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Foods (Unfolded)</h1><p>Ultra-processed foods are carving a new culture of quick calories and convenience around the world. But what exactly are these ultra-processed foods, why are they in the spotlight, and how have they really affected our health, habits, and relationship with food?</p> <span class="wave"></span></div> <span class="gradient"></span></div> </section><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><h2><strong>Is food processing always a bad thing?</strong></h2><p>Food processing isn’t a new concept. In fact, archaeological evidence suggests early humans have been using fire to process food for up to 780,000 years. Since then, we’ve increasingly leveraged new technologies to help us process, preserve, and package our way to a culinary landscape where the local seasons have little impact on what we see on our shelves. </p><p>For the most part, this journey into food processing has been fairly positive for us. A true culinary enlightenment that continues to help us improve flavours, increase shelf-life, and unlock key nutrients within our food. In recent years, however, the positive narrative has taken a more negative turn following research into a relatively new group of foods, now known as ‘ultra-processed foods’ (UPFs).</p> </article></div></div><div class="green-section image-left size-1 no-top-padding"><div class="inner on on0"><div class="image"> <img src="https://www.foodunfolded.com/media/images/image1_upf_landing_2.webp" alt="Image of Carlos Monteiro "></div><div class="text on on1"> <article><h2 class="align-left">When did 'ultra-processed food' take off?</h2><p>To understand where the concept of ‘ultra-processed’ foods began, we need to look back to 1990s Brazil, where nutritional epidemiologist Carlos Monteiro first observed a concerning trend of rising childhood obesity in his country.</p> </article></div></div></div><div class="green-section image-right size-1 no-top-padding"><div class="inner on on0"><div class="image"> <img src="https://www.foodunfolded.com/media/images/image2_upf_landing2.webp" alt="Image of fruit and veg stall being replaced with processed foods "></div><div class="text on on1"> <article><p>Digging deeper, Monteiro’s research revealed a suspected link between rising obesity and a notable decrease in the consumption of fresh ingredients. Alongside this, his team saw a marked increase in the intake of highly processed foods such as sodas, sausages, instant noodles, packaged breads, and biscuits.</p> </article></div></div></div><div class="green-section image-left size-1 no-top-padding"><div class="inner on on0"><div class="image"> <img src="https://www.foodunfolded.com/media/images/image3_upf_landing.webp" alt="Image of NOVA food classification"></div><div class="text on on1"> <article><h2>How is UPF classified?</h2><p>For the sake of research, Monteiro’s team came up with the NOVA food classification system that categorised foods into one of four groups, from raw foods (Group 1), to what they coined as “ultra-processed foods” (Group 4) - categorised as ‘formulations of ingredients that require complex processes and advanced equipment to make’.</p><p>After their work on UPFs, Monteiro’s team linked these Group 4 foods to weight gain among both children and adults in Brazil. Since then, research has associated high intakes of UPFs with a variety of health issues, including heart disease, type 2 diabetes, obesity, gastrointestinal disorders, depression, and even premature death.</p> </article></div></div></div><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><h2><strong>What exactly are 'ultra-processed' foods?</strong></h2><p>Since Monteiro’s early definition, our understanding of what UPFs really are hasn’t changed a whole lot. UPFs are still broadly agreed to be highly engineered products that rely on industrial processes, additives, preservatives, and sweeteners for their taste and texture. But almost three decades later, UPFs remain without a universally agreed definition. And there are a few good reasons for this. <br><br>Firstly, UPFs vary (a lot) - both in product and process. This means a wide spectrum of food products can fall into this category. Wide enough to include some relatively healthy foods too, like low-fat yoghurts or store-bought wholemeal breads. This has led to questions over what should be considered a UPF, and whether health impacts associated with UPFs are linked to processing or the products themselves.