It seems like a day doesn’t go by without ultra-processed foods (UPFs) hitting the headlines. These foodstuffs, which often contain high levels of saturated fat, salt and sugar, have been vilified for allegedly contributing to a whole host of cancers, heart disease, strokes, dementia, and obesity.
However, a new study by University College London suggests that people who rule out foods based on whether they are ultra-processed or not could potentially be denying themselves some healthier food options. According to academics, who looked at almost 3,000 different food items and compared their nutritional content with front-of-pack traffic light labelling, “not all ultra-processed foods had an unhealthy nutrient profile”.
For the layperson, this conflicting information can be confusing and frustrating. Trying to eat healthily can be a challenge in a time-poor culture and during a cost of living crisis. Dr Adrian Brown, the lead author of the study and a specialist dietitian from UCL Division of Medicine, said: “Having worked with patients for nearly two decades, one of the biggest challenges for people is to identify what’s healthy and what’s not in a supermarket environment.”
We’ve consulted the experts to try and help you make better decisions when it comes to healthy eating.
How can I identify ultra-processed foods?
“Ultra-processed foods are significantly altered from their original state, containing ingredients not typically used in home cooking,” says Rob Hobson, award-winning nutritionist and author of Unprocess Your Life. “These products might include extracted substances like fats and oils, processed components such as hydrogenated fats and modified starches, and synthetic additives like artificial flavours, colours, and emulsifiers. Often, they’re enriched with vitamins and minerals, and their packaging tends to be eye-catching, sometimes making health-related claims. Generally, UPFs are convenient, ready-to-eat, or quick to prepare foods, often with a prolonged shelf life.”
It contains more than three ingredients
Identifying a UPF is sometimes obvious, with unhealthy foods which are energy dense with high levels of fat, sugars and salt, and contain a range of artificial additives, reasonably straightforward, says Professor Peter Wilde, head of food structure and digestion research at the Quadram Institute, which brings together researchers, academics and NHS clinicians to address global challenges in human health, food and disease.
“But the health impact of other foods which may fall into the UPF category are less clear, and there is no clear, easy, black and white definition,” he warns.
The term “ultra-processed foods” originates from the Nova food classification system, which was developed by researchers at the University of São Paulo in Brazil. It categorises foods according to the extent and purpose of food processing, rather than in terms of nutrients.
“One aspect of the Nova definition is that UPFs may contain many ingredients, many of which are not familiar, or commonly kept in a kitchen cupboard,” says Professor Wilde.
“However, simply looking at the number of ingredients is generally not a good way to identify whether a food product is healthy or not.”
To be on the safe side, food labels which contain long lists of unfamiliar ingredients you’ve never heard of should be approached with caution.
It contains artificial thickeners, stabilisers or emulsifiers
“All food additives are regulated and have been deemed to be safe to consume at certain levels,” says Professor Wilde. “However, the long-term impact of consuming certain additives over prolonged periods is not fully understood. Some natural thickeners such as starch and emulsifiers such as lecithin are fully metabolised by the body and are generally regarded as safe – we consume lecithin in a range of products including milk, eggs, seeds, nuts and legumes, for example.
“However there is emerging evidence that some artificial emulsifiers which are not digested or metabolised by the body can cause gut inflammation and disrupt our microbiota,” he says.
It contains vegetable oils, like rapeseed and sunflower
“I would encourage people to watch out for vegetable oils like rapeseed and sunflower, which are common culprits in ultra-processed foods,” says registered nutritional therapist, Jen Walpole. “These oils are much cheaper to mass produce than extra virgin olive oil – and olive oil also happens to be far better for our health.
“While some of these vegetable oils are touted as healthy options, they are refined products and often undergo extensive processing, stripping them of nutrients and potentially contributing to inflammation. The other problem with them is that they are in most of our processed foods and if we eat too much of them, it can disrupt the balance of essential fatty acids in our body,” she says.
It claims too much
“Don’t fall for the claims trap,” says Walpole. “Products claiming to be ‘low-fat’, ‘high protein’, or having ‘reduced sugar’ may sound appealing, but they often mask the fact that these products have likely undergone significant processing to achieve those labels, compromising overall quality.
“By becoming a savvy label reader, you unlock the power to make informed choices. Opt for products with recognisable ingredients, prioritise whole foods, and remember that sometimes the simplest options are the healthiest.”
It contains products you’ve never heard of
“Ignore fancy marketing claims,” says Walpole. “Instead, flip the package over and head straight for the ingredient list. If you’re greeted by names you wouldn’t find in your kitchen cupboard such as ‘hydrolysed vegetable protein’ or ‘modified starch’, chances are you’re dealing with an ultra-processed food. These unrecognisable ingredients often signal that whole foods have been replaced with processed ones.
“It’s also important to note that the first ingredient is what the product contains the most of, so in the case of a popular ‘protein rich’ plant-based burger, the first ingredient is water highlighting that the product may not be a nutrient dense product. Mayonnaise is another common culprit, which often lists rapeseed oil at a staggering 80 per cent, leaving little room for the eggs,” she says.
