Ultra-processed foods: how to recognise them and read labels

Colourful breakfast cereals, filled biscuits, instant noodles and fizzy drinks have something in common: they are ultra-processed foods, designed to be convenient, cheap and very tasty. The problem is that, eaten frequently, they tend to replace more nutritious foods and bring an excess of sugar, salt and fat. Knowing how to identify them and reading the label carefully is the most useful tool for choosing better, especially when shopping for children.

What exactly is an ultra-processed food

Almost all foods undergo some kind of processing. The NOVA classification, widely used in nutrition, distinguishes four groups:

• Unprocessed or minimally processed foods: fruit, vegetables, eggs, milk, fresh meat and fish, dried pulses, rice, oat flakes.
• Culinary ingredients: olive oil, butter, sugar, salt, used for cooking.
• Processed foods: simple products with few added ingredients, such as traditional bread, cheese, tinned tuna or chickpeas.
• Ultra-processed foods: industrial formulations with many ingredients, including substances rarely used in a home kitchen, such as glucose-fructose syrup, protein isolates, hydrogenated oils, flavourings, colourings, emulsifiers and flavour enhancers.

A good practical indicator: if the ingredients list is long and includes names you do not recognise as food, you are probably looking at an ultra-processed product.

How to read the ingredients list

In the European Union, ingredients must be listed in descending order of weight. This allows some quick conclusions:

• If sugar appears among the first three ingredients, it is one of the main components of the product.
• Sugar often appears under other names: glucose syrup, dextrose, fructose, maltodextrin, sucrose, honey, fruit juice concentrate. Several of these names in the same list add up to a significant amount.
• “Partially hydrogenated vegetable oil” indicates the presence of trans fats, which are best avoided.
• In a “wholegrain” product, the wholegrain cereal should appear at the start of the list and, ideally, with its percentage stated.

How to interpret the nutrition table

The nutrition declaration gives values per 100 g or 100 ml, which makes it possible to compare different products. As a reference, the criteria used in the “traffic light” labelling system consider:

• Sugars: high above 22.5 g per 100 g; low up to 5 g.
• Total fat: high above 17.5 g per 100 g; low up to 3 g.
• Saturated fat: high above 5 g per 100 g; low up to 1.5 g.
• Salt: high above 1.5 g per 100 g; low up to 0.3 g.

Many breakfast cereals aimed at children exceed 20 g of sugar per 100 g, which is about 5 to 6 g in a 30 g bowl, before any milk is added. It is also worth checking the suggested serving: it is often much smaller than what is actually eaten.

Some products also carry simplified rating systems on the front of the pack, such as Nutri-Score, with letters from A to E. They are useful for comparing products in the same category, but do not replace reading the ingredients list.

Beware of advertising and claims

Phrases such as “high in fibre”, “source of vitamins”, “with whole grains” or “natural” catch the eye, but they do not make the product healthy overall. A sugary cereal can be fortified with vitamins and still be one-third sugar by weight. Cartoon characters and bright colours on packaging are designed to attract children, not to inform parents.

Some practical strategies for everyday life:

• Do most of your shopping in the fresh food aisles: fruit, vegetables, fish, meat, eggs and pulses.
• Replace sugary cereals with oat flakes topped with fresh fruit and nuts, or mixed-grain bread with cheese or good-quality ham.
• Swap fizzy drinks and juices for water, water flavoured with lemon or mint, or whole fruit.
• Keep quick alternatives to instant noodles at home, such as plain pasta with sautéed vegetables and an egg, ready in 15 minutes.
• Do not ban them completely: an occasional ultra-processed product is not a problem; what matters is how often.

In summary

Ultra-processed foods are convenient and appealing, but eaten regularly they bring excess sugar, salt and fat and crowd out more nutritious foods. Reading the ingredients list, comparing the nutrition table per 100 g and being sceptical of front-of-pack claims are simple habits that help the whole family make more informed choices. This article is for information only and does not replace advice from a dietitian or other health professional.