<br><br>Secondly, there is no consensus on the number or types of processes involved for a product to be considered ultra-processed. Similarly, there is no specific ingredient list that clearly identifies when a product crosses the line from ‘processed’ to ‘ultra-processed’. But while this definition uncertainty has caused headaches for some researchers, there are still a few common tell-tales to help us pick apart the vast majority of UPFs from other processed foods.</p><p><a href="https://www.foodunfolded.com/article/what-you-need-to-know-about-ultra-processed-foods">Dive deeper on the Monteiro's research and the origins of ultra-processed foods</a></p> </article></div></div> <article><div class="green-section"><div class="inner"><div class="fullwidth"><div class="image"><img src="https://www.foodunfolded.com/media/images/UPFs_banner_179kb.webp" alt="Ultra processed foods "></div></div></div></div> </article><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><h2><strong>How do I know if a food is ultra-processed?</strong></h2><p>We now know that many UPFs are not great for us, at least not in excess. We also know broadly what they are. So how can we spot them? Thankfully, navigating them at the supermarket isn’t too difficult. </p><p>One simple way to identify UPFs is to ask yourself if you could recreate that product in your own kitchen using ingredients you might find in any regular kitchen. If you can’t because of the ingredients or processes involved, it’s likely ultra-processed - think breakfast cereals, energy drinks, microwave meals, crisps, chicken nuggets, and many instant, 'slimming’ or low-fat products, margarine and mass-produced breads with refined flours.</p><p>It is worth noting that not all UPFs are inherently bad for us. As with any food, if you want to sort the good from the bad, the standard rules apply - anything with high levels of sugar, salt, or unhealthy fats is more than likely not great for your health in excess.</p><p><a href="https://www.foodunfolded.com/article/when-does-food-processing-go-too-far">Learn more about the differences between processed and ultra-processed foods</a></p><h2><strong>Are ultra-processed foods really that bad for us?</strong></h2><p>At this point, you might be thinking, ‘So what? These ultra-processed foods make life more convenient. All we have to do is moderate our intake if research suggests many of them are unhealthy’. And that would be a fair position to take. But the way UPFs were produced, targeted, and marketed is a long way from fair and the convenience of UPFs comes with a few hidden costs that we’re only now beginning to fully understand.</p> </article></div></div> <section><div class="scenes-holder"><div class="scene-background"> <img src="https://www.foodunfolded.com/media/images/principles_background4_upf_landing.webp" alt="Causes for concern"></div><div class="scenes"><div class="scene"><div class="inner"><h2>Causes for concern</h2><div class="text"></div></div></div><div class="scene"><div class="inner"><div class="img"> <img src="https://www.foodunfolded.com/media/images/ProcessedFood1_Banner_2.webp" alt="1. Health"></div><div class="text"> <article><h3>1. Health</h3><p><p>While research can’t definitively prove exactly what part of UPFs causes negative health effects, increasing evidence links diets high in energy-dense fat, sugar and salt rich foods - common in many UPFs - to obesity, type 2 diabetes, high blood pressure, heart disease, arthritis, and various cancers.</p></p> </article></div></div></div><div class="scene"><div class="inner"><div class="img"> <img src="https://www.foodunfolded.com/media/images/banner_upf_cravings_1.webp" alt="2. Hacking our habits"></div><div class="text"> <article><h3>2. Hacking our habits</h3><p><p>Humans are biologically wired to prioritise high-energy foods for survival, a trait that led our ancestors to seek calorie-dense options when food was scarce. Today, the food industry exploits this by skillfully designing UPFs that leverage these instincts. With high levels of sugar, salt, and unhealthy fats, many UPFs provide instant gratification and trigger the brain's reward systems that drive our cravings.</p><p><a href="https://www.foodunfolded.com/article/understanding-our-cravings-ancient-appetites-in-a-modern-world" target="_blank">Learn about the ancient brain behind your cravings</a></p></p> </article></div></div></div><div class="scene"><div class="inner"><div class="img"> <img src="https://www.foodunfolded.com/media/images/Image_6_Is_It_Possible_To_Break_Away_From_Junk_Food__.webp" alt="3. Designed for profit"></div><div class="text"> <article><h3>3. Designed for profit</h3><p><p>UPFs now make up about half the daily caloric intake of the average northern European, with many southern European countries also seeing a rise in consumption. Convenience and cravings aren't the only factors driving this; <a href="https://www.foodunfolded.com/article/food-and-place-does-where-you-live-influence-your-eating-habits" target="_blank">large companies use consumer data</a> to determine what to produce, how to market it, and where it will be most profitable to sell. Next time you shop, look at what's strategically placed by the supermarket checkout (that’s not a coincidence).