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Ultra-Processed Foods --- The List

 Ultra-processed foods (UPFs) are defined by the NOVA food classification system (developed by researchers led by Carlos Monteiro) as industrial formulations made mostly or entirely from substances extracted from foods (like oils, fats, sugars, and starches), plus additives (flavors, colors, emulsifiers, sweeteners, etc.), with little to no intact whole foods.

 

They are Group 4 in the NOVA system and are designed to be hyper-palatable, convenient, and long-lasting. Not every item in these categories is automatically ultra-processed (it depends on the ingredient list and processing), but most commercial products in these groups qualify as UPFs.

 

Here is a list of the main food groups/categories widely recognized as ultra-processed, with common examples:

  • Sugary and sweetened beverages — Soft drinks, sodas, energy drinks, fruit-flavored drinks, and some sweetened juices or sports drinks.

 

  • Packaged snacks (sweet or savory) — Chips, crisps, cookies, biscuits, crackers, pretzels, and other extruded or fried snack foods.

 

  • Breakfast cereals and bars — Sweetened ready-to-eat cereals, granola bars, and cereal-based energy bars.

 

  • Mass-produced baked goods and breads — Industrial sliced bread, buns, pastries, cakes, cake mixes, and mass-produced cookies/biscuits.

 

  • Confectionery and desserts — Candies, chocolates, ice cream, frozen desserts, and sweetened yogurts or puddings.
  • Reconstituted/processed meat and fish products — Sausages, hot dogs, chicken nuggets, fish sticks, ham, burgers, and other deli or reformed meats.

 

  • Ready-to-eat or heat convenience meals — Frozen pizzas, microwave dinners, pre-prepared pasta dishes, pies, instant noodles, and ready soups.

 

  • Spreads, sauces, and condiments — Margarines and spreads with additives, instant sauces, dressings, and some flavored syrups or toppings.

 

  • Flavored or sweetened dairy alternatives — Artificially flavored yogurts, some processed cheeses, and plant-based products with many additives (e.g., certain vegan cheeses or meats).

These groups are consistently identified across public health sources, including the Pan American Health Organization (PAHO), academic reviews, and dietary guidelines that reference NOVA. 

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