In this blog, we’ll explore why the term ultra-processed foods is more complicated than it appears, how moralising food choices can worsen mental health, and why food flexibility, not food fear, is key to a healthier relationship with eating.
What Are Ultra-Processed Foods (UPFs), Really?
The NOVA classification system defines ultra-processed foods based on the extent of industrial processing they undergo. Experts classify any food with additives like emulsifiers, preservatives, flavour enhancers, or isolated nutrients as a UPF.
This definition groups together a wide array of foods, everything from fortified breakfast cereals to energy drinks. People often treat this huge, diverse category as a single, uniformly harmful group.
Let’s be clear: processing doesn’t automatically mean unhealthy. Many UPFs play an important role in modern nutrition. Fortification is a key public health strategy used to reduce deficiencies, especially for iron, folic acid, and vitamin D.
Correlation Isn’t Causation
Much of the concern about ultra-processed foods comes from studies that show a correlation between high UPF intake and negative health outcomes. But correlation isn’t causation.
People who consume high intakes often coincide with other systemic barriers to health, like lower incomes, limited access to fresh produce, or fewer healthcare resources. In other words, health outcomes linked with UPF consumption often reflect broader inequalities, not just food choices.
It’s not the UPFs themselves causing harm, it’s the context in which they’re consumed.
Not All Ultra-Processed Foods Are the Same
The term “ultra-processed foods” casts a wide net. But we shouldn’t lump everything together.
For example:
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Fortified cereals can support nutrient intake.
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Plant-based spreads like Benecol have evidence-based cholesterol-lowering effects.
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Wholemeal sliced bread may be UPF, but it doesn’t behave like sweets or crisps in the body.
Demonising all UPFs creates confusion, and worse, it can lead people to avoid foods that are actually beneficial. For example, even though things like Benecol are technically “UPF”, we know that butter, which is “less processed”, is not the best option for those with raised LDL.
Is ‘UPF’ just a new way of calling food ‘bad’?
Let’s be honest: for many people, the term ‘ultra-processed’ has become synonymous with bad.
The popularity of UPF avoidance has led brands like Marks & Spencer to release “UPF-free” cereals with short ingredient lists. But to comply with NOVA standards, these cereals often lack vitamin and mineral fortification, a step backwards for public health.
We have research that shows how labelling foods bad, leads to increased mental focus on those foods. This paradox is sometimes called the “forbidden fruit effect”. When we tell ourselves we ‘shouldn’t’ have something, we want it more.
When foods are moralised, people are more likely to adopt an all-or-nothing mindset around eating, which can fuel disordered eating. This makes it harder to build consistent, realistic habits that actually support long-term health.
This black-and-white thinking doesn’t promote long-term health, it undermines it. We see many clients terrified of having any UPF at all, viewing them as poison. Children are impacted by this messaging too.
Ultra-Processed Foods in Eating Disorder Recovery
In eating disorder recovery, ultra-processed foods are often essential. They can be familiar and accesible, less emotionally charged than so-called “clean” foods and easier to prepare when cooking feels overwhelming
Demonising UPFs can increase food anxiety, especially for those in early recovery or dealing with neurodivergent (ND) challenges that make meal preparation more complex.
Healing from an eating disorder requires flexibility, not perfection. Processed foods can provide the consistency and safety people need to nourish their bodies without triggering distress.
Clean Eating ≠ Mental Health
A rigid focus on avoiding UPFs often overlaps with “clean eating” culture, a seemingly healthy approach that can spiral into orthorexia, a form of disordered eating.
We now have research showing that flexibility in food choices supports better mental health outcomes than restrictive eating patterns. A varied diet- including both whole foods and ultra processed foods—can offer the physical nourishment and emotional freedom that sustainable health requires.
Is the UPF Narrative Fuelled by Fear?
There’s also a growing belief that UPFs are engineered to be addictive, in the same way substances like nicotine or alcohol are. that food scientists are deliberately hijacking our brains. But this is not supported by evidence, it’s simply a conspiracy theory.
Yes, some UPFs are designed to be highly palatable, smooth, sweet, fatty, or “melt-in-the-mouth” to light our dopamine reward system, but this doesn’t make them addictive. Wholemeal sliced bread or fortified breakfast cereal may technically be “ultra-processed” under the NOVA classification, but they don’t necessarily light up our reward system in the same way a chocolate bar might.
Reward and pleasure are natural parts of eating. Enjoying food is not a sign of addiction, it’s a sign that your body and brain are working as they should.
Final Thoughts: Let’s Bring Nuance Back to Nutrition
Ultra-processed foods are not the enemy. While some UPFs may contribute to poor health when consumed excessively, others play a vital role in supporting wellbeing, especially for those recovering from eating disorders, from lower socio-economic backgrounds and in general, allowing us to enjoy food.
When we demonise foods, we don’t just change how people eat, we change how they feel about themselves. That emotional toll can be more damaging than the food itself.
It’s time to stop oversimplifying nutrition. Let’s move away from fear-based messaging and toward a more nuanced, compassionate approach to eating, one that prioritises both physical and mental health.
We Are Here to Help
If you or someone you know is struggling to navigate the nutrition landscape and would like some advice, we are here to help. Our team of specialist dietitians focuses on mental health and eating disorders. We aim to support you in becoming your healthiest and best self while helping you achieve your personal goals. You can send us a message here or find out more about our services here.
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Blog written by Han
Han is a mental health digital marketing specialist and advocate. Her passion lies in supporting others with their mental health through science communication and creativity. She has a background in mental health research and digital marketing and is also the host of the eating disorder podcast, Full of Beans.
After struggling in the corporate world, Han chose to go freelance as a mental health digital marketing specialist under her brand, Full of Beans. Her mission is to empower mental health professionals, like Mental Health Dietitians, to share their expertise and connect meaningfully with their audiences.
Han’s ultimate goal is to give a voice to individuals who have faced mental health challenges. She strives to make them feel seen, heard, and hopeful about the future. Whatever you are going through, you are never alone, someone will always listen or share your experience.
