When it comes to the food we eat, we already know what we should be doing. Fresh, whole ingredients. Home-cooked meals. Snacks like fruits and nuts instead of chips and cookies. Our kids eating overnight oats or freshly baked muffins instead of hotdogs or Spam for breakfast. We know better, yet here we are.
It’s a sobering reality: In our quest for convenience, ultra-processed foods (UPFs) have dominated our modern diets, while “real food” has become rare and elusive. If they were here, our great grandparents—the ones who made us eat sinigang with only fresh tamarind and kare-kare with real peanuts—would probably never let us hear the end of it.
Whether it’s a protein bar for breakfast, a fast food takeout for lunch, or a frozen dinner after a long day, UPFs are everywhere. And the truth? Despite knowing that they’re bad for us, avoiding ultra-processed foods isn’t as simple as it sounds.
UPFs, Unwrapped
Wondering just how much UPFs you’re consuming? A little insight into the spectrum of food processing can help demystify what we’re really putting on our tables—and into our bodies. According to the NOVA classification system developed by researchers at the University of São Paulo—and recognized by the World Health Organization (WHO)—food can be grouped into four main categories:
Group 1: Unprocessed or Minimally Processed Foods: These are natural foods that remain close to their original state, with only minimal changes like washing, peeling, or freezing. Examples are fresh fruits and vegetables, plain meats, and whole grains.
Group 2: Processed Culinary Ingredients: These are substances extracted from natural foods, like butter, oils, sugar, and salt, and are used to flavor homemade dishes. Think olive oil for sautéing or salt for seasoning.
Group 3: Processed Foods: These are foods made by combining Group 1 ingredients with salt, sugar, or oils (Group 2) to enhance the taste or extend their shelf life. Canned vegetables, cured meat, cheese, and baked bread are some examples.
Group 4: Ultra-processed Foods (UPFs): These are heavily modified using additives, preservatives, and industrial techniques. Chips, soda, instant noodles, and packaged pastries are some common examples. Natural, whole foods (Group 1) are often a minor ingredient in ultra-processed products—and sometimes absent altogether.
In his best-selling book Ultra-Processed People: Why Do We All Eat Stuff That Isn’t Food… and Why Can’t We Stop?, Dr. Chris van Tulleken, an infectious diseases specialist and associate professor at University College London, describes UPFs bluntly: “[UPF] is not food. It’s an industrially produced edible substance.”
Take a look at your pantry or your refrigerator and just see how much UPFs you have in your home right now, or do a quick mental roll call of what you ate throughout the day. The grocery-bought tocino you had for breakfast. The cup noodles you slurped down during your quick break. The fizzy soda you got as an after-work pick-me-up. All UPFs? You bet.
“I had yogurt, too—that’s good, right?” you may argue. If it’s shop-bought, sweetened, fruit-flavored yogurt, it’s still UPF.
The Price of Easy Eating
Given our fast-paced lifestyles, there’s no denying how UPFs have become everyday staples, keeping us fed and fueling our busy schedules. But convenience comes at a cost, and in this case, our health is paying the price.
Science backs it up: Research has linked high UPF consumption to serious health risks, including obesity, type 2 diabetes, and cardiovascular disease. Some studies even suggest a diet heavy in UPFs may increase cancer risk by up to 10 percent, particularly for breast and ovarian cancers in women. Meanwhile, men who consume more ultra-processed foods have been found to be at a higher risk of colorectal cancer compared to those who consume less.
Not surprisingly, your skin isn’t thrilled about UPFs either. Research shows that a junk food habit can lead to oil overload, acne flare-ups, and even trigger conditions like psoriasis. Let’s not forget those pesky preservatives and additives—they fuel oxidative stress, speeding up aging.
And it’s not just our bodies at risk. The Wall Street Journal recently highlighted how UPFs impact the brain. Highly addictive—comparable to nicotine and alcohol—these foods, loaded with saturated fats and added sugars, can impair learning, memory, and even mood, leading to irritability and emotional swings.
Here in the Philippines, a 2024 study found that UPF consumption is on the rise, especially among adolescents. The Cebu-based research revealed that while teens and young adults are aware of the health risks, they continue to reach for UPFs due to convenience, taste, and affordability. Sounds like you and me?
It’s worth noting, though: not all UPFs are created equal. While plant-based milk, fortified cereals, and whole-grain bread technically fall under the UPF umbrella (they’re still processed, after all), they can still have a place in a balanced diet. The real concern? Foods that are calorie-dense, nutrient-poor, and engineered for hyper-palatability—think sugary snacks, instant noodles, and processed meats.
Bring a homemade salad to the office, and someone’s bound to joke, “Uy, pa-healthy!” while everyone else digs into their convenience store meals.
So Why Can’t We Stop Eating UPFs?
A few words of comfort: If you’re feeling bad about your diet choices, it’s not entirely your fault. Several factors are in play in today’s UPF domination—from convenience and marketing to cultural influences and cost.
Enter any supermarket and you’ll be welcomed by endless aisles of brightly packaged, highly processed foods, while fresh produce, dairy, and meats are in the outer aisles, with limited options to boot. Fast-food joints are strategically located near offices, schools, and right outside villages for quick, accessible meals when you’re exhausted or in a rush.
Marketing and psychology play a big role, too. UPFs are designed to be irresistibly tasty, keeping us hooked and craving more, while catchy branding and big ad budgets ensure they stay top-of-mind. Our cultural and social norms add to the challenge. Many of the treats we grew up with—frozen chicken nuggets, instant crab and corn soup, sugary cereals—are tied to nostalgia and comfort. And let’s face it: Eating differently than your family or peers can feel awkward or isolating at times. Case in point? Bring a homemade salad to the office, and someone’s bound to joke, “Uy, pa-healthy!” while everyone else digs into their convenience store meals.
