Are ultra-processed foods silently sabotaging your health?

Nowadays, people instead of spending time cooking, prefer choosing the pre-packaged, ready-to-eat, or quick-to-prepare food, giving as result an elevated consumption of ultra-processed foods. Utra-processed food is any food that has one or more ingredients that would not be found in a family’s kitchen, such as chemical-based preservatives, emulsifiers like hydrogenated oils, sweeteners like high fructose corn syrup, and artificial colors and flavors. Due to all these high consumption of  ultra-processed foods, GPs are seeing more metabolic issues linked to dietary patterns. Doctify connects you with trusted GPs that can help with these metabolic issues.

What makes a food “ultra-processed”?

The NOVA system classifies foods into four categories: 

1. NOVA1: includes unprocessed or minimally processed foods
2. NOVA2: comprises culinary ingredients 
3. NOVA3: covers processed foods
4. NOVA4: includes ultra-processed foods.

As you can see, this system classifies the food according to the amount of processed food they have. Ultra-processed food include: packaged snacks, sugary cereals, ready meals, processed meats, and sweetened drinks. These are some common examples, but also ultra-processed food are additives, emulsifiers, and industrial processing methods that alter how the body responds to food.

How ultra-processed foods disrupt hunger and satiety

You might have not noticed, but ultra-processed foods are disrupting your hunger and satiety. This is since ultra-processed foods lead to rapid digestion causing overeating. Every type of food low in fibre, low in protein, and high in sugar increases hunger shortly after eating. Ultra-processed foods hack the brain’s reward pathways by combining sugar with fat for obtaining more intense palatability, encouraging habitual and recurrent consumption.

Impact on blood sugar and metabolic health

Ultra-processed food increases the glycaemic load, which causes blood sugar spikes and crashes. In turn of these chronic spikes, the pancreas pumps out more insulin for reducing the high levels, contributing to insulin resistance, and elevating the long-term risk of type 2 diabetes and metabolic syndrome.

The link between ultra-processed foods and weight gain

Evidence shows increased calorie intake when diets are rich in ultra-processed foods lead to weight gain. The liquid calories and hidden sugars add up quickly, often found in sodas, energetic drinks, among others. 

Dr Philip Bazire, a Doctify Medical Weight Loss Specialist and Weight Loss & Bariatric Surgeon, notes that ultra-processed foods and refined carbohydrates can strongly contribute to weight gain. He also adds that alcohol can increase calorie intake and may lead people to eat more processed foods in social settings.

Hidden risks: inflammation and chronic disease

Ultra-processed food contributes to chronic low-grade inflammation, often associated with heart disease, stroke, and certain cancers. All the salt, trans fats, and additives found in the ultra-processed food strain the cardiovascular system.

Over time, these effects may also worsen blood pressure, cholesterol levels, and insulin regulation. This combination can raise long-term cardiometabolic risk, especially when ultra-processed options regularly replace whole, nutrient-dense foods.

A poor diet not only typically increases calorie intake but drastically affects how those calories are handled by the body, increasing fat storage and driving up appetite. These changes are driven by inflammation and alterations to the gut microbiome, interfering with hormonal and other signalling systems, as well as by novel ingredients included in UPFs that affect appetite. The lack of certain nutrients (protein, micronutrients) will also drive up appetite as the body tries to obtain what is missing.

Dr Philip Bazire, Doctify Medical Weight Loss Specialist, Weight Loss & Bariatric Surgeon

Effects on gut health and the microbiome

As mentioned above, ultra-processed foods reduce microbial diversity. The emulsifiers and artificial sweeteners impact gut barrier integrity. Gut health plays a central role in metabolic stability and immunity since it is part of the immune system of the body and an altered gut health or microbiome can impact how your body responds to diseases.

Spotting ultra-processed foods in your daily diet

Here are some tips of how spotting ultra-processed foods in daily diet:

• Reading labels: long ingredient lists, unfamiliar chemical names, added sugars.
• Be careful, some “healthy-looking” products can still be ultra-processed, such as whole-grain breads, flavored yogurts, instant oatmeal, protein/granola bars, and fruit juices with added sugars.

Practical steps to reduce UPF intake

A. Build meals around whole, minimally processed foods

Fruit, vegetables, whole grains, lean proteins.

B. Choose smarter snacks

Nuts, yoghurt, cheese, fruit instead of packaged alternatives.

C. Cook at home more often

Batch cooking, simple recipes, slow cooker meals.

D. Replace sweetened drinks

Water, unsweetened teas, sparkling water with citrus.

How reducing UPFs improves metabolic health

Reducing ultra-processed foods improves metabolic health by:

• Better blood sugar control.
• Reduced inflammation.
• Easier weight management.
• Improved energy levels and mood stability.

When to speak to your GP

Please contact a GP if you experience any of the following:

• Struggling with weight, cravings, or blood sugar fluctuations.
  
• Concerns about metabolic health or a family history of chronic disease.

GPs support patients with tailored dietary guidance, screening tests, and ongoing monitoring.

Final takeaway

Ultra-processed foods are everywhere, but small daily changes make a meaningful difference. Prioritising whole foods improves long-term health and lowers disease risk. Doctify helps you connect with trusted GPs who can support your metabolic health journey.

Feel free to consult a GP through Doctify for personalised advice whenever you want, we will be happy to help you! Find the best GPs in the United Kingdom or search for the best specialists globally:

• GPs in the United Arab Emirates
• GPs in Germany
• GPs in Austria
• GPs in Ireland
• GPs in Australia

Medically Reviewed
Last reviewed on 09/12/2025