We all know that eating too many sugary sweets, ready meals and fizzy drinks isn’t good for our health. But a new study has shed light on just how serious the impact of eating high amounts of ultra-processed foods could be, linking them to as many as 18,000 premature deaths a year.

The research, which was published in the American Journal of Preventive Medicine, analysed dietary and mortality data from eight countries, including Australia, Brazil, Colombia, Mexico, the UK and the USA.

The study authors found that early death attributable to UPFs significantly increased in countries like the UK, where ultra-processed foods make up a large proportion of the average person’s diet.

In England, it’s estimated that these foods, which are typically manufactured to contain lots of additives and sweeteners, account for a whopping 53.4% of our daily diet.

Unsurprisingly, concerns about the health impacts of UPFs have made media headlines in recent months, causing many people to attempt to cut them from their diet entirely.

But nutritionist Rob Hobson, author of ‘Unprocess Your Family Life’, argues that this all-or-nothing approach overlooks a very important factor: not all UPFs are made equal.

In fact, he thinks some can actually be very good for us.

“The current ‘NOVA’ system for categorising ultra-processed foods is very broad and lumps vastly different foods together,” he notes. “For example, we’ve ended up with wholemeal bread, which often contains one extra additive, falling within the same category as high-sugar confectionary and drinks.

“As a general rule of thumb, wholemeal breads don’t behave like ‘classic’ nutrient-poor UPFs because they are packed with essential nutrients like fibre, vitamins and minerals – things we all need to stay healthy,” he notes. “So blanket labelling foods can quickly turn a nuanced issue into a black-and-white debate, and then people feel judged for the food choices they’re making.”

Keen to learn more? Here, Hobson shares five so-called ultra-processed foods that he believes can form part of a healthy daily diet…

1. Hummus

Creamy and rich, middle-eastern hummus is typically made from blending chickpeas, garlic, tahini and olive oil into a tasty dip.

However, store bought options can technically be classed as ultra-processed, as they often contain preservatives like potassium sorbate or citric acid to extend their shelf life.

“Eating store bought hummus isn’t going to be causing you any ill health,” Hobson assures. “In fact, the high chickpea content is a rich source of fibre, healthy fats, iron, magnesium and plant protein.

“Often, hummus is one of the only healthy snacks that parents can get their kids to eat, and if you’re serving it with a wholemeal pitta bread or raw vegetables, it’s going to significantly boost your children’s daily fibre intake, which we know often falls short in the UK,” he clarifies.

2. Baked beans

Delicious spread on toast or spooned over a jacket potato, many people class eating a can of baked beans as a ‘lazy’ treat meal. But Hobson argues that this store cupboard staple has lot of good stuff going for it.

“While baked beans do contain modified starch, there are also nearly 10 grams of fibre in just half a can – that’s a third of your daily intake,” he points out.

Adults are generally recommended to get around 30g of dietary fibre each day, to support digestion, lower cholesterol and reduce the risk of bowel cancer. However, the latest figures suggest that the average fibre intake for adults sits at just 18g, 60% of what it should be.

“There’s a long-running fear that baked beans contain a lot of sugar, but if you look at most supermarket cans, they tend to fall into the green zone on the traffic light system, with less than a teaspoon per serving,” says Hobson.

“A can also counts towards one of your five a day, and when you team them with wholemeal bread and scrambled egg, baked beans can form the base of a really cheap, nutritious meal.”

3. Weetabix

Breakfast cereals have got a bit of a bad rep in recent years, thanks to the overwhelming amount of sugar-laden varieties marketed towards children.

But Hobson reckons the humble Weetabix remains one of the healthiest breakfast foods going, particularly if you team it with fresh fruits, seeds and a dollop of nut butter.

“Not only is Weetabix full of dietary fibre, but it’s also fortified with vitamins and minerals,” he notes. “As nearly 50% of teenage girls don’t get enough iron in their diet, a daily bowl of Weetabix can be really helpful for making sure picky eaters and children with bland food preferences get their nutrients.”

4. Wholemeal bread

Many types of mass-produced, sliced breads are considered ultra-processed because they contain ingredients like emulsifiers and preservatives to keep them fresh in the supermarket. But rather than cutting toast out entirely, Hobson says we need to take a nuanced view on our bread consumption.

“Despite being a UPF, wholemeal bread is actually very good for us,” says Hobson. “It contains lots of fibre and B vitamins, which are important for proper functioning of the nervous system.

“While bread does contain some emulsifiers and preservatives, like mono diglycerides, the quantity consumed is typically small – especially if you’re having just a few slices in a lunchtime sandwich,” he explains. “So the nutritional benefits, particularly the high fibre content, tend to outweigh the minimal processing.”

If you’re concerned about extra additives, Hobson says: “You can always check the back of the pack in the bread aisle to see which loaf has the least amount.”

5. Jarred tomato sauces

After a long day at the office, many of us struggle to summon the energy to pull out a chopping board and whip up a fresh pasta sauce.

But if you often rely on jarred sauces for a convenient dinner option, Hobson assures that you don’t need to panic about the long-term impact on your health.

“Like baked beans, jarred tomato sauces can contain one of your five-a-day, and if you’re a busy parent or you’ve got back-to-back meetings, often quick, grab-and-go options are all that’s available,” he says.

“People often worry that jarred sauces contain lots of sugar, but much of that sugar content naturally comes from tomatoes themselves, rather than refined varieties. And while they might contain stabilisers to maintain shelf life and consistency, often these are in such small amounts that you don’t need to unnecessarily stress about it.”

When it comes to navigating UPFs, Hobson’s advice is reassuringly simple: “You have to use your common sense, and consider how much money, time and space in your kitchen you have to store and prepare fresh fruits and vegetables for every meal.

“We’re all busy people, we can only do the best we can, and there’s absolutely nothing wrong with taking a few shortcuts now and again.”

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