Then, of course, there’s the cost barrier. Organic produce, grass-fed meats, and unprocessed snacks often come at a premium because they require higher-quality ingredients and more labor-intensive production to maintain freshness. Bulk buying can help, but it also demands financial flexibility and storage space—not always an option for everyone.
So Is it Possible to Avoid UPFs?
Despite all these challenges, it is possible to cut back on UPF consumption—but it’s not going to be easy. The key is progress, not perfection. Nichole Mercado, certified holistic health coach, weight management and sports nutritionist, and wellness advocate shares some realistic strategies on how to reduce ultra-processed foods from your diet:
1. Try the “crowding out” approach.
Mercado says that one of the first things she teaches her health coaching clients is the concept of “crowding out,” which entails intentionally adding more of the good stuff into your diet, eventually leaving less room for junk.“ What I love most about this approach is that it does not focus on being so restrictive with your diet or depriving yourself, but instead you’re focusing on getting in more whole foods like your fresh fruits, vegetables, whole grains, nuts and seeds.”
Think of it as natural displacement. As you crowd your cart, your pantry, and your plate with more healthy options, you naturally consume less of the unhealthy stuff.
2. Read ingredient labels carefully.
“If it has a long ingredient list or a bunch of unfamiliar chemical names, ditch it!” she advises. “Ultra-processed foods tend to contain added sugar, salt, oils, fats, stabilizers, and preservatives. Watch out for artificial flavors, coloring, and sweeteners.”
Mercado adds that high-fructose corn syrup (HFCS) is another ingredient to watch out for. This corn-based sweetener, often found in ultra-processed foods, has more fructose than regular sugar, making it harder for the body to break down. “High amounts of this sugar can lead to serious health issues like obesity, heart disease and type 2 diabetes.”
3. Check the sell-by date of the product.
“A long shelf life is usually a giveaway of ultra-processed food,” she says. “It often indicates a high level of preservatives and additives used to extend its lifespan.” Take pita wraps, for example—one brand lasts only a few days, while another claims it stays fresh for six months. Which one sounds like the better choice? You be the judge.
4. Know which items to skip or swap.
Some foods are best enjoyed in moderation, while others are worth cutting out completely. “Things that you should completely avoid are sodas, instant noodles, processed meat like hotdogs and canned meat, processed snack foods like crackers and cookies, which are often high in unhealthy fats, refined sugars, and artificial additives.”
Instead, make simple swaps: Trade soda for fruit-infused water. Opt for lean proteins like chicken breast or fatty fish such as salmon and mackerel instead of processed meats. Swap cup noodles for homemade chicken noodle soup, which you can cook in batches and store for later.
For snacks, go for healthier alternatives like fresh fruits, protein smoothies, coconut yogurt, or chia pudding. For a guilt-free treat, Mercado says, “You can also make your own trail mix with almonds, walnuts, pumpkin seeds, sunflower seeds, and a touch of dark chocolate (at least 70 percent cocoa).”
5. Plan ahead.
There’s no way around it—meal planning takes time, but it’s worth the effort. “This includes making your menu for the week, scheduling your grocery trips and cooking a couple of meals for a few days at a time,” says Mercado. “The more meals you cook from home helps to control the ingredients and avoid all the bad hidden additives. Make sure to include some healthy snacks like nuts, fruits and other homemade snacks as well.”
Reframing Healthy Eating
Avoiding ultra-processed foods isn’t just about willpower or knowing better—it’s more complicated than that. Let’s face it: eating clean has become a luxury—a privilege shaped by accessibility, cost, and time constraints. But Mercado says eating well doesn’t have to be expensive.
“Sure, there are benefits to eating organic produce and grass-fed meat, but the reality is not everyone can afford that,” she says. “If you can afford it, by all means, go ahead. But if not, there are always better alternatives to work with.”
For starters: “Home-cooked meals using good sources of protein and fresh veggies, whether organic or not, will always be a better option than fast food,” Mercado stresses. “Another example is when I say I avoid gluten, people immediately think gluten-free is expensive and not sustainable. But the truth is, there are a lot of gluten-free options that are just as affordable.” She cites rice as an example, preferring red and brown over white. “Also, rice is a way better option than bread, especially white braid, which can be ultra-processed as well since it often contains sweeteners, emulsifiers and artificial flavors.”
“You make time for the things that are important to you. If your health was truly a priority for you, you would make time for it.” —Nichole Mercado, certified holistic health coach
She adds that it’s usually the other things you add to your meat and vegetables that make them unhealthy—like the breading and excessive soy sauce common in Filipino dishes. “So in essence, not only are you adding more of the unhealthy ingredients, it becomes higher in cost, too.”
But how about time? Not everyone has the luxury of time, we press. For this, her answer is simple yet profound. “You make time for the things that are important to you. If your health was truly a priority for you, you would make time for it.”
Her practical advice: Set time to cook at least two to three times a week. “Cooking in batches for two to three days at a time is the easiest way to make sure you have healthy meals available for you at home or to bring to work or school,” she says. “You can simultaneously bake fish, air-fry chicken, and steam veggies in one go. It’s all about time management and really planning ahead.”
Realistically speaking, the goal isn’t to cut out UPFs entirely. It’s to find a balance that works for your lifestyle, budget, and well-being. Eating well doesn’t mean being perfect; it means making the best choices you can with what you have. And a little kindness, especially toward yourself, can go a long way.
