Test Your Knowledge! Processed versus Ultra-Processed Foods...Do you Know the Difference?

We’ve all heard that eating whole foods is the way to go for a healthy diet and we’re warned away from processed foods, but did you know there is a big difference between “processed” foods and “ultra-processed” (also called UPFs) foods?

But why is it important to know the difference? Several studies have shown that eating higher amounts of UPFs leads to higher blood pressure, cardiovascular disease, heart attacks and strokes, and early death.

Let’s start with clarifying some definitions.

First, what is a “whole food”? When a food is consumed as is from nature – such as an apple – it’s defined as a whole food.

However, even something simple like applesauce is technically processed because you’ve changed an apple from its original form by pureeing or blending it. Also, processing is often needed to consume food now or preserve for later. For example, all the following qualify as processing: cooking (ex. hard-boiled eggs), freezing (ex. frozen berries), dehydrating (ex. dried fruit), milling (ex. all-purpose flour) and culturing with bacteria (ex. yogurt).

As for ‘ultra-processed’ foods, there are various ways to define the term. One of the most common systems used to identify a food’s level of processing is the NOVA system. This system outlines how ultra-processed foods are created.

According to NOVA, ultra-processed foods are:

• Made by industrial processes

• Mostly made of ingredients that would only be seen in industrial food processing (such as modified starch or hydrogenated oils) as well as: Sugar, fats and salt in combination and additives like flavorings, colors, emulsifiers, artificial sweeteners, thickeners and gelling agents. 

But how well do you know about processed, and ultra-processed foods?  Let’s find out! (Answers can be found at the bottom of this blog)

QUIZ

Question 1: What makes a food ultra-processed?

• If it's made mostly from ingredients that you won't find in your kitchen

• If it's made by sophisticated manufacturing techniques involving expensive machinery

• If it includes additives like colors, flavors and preservatives

• All of the above

Question 2: Which one of these foods is ultra-processed? 

• Beer

• Sliced Bread

• Butter

• Tinned vegetables

Question 3: What amount of our daily calories come from consuming ultra-processed food and drinks on average?

• Around half

• Nearly one third

• A quarter

Question 4: How can you tell if a food is ultra-processed before you buy it?

• Ask of a member of staff in the supermarket

• Check the ingredients

• Check the nutrition label

Question 5: How can you eat less processed and ultra-processed food?

• Plan your supermarket shop

• Prepare your own meals

• Cook from scratch

• All of the above

Question 6: Which of the following foods are ultra-processed? Check all that apply.

• Brie cheese

• Canned tuna

• Frozen chicken nuggets

• Protein bars

• Sliced bologna

Question 7: Can peanut butter be... Check all that apply.

• Minimally processed

• Processed

• Ultra-processed

• None of the above

Question 8: Which bread ingredients would put a loaf into ultra-processed territory? Check all that apply.

• Enriched wheat flour

• Sodium stearoyl-2-lactylate

• Yeast

• Vegetable monoglycerides

Question 9: Plant milk versus dairy milk: Which one is ultra-processed? Select one.

• Plant

• Dairy

• Neither

• It depends

Question 10: True or false: Imitation meat products are ultra-processed.

• True

• False

Question 11: Which of the following best describes ultra-processed food?

• Low sugar, low fat, low protein

• High fat, refined sugars, high fiber

• High protein, low fats, high fiber

• High fat, high refined sugar, low fiber

Question 12: What is a common ingredient in ultra-processed foods that has a negative effect on your health?

• Whole oats

• Natural honey

• Trans fats

• Fresh herbs

Let’s see how you did!

Answers:

Question 1: What makes a food ultra-processed?

All of the above.

As we mentioned before, the usual classification system for deciding whether foods are processed or ultra-processed is called NOVA. It defines foods according to the processes and ingredients used to make them. 

According to NOVA, ultra-processed foods are:

• Made by industrial processes

• Mostly made of ingredients that would only be seen in industrial food processing (such as modified starch or hydrogenated oils) as well as: sugar, fats and salt in combination and additives like flavorings, colors, emulsifiers, artificial sweeteners, thickeners and gelling agents. 

• They are also often very appealing to us as consumers due to their taste and texture as well as the packaging they come in. 

Question 2: Which of these foods is ultra-processed? 

Sliced bread.

Mass-produced bread is classed as ultra-processed because it’s made by a series of industrial processes and includes additives like emulsifiers and preservatives in addition to the ingredients you might expect to find in a loaf.

