Ultra-processed foods, such as certain dried fruits and canned beans, can fit into a balanced diet when approached with context and moderation. This perspective has been echoed by international reporting agencies including AFP.
The idea behind ultra-processed foods emerged in 2009 through the work of Carlos Monteiro, a scientist from the University of São Paulo. His NOVA framework classifies foods not by their nutrient content alone but by the extent and purpose of processing used to create them. The resulting four groups focus on processing levels rather than only fat, salt, sugar, or carbohydrate content.
Within the NOVA system, items like chips, ice cream, and many sugary beverages sit in the ultra-processed category. These products typically rely on little or no whole foods and often contain additives such as colors, flavors, and emulsifiers that are rarely found in a home kitchen. Foods that are minimally processed or unprocessed include plain meats, fruits, vegetables, nuts, and similar staples that maintain more of their original structure and nutrients.
Numerous studies over recent years have linked high intake of ultra-processed foods with greater risks for cardiovascular disease and cancer, along with higher incidence of asthma, depression, and other health concerns. While many of these studies are observational and cannot prove causation, a pivotal randomized controlled trial conducted in the United States in 2019 offered stronger evidence. In this trial, participants consumed either ultra-processed or unprocessed foods for two weeks and then swapped diets for another two weeks. The meal plans were designed to isolate the effects of processing on energy intake and body weight. Those on the ultra-processed plan gained weight on average, while those on the unprocessed plan lost a similar amount, suggesting higher energy intake with processed foods. Researchers proposed that ultra-processed products tend to be highly palatable, a feature created by manufacturers to encourage greater consumption and, in some cases, potential overindulgence.
Yet the boundaries within the NOVA system can be blurry. Some items commonly labeled as healthy, such as certain plant-based milks or even fruit snacks, may fall into different NOVA categories depending on their processing and additives. A 2022 study involved nearly 160 nutritionists who sorted 231 different foods into the four NOVA groups. The exercise produced unanimous results only for a small subset of products, highlighting ongoing ambiguity in classification.
To address practical nutrition, researchers in the United States consulted NOVA experts to design a diet based on a high proportion of calories from ultra-processed foods while aiming for overall health metrics. The resulting plan achieved an 86 out of 100 on a Healthy Eating Index score, incorporating a mix that included fruits and vegetables alongside items like dried berries and canned beans. Even though these foods carried ultra-processed labels due to added preservatives or ingredients, they could still contribute to a balanced dietary pattern when chosen with care and total daily variety in mind.
Experts acknowledge that while the NOVA framework captures many valuable ideas about food processing, it should not redefine all items in a blanket healthy or unhealthy category. Some everyday products, such as gummy candies or raisins, may not fit neatly into a single healthy label, underscoring the need for ongoing research and nuanced interpretation of the classification.
A note from researchers in the field points to the dynamic nature of nutrition science. It remains important for consumers to evaluate foods based on overall dietary patterns, hunger cues, and portion control rather than relying solely on processing labels.
Overall, the discussion around ultra-processed foods emphasizes balance, informed choice, and practical strategies for Canadians and Americans aiming to support long-term health through a varied and mindful diet. The evolving science invites ongoing dialogue about how best to interpret processing, nutrition, and real-world eating habits. Attribution: reports and studies summarized from nutrition science literature and public health sources.