Ultra-processed foods (UPFs) are back in the news with health campaigners warning of the dangers inherent in eating them. Big names in health, including Dr Chris van Tulleken and Prof Tim Spector, have been calling for the government to update regulations to reduce sales of UPFs, with an approach akin to those used for alcohol and tobacco. According to campaigners, increasing numbers of studies appear to correlate chronic illness, gut bacteria dysbiosis. mental health issues and even a shorter life expectancy with a higher UPF intake. Avoiding foods with an excess of ingredients is the perceived wisdom, but do we need to go full ‘clean label eating’?
To my mind, we need to be cautious of throwing out the baby with the bath water. Demonising all convenience foods comes at a hefty price – as some processed, and even ultra-processed foods, can have a useful place in a balanced diet, contributing valuable nutrients. However, convenience should never mean compromise and a clued-up approach can save time, money and optimise nutritional wellbeing – keep reading for my tips.
Find out more about processed food, check out 5 ultra-processed foods that are good to eat, then try some of our sweet but healthy snack recipes.
When is a UPF not a UPF?
We’ve been processing foods for years: think milling flour and baking it into bread; pasteurising milk or turning it into cheese or yogurt; canning, pickling or freezing vegetables to get through the leaner months; even salting fish or brewing beer. Processing foods is sometimes essential to make them safe to eat or keep for longer, which allows many people to enjoy a healthy variety of foods every day. Sometimes, processing food can even make it more nutritious. Take tomatoes, for example. A fresh tomato contains the antioxidant lycopene, but processing it into tomato purée or to put it into a tin massively hikes up the bioavailability of the lycopene.
Although we all now use the term UPF, in fact, there simply isn’t a clear and reliable definition – and that’s partly where the controversies lie. If we oversimplify things, lumping all UPFs into one category, this removes any nuance, treating them all as bad as each other. But a food with 10 ingredients listed on the label isn’t automatically unhealthy, especially if seven of those ingredients are nutrients used to fortify (e.g. a wholegrain breakfast cereal). In summary, not all UPFs are created equal; it’s not the processing itself that is of concern, it’s the overall ingredient and nutritional profile of the product.
The UPFs I happily feed my family
With four children, a busy diary and limited time, I’m always on the lookout for ways to make life a bit easier; but as a dietitian I know that nutrition really matters too. So, when I’m planning what to eat at home there are a handful of go-to foods that I often rely on, and that doesn’t have to mean preparing everything from scratch.
- Baked beans
I always have baked beans in the cupboard. Yes, they do contain some sugar and salt (although lower sugar and salt versions are available) but on balance, they are packed with protein and fibre, and a price that belies their nutrient value. In addition, canned beans count as one of your 5 a day. - Wholegrain bread
I frequently serve this one alongside baked beans, toasted for the easiest of meals. Breads are so varied and not all of them are a nutrition winner, so I always go for a high-fibre type often with oats, multigrains and seeds. Many of these are fabulous for B vitamins too. - Fortified breakfast cereals
A 30-40g portion of a wholegrain breakfast cereal with added vitamins (such as folic acid and Vitamin D) and minerals (including iron and zinc) can really boost intakes of these key nutrients. It’s a cheap and convenient way to start the day. I always go for the ones with no added sugar and add some dried fruit. - Seeded oatcakes
One of my favourite snacks is seeded oatcakes with hummus or peanut butter. The variety of different seeds is likely to lengthen the list of ingredients, potentially pushing them into some UPF criteria, but they’re a top choice for nutrition. - Fruit juice
This is not strictly-speaking a UPF, but often demonised. A 150ml glass of unsweetened fruit juice counts as one of your 5 a day, even if it’s from a carton. Contrary to popular belief, the sugar content is not comparable to that of sweetened soft drinks; the natural fruit matrix of polyphenols, vitamins, minerals and pectin helps balance out potential negative effects from the free sugars.
5 ways to pick out a better UPF
- Be salt savvy
It’s recommended to have no more than 6g of salt per day (most people eat far more than this), so avoid UPFs that use a lot of salt to enhance flavour, such as soups and salted snacks. If you need a tasty snack, choose some unsalted nuts. - Focus on fibre
It’s always a bonus as a nutritionist to encourage people to eat more of something rather than cut back, and that’s the case for fibre. Look for foods such as ready meals or breakfast cereals with extra nuts, wholegrains, seeds and pulses to get a range of different fibres to support gut health. - Go for green
If you’re in a hurry then traffic light labelling can help identify whether a food is low, medium or high in salt, sugar or saturated fat. This can help with choosing ‘less bad’ foods, but isn’t completely foolproof. - Check for veg
If you’re choosing a ready meal, sandwich or even a pizza, find one with plenty of veg or salad in the top ingredients. And, even better, go for a veg or salad on the side too; it will help towards reaching 5 a day and gives an enhanced amount of vitamins, minerals and fibre. - Emulsifier exit
Much of the evidence on potential harmful effects of UPFs comes from research on emulsifiers having a negative impact on the gut microbiome. These are the ingredients I’d try to avoid.
What about the health risks?
Several research studies have linked a high intake of UPFs to a range of adverse health conditions, such as:
- Obesity and weight gain
As many UPFs are energy-dense and highly palatable, it’s easy to overeat, leading to significant weight gain. Portion control is key, even for the healthier UPFs. - Type 2 diabetes
Studies show that a diet dominated by UPFs can cause spikes in blood sugar and insulin resistance. - Heart disease
Because of the high levels of salt, saturated or trans fats, and low fibre content in many UPFs, there is a potential adverse association between heart disease risk and UPF intake. - Gut issues
Many, but not all, UPFs are low in fibre, which is essential for a healthy gut microbiome. There is also a range of additives, including emulsifiers, colours and nanoparticles found in some UPFs, and these have been linked with conditions including irritable bowel syndrome (IBS). - Mental health
Evidence from emerging research suggests associations between high UPF intake and anxiety or depression.
Much of the evidence is from observational, epidemiological studies, and this, along with the lack of clarity on categorisation of UPFs, makes it more difficult to draw strong conclusions. In addition, it is likely that eating a lot of UPFs may displace other foods which have a positive impact of health. Nevertheless, patterns have been emerging raising concerns, but more research is definitely needed.
So, are UPFs a health hazard?
In the end, the cornerstone of good nutrition is balance. Denying ourselves and becoming obsessed with so-called clean eating can be damaging to our relationship with food, tipping the balance too far in the pursuit of nutritional nirvana, and then crashing under the pressure of unrealistic expectations. The ongoing debate around UPFs has created a climate of confusion and even some fear. Most dietitians would agree that an 80: 20 approach to eating processed foods is where the sweet spot lies: enjoying seasonal, locally produced, quality food. Fruit and vegetables, some good quality protein, wholegrains and adequate fluid intake should make up the bulk of any healthy diet. Being healthy is not defined by one type of food, but the overall balance in diet and lifestyle choices.
Rather than aiming for complete elimination, having some processed, and even ultra-processed foods (such as the ones highlighted in this article), can support that balance too, helping us to reach nutrition targets and providing an appropriate and realistic level of convenience without compromising on nutrition and wellbeing.
Read more…
I was a UPF addict – here’s how I gave up my habit and what it did for my health
I gave up UPFs – here’s what I found out
Top 10 health foods to avoid
Saturated fat: what you need to know
All you need to know about sugar
Low-salt dinner recipes
What are ultra-processed foods?
What is processed food?
Ultra-processed foods – what to avoid
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