Question 3: What amount of our daily calories come from consuming ultra-processed food and drinks on average?

Half.

Ultra-processed foods already make up more than half of the total dietary energy consumed in high-income countries such as the USA, Canada, and the UK.

Question 4: How can you tell if a food is ultra-processed?

Check the ingredients.

The easiest way of finding out if a food is processed or ultra-processed is by checking the list of ingredients on the back of the packaging. Look for ingredients you wouldn’t usually find in your kitchen like: modified starch, hydrogenated oils, flavors, colors, sweeteners, emulsifiers and thickeners. Also, a long ingredient list could also be a sign. 

Question 5: How can you eat less processed and ultra-processed food?

All of the above.

All three options are a good way to cut down on ultra-processed foods. 

Before you go shopping, make a list and of what you need and don’t stray from it. It's tempting to grab an unhealthy ultra-processed food if you don't have a plan or turn down the wrong aisle. Online shopping can also help you stick to what you need if it’s an option. 

Also, try swapping sugary, processed snacks out with healthier options such as plain, homemade popcorn, fresh or dried fruit or vegetable sticks, or unsalted nuts. For your evening meal, use fresh or frozen vegetables, meat and vegetarian alternatives like beans and lentils.

Question 6: Which of the following foods are ultra-processed?

Frozen chicken nuggets, protein bars and sliced bologna are ultra-processed foods.

This was a pretty easy question but protein bars sometimes surprises people. Don’t be surprised...read the ingredients!

Question 7: Peanut butter can be:

• Minimally processed

• Processed

• Ultra-processed

Peanut butter can fall into any of the categories depending on what's in it. If it's simply ground peanuts, it's considered minimally processed. Ground peanuts with salt or sugar (or both) is a processed food. Adding hydrogenated oil or emulsifiers, like mono and diglycerides, makes it a UPF.

Question 8: Which bread ingredients would put a loaf into ultra-processed territory?

• Enriched wheat flour

• Sodium stearoyl-2-lactylate

• Vegetable monoglycerides

Bread that contains emulsifiers, stabilizers or cosmetic additives (to maintain the appearance of the food) are UPFs. However, if the loaf you’re choosing is made only from recognizable ingredients — wheat flour (not enriched), water, salt and yeast — then it’s not considered ultra-processed. Another easy way to know if a bread is ultra-processed.... see how long it stays fresh!  Bread made with minimal ingredients with no additives or stabilizers will go moldy rather quickly.

Question 9: Plant milk versus dairy milk: Which one is ultra-processed?

It depends.

Pasteurizing dairy milk does not turn it into a UPF, and neither does merely pressing a plant-based ingredient (such as almonds) into milk. But dairy milk that’s been flavored with artificial chocolate or strawberry flavors is a UPF. Many plant milks also contain emulsifiers or artificial sweeteners that push them into the ultra-processed category.

Question 10: True or false: Imitation meat products are ultra-processed.

True.

Something like an Impossible Burger or a plant-based hot dog is highly processed and contains a variety of additives. It’s definitely healthier to choose an unprocessed soy product, tofu or beans as a plant-based protein instead.

Question 11: Which of the following best describes ultra-processed food?

High fat, high refined sugar, low fiber

UPFs contain artificial substances such as colorings, flavorings, emulsifiers, and preservatives. Formulated foods are indicators of poor food quality, containing high amounts added sugars, fats, and low levels of fiber.

Question 12: What is a common ingredient in ultra-processed foods that has negative effect on health?

Trans fats.

Trans fats are harmful because they raise low density lipoproteins (LDL) or bad cholesterol levels and increase the risk of heart disease. Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat.

Conclusion:

In a world where we struggle to eat right but are so often bombarded by processed and ultra-processed foods, let’s educate ourselves to make the best choices for ourselves and our loved ones.

Want to learn even more about nutrition? Check out our other blogs!

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Timeless Youth Empowerment™, led by Dr. Faruqi, supports women over 40 and 50 to take control of their health, vitality, and aging journey. We provide education in hormonal balance, anti-aging strategies, and symptom relief for menopause and midlife changes. We address symptoms like fatigue, weight gain, and sleep issues, helping women regain energy, confidence, and a youthful glow by guiding women through midlife transitions with natural and medical solutions backed by science.

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Disclaimer: The content in this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.