The Dangers of Ultra-Processed Foods

More than half the calories we eat in the UK now come from ultra-processed foods. But what does this mean for our health, and how can we cut back?

Ultra-processed food is everywhere, and it probably makes up more of your shopping trolley than you’d think. The term is often used interchangeably with ‘processed food’ but they’re not the same. So, what exactly are ultra-processed foods, how are they affecting our health and what can we do to cut back? Generally, most of the food we eat has been processed in one way or another. Milk is pasteurised to make it safe to drink, beans are dried and canned to extend their shelf life, and seeds are pressed to produce oils. However, this doesn’t necessarily make these foods unhealthy. Ultra-processed foods, on the other hand, contain ingredients you wouldn’t typically find in your kitchen cupboard. Chemicals, colourings, sweeteners, preservatives – ultraprocessed foods are littered with them. Some of the foods that fall into this category are unsurprising. Crisps, fizzy drinks, biscuits and ice cream are all highly processed, but did you know that even breakfast cereals, white bread and ready meals are too? It can be hard to detect highly processed foods, which unfortunately makes us even more likely to add them to our shopping basket. But what damage does this do to our bodies? Created to be convenient, cheap and tasty, ultraprocessed foods are typically high in sugars, refined grains, fats and salt. They also have very little nutritional value and are highly addictive, which explains why they’re so prevalent in our diets. They’re hard to resist! Recently, highly processed foods have also been linked to heart disease, diabetes, obesity and even some cancers. As with anything though, moderation is key. There’s nothing wrong with a biscuit dipped in your cup of tea or a takeaway every now and again. The trick is to eat ultra-processed foods as part of a healthy balanced diet. So, how can we limit the amount of highly processed foods we consume?

Check your labels

One of the easiest ways to check whether a food product is highly processed is to look at the ingredients list. A label full of long words you can’t pronounce is one sign that a food is highly processed. You can also check the Nutrition Information Panel to identify foods that contain high amounts of saturated fat, sugar and sodium (salt).

Find substitutes

There are plenty of substitutes to ultra-processed foods on the market. Instead of potato crisps try low-fat popcorn, which is whole grain and a good source of fibre. Swap sugary cereals for unsweetened oatmeal, and add fruit for flavour, and replace white bread with a homemade or granary loaf.

Cook more meals from scratch

When you prepare a meal from scratch, you have more control over the ingredients you’re consuming. You can also pack in plenty of whole foods, such as vegetables, beans, legumes and whole grains. Start compiling a list of quick and easy meal ideas to prepare when you’re feeling lazy. Salads, omelettes and stir-fries require little effort, and are super tasty.

Be wary of false advertising

Don’t be fooled by phrases like ‘fat-free’, ‘natural’, ‘no added sugar’ and ‘sugar-free’. Foods that are advertised as healthy often contain artificial ingredients or other chemical additives, such as artificial sweetener, which make them significantly more processed – and unhealthy – than they might first appear. Remember to check the ingredients list!

Keep healthy snacks on hand

If you’re in a rush, grabbing a packet of crisps and a cereal bar on your way out the door is tempting. However, keeping your kitchen stocked with portable, nutritious snacks can make it much easier to make healthy choices on the go. Fresh fruit, unsalted nuts and hard boiled eggs are all good examples of simple but tasty snacks that’ll keep you energised throughout the day.

Take it slow

If ultra-processed foods constitute a large portion of your diet, it’s a good idea to reduce your intake of these foods slowly to begin with. This is because going cold turkey increases your likelihood of craving the high-fat, high-sugar foods your body has become accustomed to. Plus, sometimes highly processed food is simply more convenient. Start by trying to enjoy one unprocessed or minimally processed meal a day, and gradually increase as you see fit.