this article!
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What is ultra-processed food?

The NOVA classification categorises foods according to their degree of processing:

• NOVA 1: Unprocessed or minimally processed foods (ex.: fruits, vegetables, eggs, milk, meat, fish, whole grains, nuts and seeds, legumes).
• NOVA 2: Processed culinary ingredients (ex.: oil, butter, sugar, salt).
• NOVA 3: Processed foods (ex.: whole grain breads, yogurts, cheeses, canned fish).
• NOVA 4: Ultra-processed foods (ex: sugary drinks, chocolates, candies, syrup, jams, chips, packaged snacks, sugary cereals, fries, pizza, etc.)

Ultra-processed foods (NOVA 4) are industrial formulations, containing little to no whole foods. They often include several additives intended to improve flavor, texture, appearance, and shelf life. In other words, they are not simply "modified" foods, but products designed to be convenient and very palatable, more for commercial than nutritional reasons.
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Their possible effects on metabolic health

Ultra-processed foods are often rich in saturated fat, refined sugar, and sodium, nutrients that, when consumed in excess, can increase the risk of chronic diseases such as hypertension, type 2 diabetes, hypercholesterolemia, and obesity.

The problem arises mainly when ultra-processed foods take up a significant place in the diet, to the detriment of minimally processed foods (such as fruits, vegetables, whole grains, and legumes) which are rich in fiber, vitamins, and minerals. In the long term, this imbalance can not only reduce the overall nutritional quality of the diet, but also influence satiety, energy levels, and certain eating habits.
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The “addictive” effect: hyper-palatability and reward circuits

Ultra-processed foods are designed to be highly palatable: a combination of sugar, fat, and salt, attractive textures and added flavors, a crunchy or melting effect… This hyper-palatability stimulates the brain’s reward circuits, providing a quick sensation of pleasure and comfort.

Over time, this can increase cravings and favor a vicious cycle: the more you consume them, the more you want them. Their consumption can then occur to the detriment of minimally processed foods, which, although nutritious, do not offer the same immediate effect.
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Banning or balancing: a question of frequency and quantity

Does the simple act of occasionally consuming these foods directly harm health? Absolutely not! As with everything in nutrition, the effects on health, whether positive or negative, are the result of repeated long-term actions.

Ultra-processed foods can absolutely have a place in your diet, especially for their convenience, accessibility, and sometimes even comforting side! The key lies rather in balance (frequency and quantities consumed), as well as in the place they occupy relative to minimally processed foods. The idea is to find a realistic and sustainable happy medium, without guilt.
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To better integrate them into your diet, you can, for example:
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• Reduce frequency: consume them occasionally and limit their role (quick fix, social context, convenience) rather than making them the foundation of your diet.
• Substitute: try healthier homemade alternatives to your favorite foods to replace commercial versions.
• Plan: keep nutritious, ready-to-eat options on hand to limit default choices (cut fruits and vegetables, individual yogurt containers, or homemade snacks prepared in advance).
• Reduce quantities and savour: pay attention to portions and eat them with mindfulness to fully enjoy them, better recognise satiety, and avoid overconsumption.
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Getting back to basics

There is no need to transform everything overnight. Sustainable changes are built gradually, respecting your reality, your schedule, and your preferences. A dietitian-nutritionist can provide personalised support to help you:
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• Better understand your consumption of ultra-processed foods and its impact on your overall diet, based on your health.
• Identify the moments and situations where they take up more space in your habits.
• Explore simple strategies to reduce them without restriction or guilt.
• Find alternatives adapted to your tastes and lifestyle.
• Help you build a more satisfying diet on a daily basis.1
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Book an appointment today with a dietitian-nutritionist for a concrete first step towards a more peaceful relationship with your diet.

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