Ultra-Processed Foods and Their Effects : Prevention Starts with Informed Consumers – InfoCons Consumer Protection

Ultra-Processed Foods and Their Effects : Prevention Starts with Informed Consumers – InfoCons Consumer Protection

Modern diets have undergone significant changes over recent decades, as people have increasingly turned to industrially processed foods. Among these, ultra-processed foods occupy a distinct place, having become ubiquitous in supermarkets and everyday menus.

From carbonated beverages and sweet snacks to processed meats, ready-made sauces, or breakfast cereals, these products offer convenience but at the same time raise serious questions about their impact on health. Numerous studies have shown that a high consumption of ultra-processed foods may be associated with increased risks of chronic diseases; however, the debate remains complex, especially since this category of products is extremely diverse.

It is therefore important to understand what ultra-processed foods are, what effects they may have on health, what examples we commonly encounter in daily life, and how they should be approached responsibly.

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What Are Ultra-Processed Foods? – Stay Informed with InfoCons Consumer Protection!

Ultra-processed foods are products that undergo numerous industrial processing stages and contain ingredients rarely found in a typical household kitchen. Additives such as preservatives, emulsifiers, flavor enhancers, colorants, or stabilizers are used to extend shelf life, modify texture, or intensify flavor.

Technological processes such as extrusion, hydrolysis, or pre-frying are characteristic of these products and cannot be replicated at home. In general, they tend to have an unbalanced nutritional profile: low in fiber, protein, and vitamins, but high in sugar, salt, and fats.

However, this category is very broad and includes both clearly unhealthy foods, such as packaged sweets or carbonated drinks, and seemingly harmless products, such as flavored yogurts or sliced supermarket bread. This diversity makes it difficult to draw a clear line between what should be completely excluded from the diet and what can be consumed in moderation.

The Risks of High Consumption of Ultra-Processed Foods – Stay Informed with InfoCons Consumer Protection!

A recent report published in the British Medical Journal reviewed 45 meta-analyses and highlighted consistent links between high consumption of ultra-processed foods and the development of diseases such as cancer, type 2 diabetes, cardiovascular diseases, or mental health disorders.

An association with higher risks of premature mortality was also observed. However, specialists emphasize that these studies highlight correlations, not direct causation. It is not yet entirely clear whether the negative effects are due to the high content of sugar, fats, and salt, or whether certain additives play a decisive role.

Some hypotheses suggest that emulsifiers and preservatives may affect gut microbiota, while others indicate that high caloric density and palatability lead to excessive consumption.

What is certain is that there are reasons for concern and that further research is needed. At the same time, not all ultra-processed foods should be viewed with the same level of suspicion, which means the debate is far from reaching a definitive conclusion.

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Concrete Examples of Ultra-Processed Foods – Stay Informed with InfoCons Consumer Protection!

In everyday life, many frequently consumed foods fall into this category. Cakes, biscuits, and pastry products often include raising agents, colorants, and artificial flavorings. Carbonated beverages contain sweeteners, acidifiers, and colorants, making them one of the main sources of added sugar.

Industrially produced chocolate and candies often contain vegetable fats such as palm oil, along with emulsifiers. Ice cream, although popular, is often rich in stabilizers and artificial flavors. Surprisingly, even products perceived as healthy, such as processed cheese, fruit yogurts, or commercial bread, may be classified as ultra-processed due to the additives used.

Even breakfast foods such as sweet cereals or energy bars frequently fall into this category. These examples show that ultra-processing is not limited to “fast food” but is present in many widely consumed products.

Specific Cases: Cheese, Pasta, Cereals, and Other Popular Foods – Stay Informed with InfoCons Consumer Protection!

Not all products on supermarket shelves are ultra-processed; the differences depend on the added ingredients. Traditionally aged cheese, such as cheddar, is considered minimally processed, whereas sliced or spreadable versions fall into the ultra-processed category.

Simple pasta made from durum wheat or lentils is considered minimally processed, but varieties filled with meat or cheese include additives and preservatives. Weetabix, for example, is considered ultra-processed due to malted barley extract, even though it has a beneficial nutritional profile rich in fiber. Plain porridge made from oat flakes is a healthy food, but instant flavored versions with added sugar fall into the ultra-processed category.

These examples show that the same food category can include healthier or less healthy options, and labels must be read carefully.

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Ultra-Processed Foods That May Play a Positive Role – Stay Informed with InfoCons Consumer Protection!

It is important to note that some ultra-processed foods should not be completely excluded from the diet. Wholemeal bread from supermarkets, although it contains additives, provides important fiber and vitamins. Simple breakfast cereals such as bran or whole wheat flakes are a good source of fiber and minerals. Natural yogurt, even if it sometimes includes thickening agents, remains a valuable source of calcium and probiotics.

Canned beans, although they may include modified starch, provide plant-based protein and fiber at an affordable price. Even breaded fish or pasta sauces can be included in a balanced diet if versions with fewer additives are chosen and complemented with fresh ingredients.

The central idea is that not all ultra-processed foods are unhealthy and that, through informed choices, they can contribute to a balanced diet.

How Ultra-Processed Foods Should Be Approached – Stay Informed with InfoCons Consumer Protection!

Nutrition specialists emphasize that no single food determines health on its own. What matters is the overall quality of the diet and the balance between consumed foods. Limiting products high in sugar, saturated fats, and salt remains an essential recommendation. At the same time, it is important to acknowledge the role the food industry plays in shaping consumption habits.

Ultra-processed foods are often heavily marketed and easily accessible, which leads to excessive consumption. In this context, governments and companies have a responsibility to regulate marketing and to develop healthier products.

From October 2025, for example, a ban will come into force in the United Kingdom on advertising foods high in fat, sugar, and salt before 9:00 p.m., both on television and online. At an individual level, each person can contribute by carefully reading labels and prioritizing foods that are as close as possible to their natural form.

The debate surrounding ultra-processed foods is complex and cannot be reduced to simplistic labels such as “good” or “bad.”

Scientific evidence suggests the existence of real health risks, but also the possibility that some ultra-processed products may offer benefits. The truth most likely lies somewhere in between: moderation and dietary diversity are key.

A balanced diet, based on fresh foods cooked at home whenever possible, but which also includes certain carefully selected ultra-processed products, can meet both health needs and the convenience demands of modern life.