Ultra-processed foods are linked to a higher risk of heart disease, cancer and early death and are responsible for more than half of the calories eaten by the average person in the UK

When you think of ultra-processed foods, what comes to mind? Most people would likely list items like biscuits, crisps, sausages, and pastries. However, there are some less obvious culprits that fall under this category.

The British Heart Foundation explains that the term ‘ultra-processed foods’, with one popular food in this category allegedly taking nine minutes off your life when you consume it, originates from the NOVA food classification system. This system was developed by researchers at the University of São Paulo in Brazil and categorizes food into four groups based on the level of processing they undergo during production:

Unprocessed or minimally processed foods : This includes produce such as fruit, vegetables, milk, fish, pulses, eggs, nuts and seeds that have no added ingredients and have been little altered from their natural state

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• Processed foods : These are foods that are made by combining foods from groups 1 and 2, which are altered in a way that home cooks could do themselves. They include foods such as jam, pickles, tinned fruit and vegetables, homemade breads and cheeses
• Ultra-processed foods : Ultra-processed foods typically have more than 1 ingredient that you never or rarely find in a kitchen. They also tend to include many additives and ingredients that are not typically used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours. These foods generally have a long shelf life.

Many foods in the ultra-processed category are delicious and convenient, making them a popular choice in our fast-paced lives.

However, a recent study has revealed the potential dangers of these foods. The research, published in the American Journal of Preventive Medicine, found that nearly 18,000 premature deaths in the UK in 2018/19 could be linked to consumption of ultra-processed foods, reports Surrey Live.

Eduardo Nilson, the lead investigator of the study from the scientific body the Oswaldo Cruz Foundation in Brazil, stated: “UPFs affect health beyond the individual impact of high content of critical nutrients (sodium, trans fats, and sugar) because of the changes in the foods during industrial processing and the use of artificial ingredients, including colourants, artificial flavours and sweeteners, emulsifiers, and many other additives and processing aids, so assessing deaths from all causes associated with UPF consumption allows an overall estimate of the effect of industrial food processing on health.”

Dr. Nilson revealed that the study found “each 10% increase in the participation of UPFs in the diet increases the risk of death from all causes by 3%.”

The British Heart Foundation (BHF) warns: “More than half of the energy (calories) an average person in the UK eats and drinks comes from ultra-processed foods. That’s perhaps not surprising as they can be convenient, appealing, and are heavily marketed to us. But researchers have shown that ultra-processed foods can impact our health.”

However, while it’s easy to avoid some of the UPFs, others are harder to spot. They not only include obvious items like sausage ice cream, crisps and biscuits but also what many would consider healthy and others just not expected.

Ultra-processed foods that might take us by surprise.

Many might be surprised to learn that their ‘healthy’ breakfast cereal or a ham salad sandwich could be packed with UPFs. The British Heart Foundation (BHF) warns: “When you think of ultra-processed foods, you might think of chips, sweets, and colourful sugary drinks, but there are some less obvious examples.”

They’ve highlighted some sneaky foods that may not be on your radar as UPFs.

Breakfast cereals and bread.

Seemingly innocent staples like breakfast cereals and mass-produced or packaged bread are actually ultra-processed foods. This is due to the additional ingredients they contain, such as emulsifiers, sweeteners, and artificial colours and flavours.

The BHF points out: “One of the criticisms of the NOVA method of categorising foods is that foods like these, which can be part of a healthy diet, sit alongside less nutritious ultra-processed foods. Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips.”

Vegetarian and vegan foods.

Even plant-based meat and cheese substitutes fall into the ultra-processed category, potentially making them not as healthy as their marketing suggests.

Cheese.

While most freshly-made dairy cheeses such as Cheddar, Brie, mozzarella, and Edam are processed due to techniques like pasteurisation, fermentation, or ageing, according to the BHF, other varieties are classified as UPFs.

The British Heart Foundation (BHF) warns against the pitfalls of ultra-processed cheeses, stating: “Cheeses that are ultra-processed include cheese slices, spreads, some shredded cheeses, and flavoured cheeses. They have been industrially processed and can typically contain added fats, sugars and salt, as well as ingredients we do not have at home, such as preservatives, sweeteners, emulsifiers, and artificial colourings.”

They also note that even vegetarian and vegan cheeses aren’t immune to being ultra-processed due to the additives used to mimic dairy cheese: “Vegetarian and vegan cheeses can also be ultra-processed because of the ingredients and additives used to make them taste and feel like dairy cheese. Cheese is a good source of calcium and protein and, in moderation, can be a healthy part of your diet.”

To steer clear of these ultra-processed foods, the BHF suggests sticking to traditional cheeses: “To avoid ultra-processed foods, stick to traditional cheeses. For example, buying Cheddar in a large block and slicing it yourself is cheaper and healthier than buying pre-sliced options.”

However, they caution about cheese’s high salt and saturated fat content, recommending moderation: “But keep in mind that cheese can be high in salt and saturated fat, so aim for a matchbox-sized portion (around 30g) per day to keep your intake in check.”

Drinks.

When it comes to drinks, the BHF points out that ultra-processed beverages aren’t limited to just the neon-colored sodas: “It’s not just the brightly coloured options which are UPFs. According to the BHF ‘carbonated drinks and some alcoholic drinks including whisky, gin, and rum’ all come under that category.”

The question remains, do we need to completely eliminate ultra-processed foods from our diets?

Despite growing evidence suggesting that ultra-processed foods could be harmful to heart health, the British Heart Foundation (BHF) states that it’s still not conclusively clear whether these products should be entirely eliminated from our diets. They recommend a balanced approach, saying, “Instead of trying to completely cut out these foods, think about the balance in your diet.

“Make sure that there are minimally processed foods in there too – eat fruit and vegetables with your meals and drink water instead of sugary drinks – and try to fit in time over the week for home cooking. It’s also important to remember that not all ultra-processed foods are equal.

“When you do include ultra-processed foods in your diet, choose those with more nutritional benefit – wholegrain bread and cereals or baked beans for example, instead of crisps, sweets or pizzas. Get in the habit of reading food labels so you can easily identify and cut back on foods that are high in sugar, salt, or saturated fat.”