Ranking of ultra-processed foods: from least worst to worst

 

European and Canadian supermarkets are overflowing with processed products, far beyond fast food and industrial snacks. A new study reveals a ranking of ultra-processed foods, ranging from least concerning to most harmful.

While some products such as cereals or yoghurts can still be part of a balanced diet, others, such as ready meals, sodas or industrial charcuterie, are singled out for their harmful effects on health.


So, which foods are the most processed and which are the worst? Discover the detailed ranking and possible alternatives.

1. Breakfast cereals

Breakfast cereals (the most natural ones are still a good option, but the sweet and colorful versions are more processed)

2. Industrial breads

Industrial breads (some breads contain additives, but wholemeal flour breads are less processed)

3. Flavored yogurts

Flavoured yoghurts (plain yoghurt is minimally processed, but flavoured versions are high in sugars and additives)

4. Cereal bars

Cereal bars (often fortified with refined sugars and oils, but some options remain moderate)

5. Canned soups

Canned soups (they contain salt and preservatives, but can still be nutritious)

6. Industrial sauces

Industrial sauces (such as ketchup and mayonnaise, high in sugar, salt and emulsifiers)

7. Melted cheeses

Processed cheeses (spreadable cheeses and slices of processed cheddar contain melting salts and additives)

8. Salty snacks (chips, pretzels)

Salty snacks (chips, pretzels) (often fried, high in salt and artificial flavors)

9. Frozen prepared meals

Frozen ready meals (lasagna, gratins and dishes in sauce often contain flavour enhancers and preservatives)

10. Delicatessen

Deli meats (ham, salami and bacon contain nitrates, nitrites and chemical preservatives)

11. Packaged cookies and cakes

Packaged biscuits and cakes (high in sugar, palm oil and emulsifiers)

12. Industrial ice creams

Industrial ice creams (emulsifiers, stabilizers and artificial flavors abound in these products)

13. Sweets and confectionery

Sweets and confectionery (almost exclusively composed of sugars, colourings and additives)

14. Soft drinks

Soft drinks (high in sugar or sweeteners, no beneficial nutrients)

15. Energy drinks

Energy drinks (even more processed than sodas, with caffeine and chemical additives)

16. Frozen pizzas

Frozen pizzas (their ingredients are often highly processed: industrial dough, sweet sauces, modified cheese)

17. Chicken nuggets

Chicken nuggets (made from reconstituted meats enriched with preservatives and flavour enhancers)

18. Instant meals (noodles, powdered purees)

Instant meals (noodles, powdered purees) (high in salt, monosodium glutamate, and hydrogenated fats)

19. Flavored milk drinks

Flavored milk drinks (often very high in sugars and artificial flavors, with little actual milk)

20. Vegetarian Meat Substitutes

Although they are often perceived as a healthy alternative to meat, vegetarian meat alternatives are actually some of the most ultra-processed foods on the market. These products are made from ultra-refined vegetable proteins (such as pea or soy protein isolated), to which industrial oils, thickeners, flavor enhancers and colorants are added to mimic the appearance and texture of meat.

What makes them even more concerning is that their nutritional profile is often misleading: they can contain as much or even more salt, saturated fats and additives than the meat they replace, without providing the same nutritional benefits. In addition, some contain controversial components such as methylcellulose (a thickening agent) or artificial flavours that profoundly alter their structure.

Due to their extreme degree of processing and the artificial ingredients they are made of, vegetarian meat substitutes top this ranking of ultra-processed foods. Eating vegetarian doesn't have to mean eating healthy, and these products are good examples of how the food industry can turn a good intention into a highly modified food that moves away from the simplicity and benefits of a natural diet.

Conclusion :

Even though all of these foods are processed, some are more of a concern than others. The worst ultra-processed foods are those that combine several harmful factors: excess sugars, salt, refined oils, additives and extreme industrial processing. For a healthier diet, choose raw or minimally processed foods such as fruits, vegetables, fresh meats and whole grains.