Experts say not all ultra-processed foods (UPFs) are inherently “bad,” but misunderstandings around them persist due to classification systems like Nova and intimidating-sounding ingredient labels. Nova, developed in Brazil, categorises foods by processing levels to study dietary patterns, not to regulate foods. Ms Hoo Jon Yi, a Food Science & Technology Lecturer at SP, explained that additives with scientific names, such as E-numbers, often cause unnecessary concern. For example, E300 is simply vitamin C, which may serve functions like extending shelf life or adjusting taste. Nutritionists recommend practical approaches rather than eliminating UPFs entirely. Dr Kalpana Bhaskaran, president of the Singapore Nutrition and Dietetics Association and Head of the Glycemic Index Research Unit at TP, suggests simple tweaks to improve nutrition: adding protein and vegetables to instant noodles, or reducing sugar, toppings, and portion size in bubble tea. While such modifications improve nutritional quality, they don’t make UPFs “healthy.” Moderation—like cutting high-sodium or high-sugar foods from several times a week to once a week—is advised for measurable health benefits.
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