Do you know what an ultra-processed food is? A study reveals that more than half of Spaniards do not know what
Obesity, hypertension, type 2 diabetes, cardiovascular disease and even some types of cancer. Each of these disorders has been linked, to a greater or lesser extent, to the habitual consumption of ultra-processed foods. The Lancet, the WHO and practically all serious scientific institutions in the field of nutrition have warned of this. The alarming thing is not only that we consume these products on a regular basis, but that we do so without knowing it. Literally.
More than 58% of Spaniards don't know what an ultra-processed food is, according to a survey by the Fruit Juice Science Centre. And nearly a third don't even know the meaning of the term. Wich means we are buying and eating products that harm our health believing, in many cases, that they are healthy options.
The paradox is evident: we live surrounded by foods that are advertised as "source of fiber", "no added sugars" or "rich in calcium", and yet they are highly processed products, poor in nutrients and designed to be irresistible. We eat what looks like food, what is sold to us as healthy... but is not.
What really are ultra-processed foods?
To understand them, one must look beyond appearance or taste. The most widely accepted classification is the NOVA system, developed by Brazilian researchers and endorsed by the Pan American Health Organization. This system distinguishes foods according to their degree of processing and places ultra-processed foods at the bottom level: products manufactured industrially from refined ingredients, with little or no whole food in their composition.
These include not only convenience foods and snack foods, but also vegetable drinks, sweetened yogurts, industrial breads, breakfast cereals, reconstituted meats, energy bars and even some ready-to-eat soups and broths. They often contain added sugars, refined fats, modified starches, emulsifiers, preservatives and other additives whose purpose is not to nourish, but to improve taste, texture and shelf life.
The result is a product designed to be hyper-palatable, addictive and profitable, but deeply disconnected from the original food.
Ignorance is not innocent
The fact that more than half of Spaniards do not know how to identify an ultra-processed food is not just anecdotal: it is a reflection of how marketing and misinformation have gained ground over nutritional education.
Most consumers do not distinguish between a "digestive" cookie and a piece of fruit. It is believed that a drinkable yogurt is suitable for children's breakfast or that a packaged juice is equivalent to a serving of fruit. According to the same FJSC study, 30% of respondents are not only unaware of which products are ultra-processed, but do not even know the meaning of the term.
This ignorance creates a false sense of healthy choice that has real consequences: childhood obesity has soared in the last decade, and Spain is already among the countries with the highest consumption of ultra-processed products in Europe, according to data from the journal The Lancet Public Health and the Spanish Agency for Food Safety and Nutrition (AESAN).
What science says
Frequent consumption of ultra-processed foods is associated with increased risk of obesity, hypertension, type 2 diabetes, metabolic syndrome and certain types of cancer, according to studies by BMJ, The Lancet and WHO.
Research in France with more than 100,000 people concluded that 10% more ultra-processed foods in the diet raises the risk of mortality by 14%. Not only because of what they contain, but also because of what they replace: fruits, vegetables, legumes or whole grains.
As Spanish nutritionist Carlos Ríos warns, "just because you can eat it does not mean it is food". He recommends limiting these products to less than 10% of the diet and prioritizing "real food: fruits, vegetables, legumes, eggs, unprocessed meats, nuts, whole grains".
Is this food... or does it just look like food?
Learning to read labels, mistrusting flashy claims, cooking more at home and prioritizing fresh foods is the best defense against an environment designed to seduce us with fast, cheap and dangerously addictive options.
The battle against ultra-processed foods is not just a matter of personal health, but of public health. And it starts with a simple question: is this food... or does it just look like it?
Patricia González