</p></p> </article></div></div></div><div class="scene"><div class="inner"><div class="img"> <img src="https://www.foodunfolded.com/media/images/Infographic1_healthy_diets_1.webp" alt="4. You can’t eat what you can’t access"></div><div class="text"> <article><h3>4. You can’t eat what you can’t access</h3><p><p>UPFs now dominate the food market, creating vast areas with limited access to cheap, fresh, healthy options. In the UK, around 25% of food outlets are fast food restaurants, rising to 31% in poorer districts. Additionally, healthy foods are expensive; in the UK for instance, fruits and vegetables cost over twice as much per calorie as foods high in fat and sugar.</p><p><a href="https://www.foodunfolded.com/article/why-diet-related-disease-isnt-as-simple-as-unhealthy-choices" target="_blank">Learn why diet related disease isn't as simple as unhealthy choices</a> </p></p> </article></div></div></div></div></div> </section> <style> .scene .text { transition: all 0.5s; } .scene .img { transition: all 0.5s; } .scenes-holder .scenes-copy { display: flex; flex-direction: column; row-gap: 100vh;} .scenes-holder .scenes-copy .scene { height:100vh !important; } .scenes-holder .scenes-copy .scene:first-child { height: 100vh !important; } @media (max-width: 599.5px) { .scenes-holder .scenes-copy .scene { height: 50vh !important; } .scenes-holder .scenes-copy .scene:first-child { height: 50vh !important; } } </style><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><h2>Can governments act to regulate UPF?</h2><p>With more research emerging to support the list of health and issues around UPFs, governments and regulators face increasing pressure to step in and reshape how we interact with these foods. And there are a few ways this can be done to level the playing field between producers and ourselves as consumers.</p><p><a href="https://www.foodunfolded.com/article/is-it-time-for-governments-to-act-on-junk-food">Learn how Governments can protect us from ultra-processed foods and the companies selling them</a>  </p> </article></div></div> <article><div class="green-section"><div class="inner"><div class="normalwidth"><div class="image"><img src="https://www.foodunfolded.com/media/images/landing_page_image_pushing_back_1.webp" alt="Pushing back against UPFs"></div></div></div></div> </article> <article><div class="green-section"><div class="inner"><div class="fullwidth"><div class="image"><img src="https://www.foodunfolded.com/media/images/landing_page_image__jamie_oliver.webp" alt="Jamie Oliver protesting for better school dinners in the UK"></div><div class="inner text"><div class="caption"><p>In 2005, Celebrity Chef Jamie Oliver successfully campaigned for healthier school dinners in the UK, leading to limits on fried foods, with many junk foods and fizzy drinks being banned. Photos via Getty Images.</p></div></div></div></div></div> </article><div class="green-section image-right size-1 no-bottom-padding no-top-padding"><div class="inner on on0"><div class="image"> <img src="https://www.foodunfolded.com/media/images/landing_page_image__Chanowk_Yisrael.webp" alt="Portrait of community farming "></div><div class="text on on1"> <article><h2>How are communities pushing back?</h2><p> On a community level, some aren’t waiting around for regulators to become more involved. People like Chanowk are part of the push back against a food system that increasingly favours the financially fortunate. Void of choices, Chanowk and others like him are taking matters into their own hands - growing affordable fruit and vegetables in backyards or as part of a growing number of community and urban gardens around the world.</p><p><a href="https://www.foodunfolded.com/article/is-it-possible-to-break-away-from-junk-food" target="_blank">Read about Chanowk's journey to break the junk food cycle</a></p> </article></div></div></div><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><h2>What can I do about ultra-processed food?</h2><p>For now, ultra-processed foods are an inescapable part of our global food landscape. That’s not likely to change anytime soon. But there is plenty we can do on an individual, community, and governmental level to keep large food companies accountable and help us regain sovereignty over our food choices. We now understand more about the health and social impacts of UPFs than ever before. And with that knowledge comes an opportunity to reshape our relationship with these foods in the future.