Still not sure? Try and opt for foods in their most natural form, says Hobson. “If selecting a nutrient-dense UPF, choosing the healthier option is advisable, such as preferring wholemeal to white bread, choosing plain over sweetened fruit yogurt, and selecting cereals with fewer unfamiliar ingredients and lower sugar content,” he says.
Six easy swaps you can make to filter out UPFs from your diet
Swap white bread for wholemeal
“This has clear benefits in terms of the added fibre,” says Dr Wilde. “Dietary fibre has a wide range of health benefits, and most people do not consume the recommended amount, therefore this would be a positive move. However, many commercial breads contain emulsifiers and other additives to ensure quality and consumer acceptability, so would be regarded as a UPF.”
Walpole recommends replacing your sliced supermarket loaf for a seeded sourdough loaf. “Unfortunately, all sliced supermarket bread is highly processed in order to achieve that soft fluffy texture and shelf-life,” she says. “A seeded sourdough bread will have the added benefit of being beneficial for our gut microbiome as the starter is a fermented food and contains live bacteria.”
Swap fizzy drinks for fruit-infused water or herbal teas
As well as containing excessive amounts of sugar, fizzy drinks such as cola or lemonade have been linked to a long list of adverse health conditions, including diabetes, high blood pressure, increased cholesterol and obesity. “Switch out soda for fruit-infused water or herbal teas, which are free from artificial sweeteners and sugars that can disrupt gut bacteria diversity if consumed excessively,” says Hobson.
Swap crisps for homemade vegetable crisps or nuts and seeds
While it’s often quick and easy to pick up a bag of crisps to eat with lunch, a little forward planning can pay dividends when it comes to health and wellbeing. “Instead of commercial crisps, try homemade vegetable chips or a mix of nuts and seeds,” says Hobson. “These alternatives are rich in fibre, making them more filling and less prone to cause overeating. They also offer a broader spectrum of nutrients, including B vitamins, magnesium, and antioxidants like vitamin E.”
Swap supermarket breakfast cereal with wholegrain oats
“A good breakfast swap would be to go for organic jumbo oats instead of an ultra-processed breakfast cereal,” says Walpole.” Oats are versatile and can be used to make overnight oats, homemade granola or muesli and even baked oats or oat bars. Oats are highly sprayed with pesticides, so it’s better to opt for organic here, if you can afford it. Another good swap would be to choose oat bran over oats as these are higher in protein and fibre than standard oats.
“On the whole this would be seen as a positive move, as many breakfast cereals contain high levels of sugar,” adds Professor Wilde. “However many breakfast cereals are fortified with important micronutrients, so will contain, for example, more folates, and vitamins D and B12, which are not naturally present in wholegrain oats.”
Swap gluten-free pasta for brown rice pasta
Gluten-free and wanting to cut down on UPFs? Avoid the “free-from” aisle in the supermarket, says Walpole. “Lots of gluten-free products are UPFs which contain a plethora of processed ingredients to achieve the same texture as a gluten-containing bread. Instead, go for a seeded bread, which is made using gluten-free oats for example.”
Another good gluten-free swap is to opt for brown rice pasta, rather than gluten-free pasta, she says. “It’s a healthier option for you as it’s wholegrain and contains one ingredient (brown rice flour) instead of several ingredients. Gluten-free pastas are usually made using a blend of processed white flours, oils, and water. Brown rice pasta needs less processing as it is made in its wholegrain form.”
Swap ready-made breakfast bars with home-made snack bars
While we appreciate that not everyone has the desire or time to devote to home baking, switching ready-made breakfast and snack bars for homemade creations can pay dividends both nutritionally and economically, says Hobson. “Craft your own snack bars using fruits, nuts, and oats to increase fibre content and reduce sugar intake,” he says. “While not all commercially available bars are ultra-processed, homemade versions are often more economical and healthier.”
“You might be surprised by how many ‘nut bars’ contain more sugar than nuts,” says award-winning registered nutritionist, Clemence Cleave from Pure Sports Medicine. “Instead, try a small bag of nuts with a banana for a healthier option.”
Despite the volume of often conflicting information about UPFs, it’s important not to dwell too heavily on foods being “good” or “bad” for us. “Almost all foods contain elements which have a positive or negative health impact, and this will also depend on how much of it we consume,” says Professor Wilde.
“Fruit juice is a great source of vitamin C and many health beneficial substances such as polyphenols and antioxidants, for example. However, fruit juice also contains a lot of sugar.”
If you’re keen to try and reduce the number of UPFs in your diet, consider your level of consumption and how the benefits outweigh the drawbacks. And if you’re still struggling to get to grips with UPFs, simply studying the amount of sugar, salt and saturated fat in a product is a good way to get a sense of whether something is a healthy choice or not.