The truth about ultra-processed foods

We take a closer look at the processed foods filling our baskets, and the potential health consequences of consuming them

Processed foods are part of modern life, but how much harm do they really cause? From pre-chopped carrots to microwavable macaroni, not all processed foods carry the same risks, but ‘ultra-processed foods’ (or UPFs) are more commonplace that you might realise – and understanding their impact on our health is more crucial than ever.

What exactly are ultra-processed foods?

Almost all foods go through some sort of processing before consumption, and often this can have a positive result. Take frozen peas, for example. They are affordable, last a long time, and reduce food waste. Similarly, canned lentils are a convenient source of protein, and pasteurised milk is safe to drink compared to the raw alternative. On the other hand, UPFs are complex food formulations created primarily from substances derived from foods and additives, with very few intact, whole food ingredients.

Unlike traditional cooking methods, UPFs incorporate ingredients not typically used in home kitchens. While they might include familiar elements like sugars, oils, and salt, they also contain highly processed ingredients such as hydrogenated oils, hydrolyzed proteins, maltodextrin, and high-fructose corn syrup.

This kind of food processing becomes harmful when it reduces nutritional value, adds excessive sugar, salt, or unhealthy fats, or includes harmful substances. For example, refined white bread loses fibre during processing, and processed red meat can increase risk of bowel cancer by 32% and colon cancer by 40%, as noted in a 2020 study in the International Journal of Epidemiology.

If you eat a lot of UPFs, it’s not necessarily your fault. Foods like cookies, crisps, and frozen pizzas are often engineered to be ‘hyper-palatable’ which makes them tasty, lacking in nutrients, and more likely to be consumed in large quantities. Artificial colours, flavour enhancers, non-sugar sweeteners, and numerous chemical agents are often designed to improve texture, appearance, and palatability. The ultimate goal is to produce convenient, attractive, and profitable products that are designed to be irresistible and long-lasting.

Confusingly, many foods labelled or advertised as ‘low fat’, ‘organic’, or ‘natural’, can often be heavily processed, even though they are assumed to be a healthier choice. This misleading phenomenon is known as the ‘health halo’ and is something to look out for.

What is the real problem with UPFs?

The health impact of UPFs is challenging to define, because of complex individual factors like genetics, lifestyle, and metabolism. This makes it difficult to prove the relationship between UPF consumption and certain health outcomes. However, there’s emerging research that can act as a guiding light. In one 2022 study of more than 10,000 American adults, published in Public Health Nutrition, the more UPFs participants ate, the more likely they were to report mild depression or feelings of anxiety. In Brazil, a 2022 study in JAMA Neurology that followed nearly 11,000 adults over a decade found a correlation between eating UPFs and worsened ability to learn, remember, reason, and solve problems. A high-level evidence review, published last year in the British Medical Journal, concluded that higher exposure to UPFs is associated with an increased risk of 32 damaging health outcomes including cancer, major heart and lung conditions, and mental health disorders, as well as early death.

How can we begin to limit our intake of UPFs?

Trying to completely eradicate UPFs from your diet is difficult because of how widely available, convenient, and addictive these foods are. If you’re concerned about the impact of UPFs, registered nutritional therapy practitioner Priya Kannath suggests starting by focusing on adding fresh, quality produce to your basket, and making healthy substitutes wherever possible.

However, it’s important to still be realistic about how many changes you can make. “Eating packaged and processed foods is rooted in our modern culture,” says Priya. “Therefore, completely avoiding them would be a hard task for many people to achieve.

“Not everyone will have the time or patience to make their yoghurt or bread at home daily. It is important to differentiate between minimally processed food that is nutritious, and ultra-processed food that contains various chemicals and calories. Clearly, not all processed foods are made equal, and not all are harmful.”

This means taking time to read the labels on packaged foods to look for added chemicals like colourings, flavourings, emulsifiers, thickeners, stabilisers, and other additives. You can also use Open Food Facts to access a food database where UPFs are clearly labelled. Alternatively, checking the ingredients list before you make a purchase can help. “Check whether you can recognise the names of these substances,” says Priya, “or whether they are ingredients you would typically find in your kitchen cupboard.”

The allure of many UPFs is the convenience factor. To combat this, try batch cooking using fresh, healthy ingredients, and storing them in the fridge or freezer to ensure you have quality food within reach. Meal planning will help you make a shopping list, ensure a variety of healthy food, and avoid impulsive buying.

By gradually shifting towards minimally processed alternatives and treating UPFs as an occasional occurrence rather than typical everyday foods, you can nurture both your health and your enjoyment of eating. The journey doesn’t require perfection – just conscious choices, and a proactive approach to nourishing your body and mind.