Understanding the Difference: Food Processing vs Ultra Processed Food (UPF)

As our world constantly changes, so too does our use of language, hence the importance of clarifying what ‘processed food’ actually means.  The Cambridge dictionary states that "processing is the series

of actions that are taken to change raw materials during the production of goods". When it comes to processing food, typically it is about steps to change a raw material or fresh product into a semi-finished/altered food ingredient or a finished product – from a minimal amount of processing to a greater amount of processing.  Both domestically and commercially humans need to process food every day and it has been done for thousands/millions of years via stone tools, fire, preservation with heat, fermenting, washing, chopping, pureeing, drying, freezing.  

One food study (Sadler) has identified four ways to classify processed food:

1, the extent of change from its natural state;

2, how it is changed via additional ingredients or properties of adaptation;

3, where and by whom it is changed;

4, why it has been changed.

Food processing is required to reduce health problems arising from food or water-borne illness via bacteria, viruses, mycotoxins and parasites.  There are many stages between the farm and the table where food can be contaminated which can cause infection and disease; this is why food safety laws exist to protect the wider population through the Food Act (1984), the Food Standards Code, and Hazard Analysis and Critical Control Points (HACCP) to protect the consumer at each stage of production, transport, storage and marketing.  Technologies are also improving with the increased demands for food processing, and these assist in reducing contaminants in our food.  Whether with modern technologies or traditionally, some nutrients may be lost, however some are enhanced or improved.  For example, fermentation alters but improves nutritional quality of foods through increasing nutrients and beneficial bacteria, and some of the emerging processing technologies (such as high pressure processing, ultrasonic technology) aim to preserve nutritional quality without adding chemicals.  

Other traditional or ancient processing techniques that improve our food include: germinating or sprouting which release bound nutrients and increase their digestibility; malting improves antioxidant availability; spicing not only improves flavour but extends shelf life by inhibiting micro-organisms and oxidation; roasting results in flavour and aromatic retention;  and stone milling improves the antioxidant potential of flour and increases availability of proteins and minerals.

The term “Ultra-processed food” (UPF) has been coined by the NOVA system of food classification. 

UPF is described as cheap industrial sources of fat, refined starches, sugars, additives, emulsifiers and salt, which lack quality protein, fibre and micronutrients.  UPF may also contain toxic compounds formed during the industrial processing as well as substances from the packaging which is designed for branding and aggressive marketing purposes. Evidence suggests UPF has increased non-communicable diseases (NCDs) such as cardiovascular diseases, type 2 diabetes and some cancers – especially in Western countries -  and this has brought about many studies to qualify poor health as a result of UPF.  However the term UPF has raised concerns in the food industry that it paints all processed food with the same brush.  While the world has been consuming increasing amounts of UPF, it has also had an increase in pesticides, genetically modified organisms (GMOs), a decrease in individual/home food safety preparation knowledge, and there are many more areas in the food chain with potential negative effects. There is further consideration that it may not be simply the UPF itself, but the volume of consumption level due to large portion sizes and persuasive marketing campaigns.

The four points of food processing made by the Sadler study can assist us in being mindful when we are shopping. If buying something in a packet - in particular a very well branded one - ask 'do I know what all of these things are in the ingredient list?', or, 'how far changed is this from its original ingredients?'. If you're unsure of your answer, then its likely to be an UPF. Another consideration is 'how many items in the ingredient list have a number attached to them?', if its more than one, I personally would steer clear, as many additives and preservatives with such numbers have a negative affect on the health of our microbiome and the structural integrity of our intestines. Over the years many additives and preservatives have snuck into many common foods we consume: bread, pasta, cereal, muesli bars - its a minefield I'm afraid.  

So what can we do about consuming less UPF, especially if we are time poor? Find a local baker that produces a sour dough - it might cost a little more, but you could find with sour dough you don't need to eat as many slices. Go for a pasta that is more wholegrain. Try a cereal that contains more whole grains - oats, nuts and seeds. Or, better yet, take one day on a weekend per month to start making your own items from scratch. Make your kitchen your food processing haven to improve your nutrient intake and save some money at the same time.

If you just have to buy that convenient UPF, then attempt as many positive meals as you can to make up for this indulgence that's not so great! Try the 80/20 rule - stick to 80% nutritious whole food meals and don't be too hard on yourself - because our self-love plays into our eating habits too.

Would you like assistance with your diet? I'm here to help your food be your medicine. In a non-judgemental environment, we can make meal plans and choose recipes and methods that suit your lifestyle and tastes. Take the first step by booking in today.

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Try the 80/20 rule in your diet: 80% whole nutritious food and a maximum of 20% packaged food.

References:

Cambridge University Press & Assessment. (2024). PROCESSING | English meaning—Cambridge Dictionary. Cambridge Dictionary. https://dictionary.cambridge.org/dictionary/english/processing

Capozzi, F., Magkos, F., Fava, F., Milani, G. P., Agostoni, C., Astrup, A., & Saguy, I. S. (2021). A Multidisciplinary Perspective of Ultra-Processed Foods and Associated Food Processing Technologies: A View of the Sustainable Road Ahead. Nutrients, 13(11), 3948. https://doi.org/10.3390/nu13113948

Chen, X., Zhang, Z., Yang, H., Qiu, P., Wang, H., Wang, F., Zhao, Q., Fang, J., & Nie, J. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00604-1

Food Act 1984, 10082/1984, State Government of Victoria, 117 (2024). https://www.legislation.vic.gov.au/in-force/acts/food-act-1984/117

FSANZ. (2024, April 18). Food Standards Code legislation | Food Standards Australia New Zealand. Food Standards Australia and New Zealand. https://www.foodstandards.gov.au/food-standards-code/legislation

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Harasym, J., Kaim, U., Bogacz-Radomska, L., & Oledzki, R. (2020). Development of functional foods by traditional food processes. In Sustainability of the food system. Elsevier Inc. https://doi.org/10.1016/B978-0-12-818293-2.00007-0

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Mills, S., Wolfson, J. A., Wrieden, W. L., Brown, H., White, M., & Adams, J. (2020). Perceptions of ‘Home Cooking’:A Qualitative Analysis from the United Kingdom and United States. Nutrients, 12(198), 12 (1). ISSN 2072-6643. https://doi.org/10.3390/nu12010198

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