</p><p>Curious to learn more about the past, present, and future impacts of UPFs? Dive deeper in this FoodUnfolded special, taking you on a journey from simple breakdowns on the history of food processing, to the chemistry behind your ancient cravings, personal stories on resilience, and global outlooks for the ways UPFs are changing the course of our global food systems.</p> </article></div></div><div class="three-columns-new"><div class="inner grid on"><h2 class="tcn-title"><span>Deep dive</span><svg xmlns="http://www.w3.org/2000/svg" width="293.521" height="241.78" viewBox="0 0 293.521 241.78"><g transform="matrix(-0.927, 0.375, -0.375, -0.927, 292.859, 142.909)"><path d="M370.423,2578.716s-11.98-80.2,75.962-83.947,140.35,26.594,176.3-68.539" transform="translate(-369.874 -2425.14)" fill="none" stroke="#000" stroke-width="2"/><path d="M895.992,2673.619l22.081-4.908,7.349,18.076" transform="translate(-665.287 -2668.711)" fill="none" stroke="#000" stroke-width="2"/></g></svg></h2><div class="swiper-outer"><div class="swiper"><div class="swiper-wrapper"><div class="swiper-slide item"><div class="img"> <a title="What You Need to Know About Ultra-Processed Foods" href="/article/what-you-need-to-know-about-ultra-processed-foods"> <img src="https://www.foodunfolded.com/media/images/_thumb/UPFs_banner.webp" alt="What You Need to Know About Ultra-Processed Foods"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/inside-our-food">Inside Our Food</a></span><h2> <a title="What You Need to Know About Ultra-Processed Foods" href="/article/what-you-need-to-know-about-ultra-processed-foods"> What You Need to Know About Ultra-Processed Foods </a></h2> <span class="wave"> <span class="authors"> Inés Oort Alonso, Gavin Wren </span></span><p>Traditional food processes like cooking, fermenting, and preserving have been a part of our culture…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="When Does Food Processing Go Too Far?" href="/article/when-does-food-processing-go-too-far"> <img src="https://www.foodunfolded.com/media/images/_thumb/ProcessedFood1_Banner_1.webp" alt="When Does Food Processing Go Too Far?"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/inside-our-food">Inside Our Food</a></span><h2> <a title="When Does Food Processing Go Too Far?" href="/article/when-does-food-processing-go-too-far"> When Does Food Processing Go Too Far? </a></h2> <span class="wave"> <span class="authors"> Anne Reshetnyak </span></span><p>For millennia, humans have been processing raw food through grinding, cooking and preserving to…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="Ancient Cravings in a World of New Foods " href="/article/understanding-our-cravings-ancient-appetites-in-a-modern-world"> <img src="https://www.foodunfolded.com/media/images/_thumb/banner_upf_cravings.webp" alt="Ancient Cravings in a World of New Foods "></a></div><div class="txt"> <span class="dot"><a href="/discover/category/inside-our-food">Inside Our Food</a></span><h2> <a title="Ancient Cravings in a World of New Foods " href="/article/understanding-our-cravings-ancient-appetites-in-a-modern-world"> Ancient Cravings in a World of New Foods </a></h2> <span class="wave"> <span class="authors"> Andrei Mihail </span></span><p>Around 97% of us have had some form of food craving in our lifetime. But our cravings are far from…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="Why Ultra-Processed Foods Are So Hard To Resist" href="/article/why-ultra-processed-foods-are-so-hard-to-resist"> <img src="https://www.foodunfolded.com/media/images/_thumb/EN_UPFs-resist_Thumb.webp" alt="Why Ultra-Processed Foods Are So Hard To Resist"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/inside-our-food">Inside Our Food</a></span><h2> <a title="Why Ultra-Processed Foods Are So Hard To Resist" href="/article/why-ultra-processed-foods-are-so-hard-to-resist"> Why Ultra-Processed Foods Are So Hard To Resist </a></h2> <span class="wave"> <span class="authors"> Lauren Lewis </span></span><p>Ultra-processed foods (UPFs) are everywhere—affordable, convenient, and always within arm's reach.