Ultra-processed foods have become a significant part of the modern diet. These foods, characterized by long shelf life, attractive packaging, and low cost, are produced through various industrial processes. Although they are accessible and extremely tasty, experts in the field warn us that their consumption is often linked to numerous health problems.
Designed for quick preparation or consumption, ultra-processed foods are often marketed as time-saving foods, as they include ready-to-eat meals, snacks, and drinks that require minimal cooking time or are already cooked.
What are Ultra-processed foods?
Ultra-processed foods are a category of food products created through industrial processes. Raw ingredients are transformed into ready-to-eat or ready-to-heat foods. Unlike minimally processed foods (e.g., washed and packaged vegetables) or even processed culinary ingredients (e.g., flour, sugar), ultra-processed foods contain ingredients and additives that are not typically used or, at the very least, not in such large quantities. Ingredients synthesized in laboratories, such as artificial sweeteners, colorants, and flavorings, are often used in ultra-processed foods.
These foods contain numerous additives to enhance flavor, texture, color, and shelf life. Commonly used additives include emulsifiers, preservatives, stabilizers, and anti-caking agents.
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We invited Dr. Florin Grama, PhD Associate Professor and the first Romanian certified by the European Board of Colorectal Surgery and Proctology, to discuss the topic of ultra-processed foods, a subject that raises many questions for which we seek answers from accredited medical professionals.
- Does “ultra-processed” always mean unhealthy, even for canned vegetables or frozen products?
Dr. Florin Grama: “Ultra-processed foods include a wide range of products, from packaged snacks to ready-to-eat or ready-to-cook meals. Most contain high amounts of additives, colorants, preservatives, sugar, oils, salt, and unhealthy fats, which are harmful to the body. These are the types of foods we typically advise patients to avoid. However, some foods’ classification as minimally processed, processed, or ultra-processed is debatable. For instance, frozen vegetables or pasteurized milk, which undergo minimal processing and do not contain harmful additives, may be considered healthier.”
- What are the health risks for people who consume ultra-processedfoods?
Dr. Florin Grama: “From my specialty’s perspective, many studies associate ultra-processed food consumption with an increased risk of digestive cancers, especially colon and rectal cancer. This is due to the low content of protective nutrients, such as fiber, vitamin D, and calcium, and high levels of sugar, oils, and fats, which are clear risk factors. These foods also negatively impact the gut microbiome, promoting inflammation and contributing to obesity. Additionally, the additives in ultra-processed foods may alter the gut microbiome and exaggerate inflammatory responses, stimulating carcinogenesis. Certain carcinogens are even linked to cooking methods, such as high temperatures, frying, or smoking, and packaging processes.”
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- What are the biggest label pitfalls in ultra-processedfoods, such as “clean label” or “no added sugar”?
Dr. Florin Grama: “Labels can be misleading, using terms like ‘clean label’ or ‘no added sugar’ to suggest that a product is healthy. For example, a product marketed as ‘no added sugar’ may still contain artificial sweeteners, which are not necessarily healthy. Other pitfalls include long lists of artificial ingredients and additives or hidden ingredients under technical names. It would be simpler and more practical for consumers to look for products with simple, natural ingredients.”
- Should the legislation be improved to better inform consumers about ultra-processedfoods? If yes, how?
Dr. Florin Grama: “Labels should be clearer and specify both the content and preparation methods in a way that is easy to understand. Warnings for products with high levels of unhealthy ingredients are extremely helpful, and certain harmful additives should be banned. Additionally, public education campaigns could raise awareness. Some foods require processing for safety reasons, like milk pasteurization, which eliminates harmful bacteria.”
- Are ultra-processedfoods high in salt and sugar appealing to the brain? Can we talk about addiction?
Dr. Florin Grama: “Yes, salt and sugar can stimulate the brain’s pleasure centers, creating a reward effect that can lead to excessive consumption and addiction. Research suggests that these ingredients activate the same neural pathways as other addictive substances, making it difficult to stop consuming them. This is why ultra-processed foods are so appealing, leading to long-term unhealthy consumption.”
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- Given that they are convenient, tasty, and cheap, is it easy to overconsume ultra-processedfoods without realizing it? What does excess mean?
Dr. Florin Grama: “Unfortunately, ultra-processed foods are accessible, attractive, and cheap, making it easy to overconsume them. Excess can mean regularly consuming foods high in additives, sugar, salt, and fats without balancing with essential nutrients (fiber, vitamins, minerals). Most of the excess calories in diets come from these foods, which are directly linked to obesity. Many people lack the time or budget to consume simple, clean, unprocessed foods, so their diet is based on these accessible but harmful products.”
- What is the impact on children’s health if ultra-processedfoods are part of their diet from a young age?
Dr. Florin Grama: “The consumption of ultra-processed foods from a young age can have long-term negative effects on children’s health. Childhood obesity is becoming a reality in medical practice, and nutritional and endocrine disorders are evident, along with an increased risk of chronic diseases in the future. Unhealthy eating habits may also develop, persisting throughout life. More concerning is the possible link to the development of digestive cancers in their future.”
- What is the impact on elderly health when their diet includes ultra-processedfoods?
Dr. Florin Grama: “A diet centered around ultra-processed products leaves no room for healthy, fiber-rich nutrients (fruits, vegetables) or essential vitamins and minerals. Beyond cancer risk, this type of diet triggers or worsens chronic conditions in the elderly, such as diabetes and cardiovascular diseases. It can also lead to nutritional deficiencies, a weakened immune system, and a lower overall quality of life.”
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- How does the long-term consumption of ultra-processedfoods with high salt, sugar, and saturated fat content affect health?
Dr. Florin Grama: “It’s challenging to directly link an individual ultra-processed product to a specific cancer type. However, studies show a weak direct connection between ultra-processed food consumption and carcinogenesis, and the statistical evidence is insufficient to draw strong conclusions. On the other hand, foods high in salt, sugar, or saturated fats are associated with obesity, which is a proven risk factor for at least 10 types of cancers.”
- Which categories of ultra-processedfoods have the most significant health impact?
Dr. Florin Grama: “Ultra-processed foods that contain excessive sugar, salt, and saturated fats, such as carbonated drinks, concentrated sweets, smoked or fried foods, processed meats, fast food, and instant soups, are the most harmful. It would be helpful to more clearly define and limit harmful ultra-processed foods.”
- How can we change unhealthy eating habits to incorporate more beneficial foods for health and quality of life?
Dr. Florin Grama: “Changing eating habits requires education, planning, and determination. Start by including more fruits, vegetables, whole grains, and healthy proteins in your diet. Read labels and avoid products with unhealthy ingredients. Cooking at home more often and planning meals can help avoid unhealthy options. Involving family and friends in adopting healthy habits provides additional support and motivation.”
Read also : Pay attention to Alerts for food products with the European InfoCons App !
InfoCons, through the European InfoCons App can help monitor the amount of processed foods in your diet.
Read the label carefully: this helps you identify and avoid foods with excessive additives , salt, sugar, or saturated fats. Choose products with minimal ingredients.
The European InfoCons App provides you with the number of additives , ingredients, and quantities of salt and sugar , directly on your mobile phone . This information is essential for consumers , helping them make informed choices regarding products .
Article written by Cosmina Nițu
Master’s degree in nutrition and diversification consultant
Translated from Romanian by Andra Nițu
Master’s degree in communication sciences
InfoCons – European Organization for Consumer Protection and Promotion of Programs and Strategies , a full member of the World Organization Consumers International, founding member of the Federation of Consumer Associations, and member of ANEC .