Ultra-Processed Foods (UPFs) Are Harming Our Health – Here’s What to Eat Instead

Ultra-processed foods (UPFs) have become dietary villains, linked to serious health concerns like heart disease, diabetes, and poor mental health. Research from the British Medical Journal (BMJ) and other studies have painted a bleak picture of their impact, yet these foods dominate our diets due to their convenience, affordability, and addictive appeal.

Let’s explore what UPFs are, why they’re harmful, and healthier alternatives to include in your meals.

What Are Ultra-Processed Foods?

UPFs are industrially manufactured products packed with additives like preservatives, emulsifiers, colorings, and artificial flavors. Unlike minimally processed foods (e.g., fresh produce or homemade bread), UPFs are designed for long shelf life and hyper-palatable flavors that keep us reaching for more. Common examples include sugary cereals, ready meals, sodas, and packaged snacks.

The term UPF was coined in 2009 by Brazilian scientist Carlos Monteiro, whose Nova classification system categorizes foods by processing level. Foods in Nova Group 4 (UPFs) are often stripped of natural nutrients, with artificial ingredients added to mimic or enhance flavor and texture.

The Dangers of UPFs

A 2024 study reviewing the health effects of UPFs found startling correlations:

• 50% higher risk of cardiovascular death.
• 48-53% higher likelihood of anxiety.
• 12% increased risk of type 2 diabetes.
• Associations with obesity, sleep disorders, and depression.

Additional research has linked UPFs to cancer, high blood pressure, and cognitive decline. The combination of additives, refined fats, and sugars seems to interfere with metabolism and appetite regulation, leaving us hungrier and more prone to overeating.

Healthier Swaps for Common UPFs

Switching from UPFs to minimally processed foods doesn’t mean sacrificing convenience or taste. Here are some simple swaps:

1. Bread
   Instead of processed white bread with additives, opt for sourdough made with just flour, salt, and water.
   Find sourdough options here or here.
2. Processed Meats
   Replace bacon or ham with boiled eggs or fresh poultry. Eggs are rich in protein and essential vitamins like D and B12.
   Shop eggs here or here.
3. Margarine
   Ditch margarine, which often contains emulsifiers, for natural butter or plant-based spreads.
   Explore healthier butter options .
4. Sugary Cereals
   Skip cereals with additives like BHT and switch to porridge oats or muesli made from whole grains.
   For ideas for recipes involving porridge oats click here.
5. Snacks
   Trade flavoured crisps for homemade popcorn seasoned with herbs or spices.
   Buy popcorn kernels here.
6. Yogurt
   Replace sweetened, low-fat yogurts with full-fat natural Greek yogurt or kefir for probiotics and better satiety.
   Find Greek yogurt .

What Does Science Say About UPFs?

Research highlights the cumulative harm of UPFs:

• Heart Health: Studies in China and Australia connect UPFs with increased rates of heart disease and high blood pressure.
• Obesity: The ultra-processed nature of these foods makes them “hyper-palatable,” disrupting appetite signals.
• Cancer: A 2023 Imperial College study linked UPFs with ovarian and brain cancers.

Dr. Chris van Tulleken, author of Ultra-Processed People, emphasizes that it’s the synergy of additives, rather than individual ingredients, that harms our health. Observational studies back this up, although causation is complex and influenced by factors like lifestyle and genetics.

Distinguishing Processed from Ultra-Processed Foods

Not all processed foods are harmful. For instance:

• Minimally Processed: Items like tinned tomatoes and plain pasta are fine.
• Ultra-Processed: Products with artificial sweeteners, modified starches, and additives like MSG are red flags.

When shopping, read labels carefully. Avoid products with unfamiliar ingredients or marketing health claims—often a sign nutrients were artificially added back after processing.

Practical Tips for Reducing UPFs

1. Cook at Home
   Preparing meals from scratch lets you control ingredients.
   Browse easy recipes here.
2. Choose Better Convenience Foods
   Some ready meals and alternatives are processed but not ultra-processed. Tesco and Marks & Spencer offer options rated highly for nutritional quality.
3. Use Apps for Guidance
   Tools like Open Food Facts classify products by their Nova score, helping you avoid UPFs.

Why Reducing UPFs Matters

The overwhelming evidence against UPFs has spurred calls for public health campaigns and clearer labeling. Dr. van Tulleken advocates for warning labels and improved consumer education to encourage healthier choices.

“It’s about giving people freedom and choice,” he says, not banning UPFs outright but helping reduce their dominance in our diets.

By making small, consistent changes, we can navigate modern food landscapes with greater health in mind.