…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="Why Diet-Related Disease Isn’t as Simple as “Unhealthy Choices”" href="/article/why-diet-related-disease-isnt-as-simple-as-unhealthy-choices"> <img src="https://www.foodunfolded.com/media/images/_thumb/Banner_healthy_diets.webp" alt="Why Diet-Related Disease Isn’t as Simple as “Unhealthy Choices”"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/inside-our-food">Inside Our Food</a></span><h2> <a title="Why Diet-Related Disease Isn’t as Simple as “Unhealthy Choices”" href="/article/why-diet-related-disease-isnt-as-simple-as-unhealthy-choices"> Why Diet-Related Disease Isn’t as Simple as “Unhealthy Choices” </a></h2> <span class="wave"> <span class="authors"> Dr Caroline Wood </span></span><p>Most of the world’s population now live in countries where overweight and obesity kills more…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="How Junk Food Conquers Every Corner of the World" href="/article/how-junk-food-tries-to-conquer-every-corner-of-the-world"> <img src="https://www.foodunfolded.com/media/images/_thumb/banner_How_Junk_Food_Tries_to_Conquer_Every_Corner_of_the_World_.webp" alt="How Junk Food Conquers Every Corner of the World"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/history-culture">History & Culture</a></span><h2> <a title="How Junk Food Conquers Every Corner of the World" href="/article/how-junk-food-tries-to-conquer-every-corner-of-the-world"> How Junk Food Conquers Every Corner of the World </a></h2> <span class="wave"> <span class="authors"> Inés Oort Alonso </span></span><p>Ultra-processed foods (UPFs) are quickly becoming the backbone of a globalised diet, dominating food…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="Is It Time for Governments to Act on Junk Food?" href="/article/is-it-time-for-governments-to-act-on-junk-food"> <img src="https://www.foodunfolded.com/media/images/_thumb/banner_gov_UFPs.webp" alt="Is It Time for Governments to Act on Junk Food?"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/the-future">The Future</a></span><h2> <a title="Is It Time for Governments to Act on Junk Food?" href="/article/is-it-time-for-governments-to-act-on-junk-food"> Is It Time for Governments to Act on Junk Food? </a></h2> <span class="wave"> <span class="authors"> Silvia Lazzaris </span></span><p>Junk food is everywhere, to the point where its proliferation has become a defining feature of the…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="Breaking The Junk Food Cycle" href="/article/is-it-possible-to-break-away-from-junk-food"> <img src="https://www.foodunfolded.com/media/images/_thumb/Banner_Is_It_Possible_To_Break_Away_From_Junk_Food_.webp" alt="Breaking The Junk Food Cycle"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/human-stories">Human Stories</a></span><h2> <a title="Breaking The Junk Food Cycle" href="/article/is-it-possible-to-break-away-from-junk-food"> Breaking The Junk Food Cycle </a></h2> <span class="wave"> <span class="authors"> Silvia Lazzaris </span></span><p>Imagine if your only food options were crisps, candy, and instant pasta. While that might sound like…</p></div></div><div class="swiper-slide item"><div class="img"> <a title="How Ultra-Processed Foods Affect the Plant-Based Movement" href="/article/how-upfs-affect-the-plant-based-movement"> <img src="https://www.foodunfolded.com/media/images/_thumb/banner_UFP_meat_alts.webp" alt="How Ultra-Processed Foods Affect the Plant-Based Movement"></a></div><div class="txt"> <span class="dot"><a href="/discover/category/earth-first"> Earth First</a></span><h2> <a title="How Ultra-Processed Foods Affect the Plant-Based Movement" href="/article/how-upfs-affect-the-plant-based-movement"> How Ultra-Processed Foods Affect the Plant-Based Movement </a></h2> <span class="wave"> <span class="authors"> Lauren Lewis </span></span><p>Plant-based diets are on the rise and there are more options than ever before. But with many of…</p></div></div></div></div><div class="swiper-button-prev"></div><div class="swiper-button-next"></div></div></div></div><div class="green-just-text-new green-section"><div class="inner grid on in"> <article><p><strong>Editor’s note</strong>: as with all of our work across our channels, everything we publish has been reviewed for factual accuracy. Original sources for any statements, statistics, or figures in this piece can be found within the full versions of the articles listed above.</p> </article></div></div> <section><div class="nwslttr-n-fllw"><div class="inner"><div class="nwslttr"><p>Keep updated with the latest news about your food with our newsletter</p><p><a href="/newsletter" class="button">Subscribe →</a></p></div><div class="fllw"><div class="title-col"><h2>Follow Us</h2><ul class="social"><li><a title="instagram" href="https://www.instagram.com/food.unfolded/" target="_blank"><svg width="24" height="23" viewBox="0 0 24 23" fill="none" xmlns="http://www.w3.org/2000/svg"><path d="M14.9342 5.73993C12.9291 5.73993 10.9043 5.73993 8.89921 5.73993C7.30693 5.73993 6.20609 6.84601 6.20609 8.44587C6.20609 9.45319 6.20609 10.4408 6.20609 11.4481C6.20609 12.4554 6.20609 13.4825 6.20609 14.4898C6.20609 16.0897 7.30693 17.1957 8.89921 17.1957C10.9043 17.1957 12.9291 17.1957 14.9342 17.1957C16.5265 17.1957 17.6273 16.0897 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