The U.S. Department of Health and Human Services and the Department of Agriculture recently announced nutritional guidelines recommending the restriction of ultra-processed foods (UPF) and the consumption of real food.
The U.S. administration clearly stated in the 2025-2030 edition of the 'Dietary Guidelines for Americans,' which is revised every five years, that 'ultra-processed foods are not good for health, so reduce them.' On January 7, Secretary of Health and Human Services Robert F. Kennedy Jr. announced this alongside Secretary of Agriculture Brooke Rollins, placing the 'return to real food' that he has long advocated at the core of policy.
Ultra-Processed Foods Affecting Chronic Diseases and Mental Health
This guideline signifies that the restriction of ultra-processed food consumption, which has been left to individual choice, is now formally documented and recommended at the national level. This policy is expected to become a key part of U.S. health policy alongside Secretary Kennedy's 'Make America Healthy Again' (MAHA) campaign. This is why it is anticipated that a 'movement to reduce ultra-processed foods' will take place in the U.S.
In a situation where a significant number of foods we consume are processed foods, what exactly can be called ultra-processed foods? The general definition refers to 'foods that are excessively processed to the point where the original characteristics and qualities of the ingredients are hard to find, and industrially made with additives such as preservatives, colorants, emulsifiers, food colorings, flavorings, and artificial sweeteners.' When natural nutrients are destroyed during processing, artificial nutrients are sometimes added.
The additives used here are mostly types that are only found in the food industry and are hard to find in a typical household kitchen. Due to excessive processing and additives, numerous studies have shown that ultra-processed foods increase the risk of physical diseases such as diabetes, cardiovascular diseases, overweight, and obesity, as well as mental health issues like depression.
How to Distinguish and Identify Ultra-Processed Foods = Tips for Choosing Healthier Foods
This is why U.S. health and agricultural authorities recommend minimizing the intake of ultra-processed foods and consuming minimally processed natural foods (whole foods). The problem is that it is not easy for the general public to determine which foods are ultra-processed because they are not labeled as such. In fact, there are cases where they are exaggeratedly promoted as general processed foods or even natural foods through advertisements, leading to increased confusion.
Knowing how to distinguish and identify ultra-processed foods becomes a guideline for choosing healthier foods. So, what exactly are ultra-processed foods? Typically, packaged foods that are highly processed, excessively sweetened, and high in sodium, such as instant foods, frozen pizzas, snacks, and soft drinks, can be considered as such. However, the criteria are vague, and the boundary with general processed foods is particularly unclear, which can confuse consumers and make it difficult for them to make choices. Even if they want to reduce their intake of ultra-processed foods in response to the guidelines, it is not easy to determine which products fall into that category.
NPR Introduces the 10 to 1 Test to Identify Ultra-Processed Foods by Reading Nutrition Labels
NPR, the U.S. public radio, recently introduced tips for identifying ultra-processed foods. First, there are two common methods to check if carbohydrate-containing foods are ultra-processed: the '10 to 1 Test' and the 'Water Test.'
The 10 to 1 Test is simple. It is a method to check if a processed food is ultra-processed by looking at its nutrition label. The criterion is whether the fiber content is less than 10% of the total carbohydrate amount indicated. For example, if a food contains a total of 30g of carbohydrates and less than 3g of fiber, it can be considered ultra-processed. If it has 3g or more, it is classified as a general processed food, according to NPR.
If a food is filled with refined flour and sugar, it falls under the category of ultra-processed foods that have nutritional balance issues. Even if some refined starch is present, if it is balanced with healthy ingredients that have a low processing ratio, such as whole grains, wheat bran, and seeds, it is not considered ultra-processed. This is because a higher proportion of low-processed ingredients like whole grains, wheat bran, and seeds helps maintain the fiber ratio.
Soaking Ultra-Processed Foods in Water for 3-4 Hours Will Cause Them to Dissolve or Break Apart
Another method for identifying ultra-processed foods is the Water Test. This is a simple method of soaking carbohydrate-containing processed foods like bread, crackers, pretzels, and cereals in water for 3-4 hours. If the carbohydrates do not dissolve in water after this process, it can be considered a minimally processed food.
This is because minimally processed grain products retain the cell walls of the raw materials, preventing carbohydrates from dissolving in water. The cell walls act as a protective barrier surrounding the chain structure of carbohydrate molecules. Examples of minimally processed grain products include whole wheat bread and steel-cut oats. Steel-cut oats are made by cutting whole oats into 2-3 pieces using steel blades, so the cell membranes and dietary fibers of the grain ingredients are mostly intact.
On the other hand, if the food dissolves or breaks apart after being soaked, it can be considered ultra-processed. This indicates that excessive processing has occurred to the point where the protective barrier surrounding the carbohydrate molecules has disappeared.
MD Anderson Cancer Center in the U.S. Provides Information on Ultra-Processed Foods
The MD Anderson Cancer Center at the University of Texas in Houston, a well-known hospital in the U.S., offers useful information related to ultra-processed foods in its health education section titled 'MD Anderson's Definition and Response to Ultra-Processed Foods.' This content is written by a nutritionist at the cancer center and reviewed by medical professionals.
The hospital defines ultra-processed foods as 'packaged foods made by food companies using many manufacturing ingredients that are not real food.' Food companies combine carbohydrates, proteins, fats, enzymes, flavorings, preservatives, and ingredients like salt and sugar to create products that consumers can eat, but they do not retain the characteristics or nutritional components of the original food.
The hospital describes ultra-processed foods as 'pre-digested food.' Since food companies essentially break down food ingredients and then reassemble them in a different form, the human body can easily and quickly break them down and absorb them. This causes blood sugar levels to rise quickly and then drop again, stimulating certain areas of the brain, leading to feelings of hunger and energy deficiency. The brain receives signals to eat more, ultimately resulting in excessive calorie intake. This is the mechanism by which ultra-processed foods contribute to obesity.
Moreover, the hospital explains that a significant number of nutrients are removed during the highly processed ingredient process. Since the nutrients are insufficient compared to the amount consumed, the brain suffers from hunger, leading to more frequent and larger food intake to satisfy it.
Completely Excluding Ultra-Processed Foods is Difficult... Choosing Foods with Fewer Ingredients is Key
If vitamins or minerals are indicated on the food ingredient label, it can be seen as a separate reinforcement of what was destroyed during processing. Even if nutrients are fortified, the hospital explains that the benefits of natural nutrients from fresh fruits, vegetables, and legumes cannot be enjoyed. As the intake of ultra-processed foods increases, the supply of nutrients required by the body becomes insufficient while calorie intake continues to be excessive, making it easy to develop various diseases, including chronic diseases.
The hospital points out that completely excluding processed foods, which offer time and cost-saving benefits in modern society, is not realistic. Instead, it advises choosing whole foods that use less processed ingredients or foods that have undergone minimal processing. The tips for choosing minimally processed foods are surprisingly simple: select those with fewer ingredients listed on the label. For example, if a product has three or fewer ingredients, it can be considered much less processed than an ultra-processed food containing more than 20 ingredients.
The problem is that these identification methods are not clear-cut. The best approach for consumer rights would be for authoritative administrative bodies to present clear standards for ultra-processed foods and communicate them through food labels. Of course, this is expected to be challenging due to the interests of numerous food companies and related personnel. Nevertheless, through scientific consideration and deliberation, a social consensus must be formed to protect consumer health and interests while ensuring that the industry fulfills its social responsibilities.
