This article was first shared in the April edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
What are ultraprocessed foods?
Ultraprocessed foods (UPFs) are foods that are highly processed and typically contain ingredients not found in your average kitchen.
They are making headlines, with Chris van Tulleken's book Ultra-Processed People exposing the murky details behind their production, and a growing body of research revealing that they are harmful to health, including by increasing your risk of heart disease, cancer and diabetes.
Relying on cheap, mass-produced ingredients, intensive processing technologies and plastic packaging, they're also bad for the planet.
How do I avoid UPFs?
Many people are coming to a decision that they want to avoid UPFs in their diet – quite rightly, in my opinion.
But, to stop eating UPFs (or to at least cut down), you need to be able to identify them, which isn't as easy as you would imagine. They don't come with a warning (yet, anyway).
Some foods are pretty obviously UPFs, like a Pot Noodle, but some, like plant-based milks, are less obvious. When does processed become ultraprocessed?
There is a system called NOVA, which classifies foods based on their level of processing: group 1 foods are unprocessed or minimally processed, group 4 are UPFs, and groups 2 and 3 are everything in between. But, NOVA isn't a consumer tool – it isn't used on food labelling. And it is not without criticism from nutrition experts (but, that's for another day).
So, what now?
You could be really dedicated and solely eat wholefoods (fruit and veg, fish, meat, nuts, etc) that are clearly unprocessed, but processed foods like fermented and tinned foods can be very convenient and really good for us. You don't want to exclude these unnecessarily, making your life harder and risking missing out on key nutrients.
Basically, you're winning half the battle by home cooking.
Most (but not all) of the ingredients that you cook with are processed rather than ultraprocessed. Cooking oils, cheese, tinned tomatoes, butter, tinned fish, tofu, honey, salt, vinegar, flour and pasta are all processed rather than ultraprocessed.
But, be wary of foods such as tinned coconut milk, cartons of plant-based milk such as oat milk, yoghurt and bread, which are commonly available both as processed and ultraprocessed, and ideally you'd be able to tell which is which.
Some good news is that some common UPFs (baked beans, ketchup, even ready meals) are available as non-UPFs. These are often organic versions, but not exclusively. And it's worth noting that just because something is organic doesn't mean its not a UPF.
A little work is required in the supermarket, but let's be honest... you have better things to do with your time. So I'll try to make this quick.
Here are 5 steps to identify and avoid UPFs, quickly (ish):
Look for clues in the branding. Products with eye-catching, bold, colourful packaging often fall into the UPF category. With big marketing budgets, they can be found leering at you from the ends of the supermarket aisles and by the tills. Stick to your shopping list and try not to get swayed.
Find the 'traffic light label'. Although there is no obligation to, most major supermarkets and manufacturers display this on the front of packets. This label will tell you whether a food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt, and the number of calories. UPFs are way more likely to have red or amber labelling, indicating high or medium amounts.
Have a glance at the ingredients list. UPFs often have a lengthy list including additives, preservatives and flavourings. Look out for words such as 'hydrogenated', 'modified', and 'artificial'. High-fructose corn syrup, also known as 'glucose-fructose syrup', is one to avoid – it's an artificial sugar only found in UPFs. But, be aware that not all unfamiliar terms signify an UPF, and don't feel you have to read every word. Glance: long list? Confused? Yes: Decide if you want it.
Be wary of nutrition or health claims. Ironically, UPFs are more likely to have claims or buzzwords such as 'source of fibre', 'natural', 'superfood' or 'less than 100 calories'. Don't believe the hype!
Notice if it is a modified version of something, e.g. a low-fat or plant-based version. When manufacturers reformulate a food, they need to compensate for the loss of flavour and/or texture by adding other ingredients, like sugars, artificial sweeteners, thickeners and preservatives.
And if you're still not sure you could...
Look at the sell-by and use-by dates. Ultraprocessing is designed, in part, to extend the shelf-life (ultimately increasing convenience and decreasing cost). A long shelf-life can indicate an UPF, although not always. Things you'd expect to be fresh, such as bread, with a long date are probably going to be ultraprocessed, whereas tinned goods may well just be processed.
But, really, don't get bogged down
Soon these steps will become second nature, and actually for most things you won't even need to go past the first.
And there isn't necessarily a right and wrong answer. It's way more important to know whether you want to eat it or not, rather than it's technical definition.
And remember that the occasional UPF isn't going to do you any harm!
Do your best, but don't agonise over it, and certainly don't fear foods.
This article was first shared in the April edition of The Everyday Nutrition Newsletter. Sign up via the from at the bottom of this page to receive the newsletter in your inbox every month.
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