So, you’ve decided to cut ultra-processed foods (UPFs) from your diet, but avoiding them becomes tricky when you start to question what exactly counts as ultra-processed versus simply processed. After all, some processing is beneficial, right?
“One of the biggest challenges for people is identifying what’s healthy and what’s not in a supermarket environment,”
explains Dr. Adrian Brown, a Senior Research Fellow from University College London (UCL).
“On the face of it, a low-fat yoghurt may look healthy, but it could also be high in sugar. Adding that it’s also ultra-processed will only make these decisions harder.”
Despite these challenges, identifying UPFs doesn’t need to be hard. With time, it will become second nature. This guide will help you become confident about what constitutes an ultra-processed food and what does not.
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Finding Ultra-Processed Foods
Generally speaking, it is relatively easy to spot ultra-processed foods. They are the ones with the long ingredient lists, the ones with ingredients you don’t recognise. They are found everywhere within the supermarket. They can be in the bread section, the fridge section, the freezer section: everywhere.
Some common examples include:
- Packaged ready-to-eat meals (even your lunchtime sandwich meal deal)
- Snacks and sweets like chocolate, crisps, cakes, and cookies
- Supposedly ‘healthy’ items like flavoured yoghurts, breakfast bars, cereals, and even some nut butters
Some of these may look healthy but can still be loaded with additives and artificial ingredients that make them ultra-processed.
There is a clear overlap between the healthiness of food, front-of-pack labelling, and the level of food processing,” says Samuel Dicken from UCL’s Division of Medicine. “This has implications for understanding what we eat and drink in the UK.”
How to Spot Ultra-Processed Foods
Check the Ingredient List
The most straightforward way to spot a UPF is by reading the label. If you see a long list of ingredients, especially ones you don’t recognise or can’t pronounce, chances are it’s ultra-processed. Here’s what to look out for:
- Long Ingredient Lists: Ultra-processed foods often have lengthy lists filled with preservatives, stabilisers, and artificial flavourings. A shorter, simpler list is usually a good sign the food has been less tampered with.
- Unfamiliar Ingredients: If you wouldn’t find it in your kitchen cupboard, it’s probably a UPF. Common examples include additives like “calcium propionate” or “ethylcellulose,” used to enhance texture, shelf life, or stability.
Look for Additives
Ultra-processed foods are typically packed with additives. Some common ones to keep an eye out for include:
- Preservatives: Chemicals like sodium benzoate, potassium sorbate, and nitrates, which extend shelf life but can have potential health risks if consumed in excess.
- Artificial Sweeteners: Found in many “low-calorie” or “sugar-free” products, these include aspartame and sucralose. Though lower in calories, some research suggests they may impact metabolism or appetite regulation.
- Flavour Enhancers: Additives like monosodium glutamate (MSG) boost the flavour of savoury foods. While generally safe in small amounts, too much can cause sensitivity reactions.
- Artificial Colourings: Dyes like Yellow No. 5 and Red No. 40 are added to make food visually appealing, but they’ve been linked to allergic reactions and other sensitivities in some individuals.
Don’t Be Fooled by Marketing
Packaging and marketing can often disguise a UPF as something healthy. Be cautious of:
- Bright and Eye-Catching Packaging: Ultra-processed foods tend to come in vibrant, attention-grabbing packaging designed to make them look appealing—often prioritising convenience and taste over nutrition.
- Health Buzzwords: Claims like “low-fat,” “sugar-free,” or “fortified with vitamins” can be misleading. While they sound healthy, these foods can still be ultra-processed and contain artificial ingredients.
Understand the Food’s Purpose
Many ultra-processed foods are designed for convenience:
Pre-packaged Meals and Snacks: These are typically ultra-processed. Ready meals, instant noodles, and snack bars often contain a long list of ingredients to preserve shelf life and enhance flavour.
Research Insights
A 2019 study published in The British Journal of Nutrition by researchers from University College London (UCL) found that while ultra-processed foods (UPFs) generally contain more calories, fat, sugar, and salt than minimally processed foods, some UPFs may display more favourable nutrition labels for sugar or fat (Source).
However, it’s crucial to note that these favourable labels do not outweigh the overall health risks associated with consuming UPFs. This finding highlights the confusion caused by food labelling and underscores the need for consumers to be cautious and informed when making food choices, particularly regarding UPFs.
A report by Public Health England emphasised the variation in healthiness among processed foods, suggesting a pressing need for improved food labelling to help consumers make healthier choices (Source).
The National Diet and Nutrition Survey (NDNS) has revealed that UPFs constitute a significant portion of the UK diet, raising concerns about their nutritional quality. The findings indicate that a considerable percentage of energy intake in the UK comes from UPFs, further underscoring the need for enhanced consumer awareness regarding food labelling (Source).
Lastly, research published in the British Food Journal found that consumer understanding of food labels significantly influences food choices. This study stresses the importance of improving labelling practices to empower consumers to make healthier decisions concerning UPFs (Source).
Final Tips for Avoiding UPFs
When trying to avoid ultra-processed foods, it’s all about the ingredient list. Aim for products with:
- Short, simple ingredients you recognise
- No artificial additives or preservatives
- Foods you could, in theory, make at home
By keeping an eye out for overly processed foods and choosing whole, natural options, you’ll be well on your way to a healthier, more balanced diet.
For more information or help while shopping check out our Common UPF Ingredients List.
Have any tips yourself that have helped you? Comment below!