From pizzas to cereals – how to identify ultra-processed foods that are unhealthy and easy swaps that make a difference
GOOGLE the term “ultra-processed foods” (UPFs) and you’ll get some 36 million results.
But even the most health-conscious might not realise how much of our shopping trolley falls into this category – bread, houmous, baked beans and low-fat yoghurt, we’re looking at you.
A general rule of thumb dictates that foods with five or more ingredients are classed as ultra-processed, meaning they’ve been altered from their natural state.
“Consumption of UPFs has been directly linked to obesity, higher cholesterol, cardiovascular disease and high blood pressure,” says nutritional therapist Daisy Nicomanis.
“These foods cause inflammation in the body, due to the higher sugar and salt content.
"Additionally, our bodies may not recognise the additives in these foods, which can cause an inflammatory response,” she adds.
READ MORE IN HEALTH
Looking in your kitchen cupboards, you’ll find many items that are ultra-processed, from breakfast cereals to fizzy drinks, sweets and sausages.
It might feel overwhelming to try to make sweeping changes, but just a few smart swaps can make a huge difference.
How to spot a UPF
“If you’re reading ingredients on the packaging you wouldn’t find in a normal kitchen, then you’re looking at an ultra-processed food,” explains Daisy.
“These extra ingredients are used to alter taste, texture or colour, to make the food look more appealing and prolong shelf life.”
Most read in Health
These include additives, artificial colourings, preservatives, thickeners, emulsifiers, gelling or bulking agents, flavour enhancers and acidity regulators. Sometimes you might see these called things like high-fructose corn syrup and hydrogenated oils.
Then there are foods, such as chicken nuggets, that you might assume are not ultra-processed. After all, it’s just chicken and batter, right? Wrong.
“The chicken is deconstructed and blended down before being reconstituted with additives, colourings, preservatives and bulking agents to make it go further.
"So while they’re made with chicken, by the time it gets to you, it’s lost all its nutritional value,” warns Daisy.
“I know so many people who buy packaged seeded bread from the supermarket thinking it’s healthy.
"But supermarket bread is one of the most processed foods you can buy, because emulsifiers, additives and preservatives are usually added to it so it won’t go stale while it sits in your cupboard.”
To add even more confusion, look out for health claims on packaging.
“When foods say they contain 30% less sugar or claim to be low-fat, there will generally be other flavour enhancers in there to make up for it, turning a minimally processed food into an ultra-processed one,” explains Daisy.
Ultra-processed VS minimally processed
“The difference between processed and ultra-processed foods is the level to which the food has changed from its natural state,” says Daisy.
“Something that is minimally processed may have simply been processed by freezing, packaging, canning or cooking – think tinned tomatoes, frozen vegetables, tinned fish and pasteurised milk.”
Swapping your UPFs for processed foods is definitely worth working towards.
“These are all OK as they don’t have any extra ingredients added to them,” agrees Daisy.
BREAKFAST
Swap: Processed cereal
For: Yoghurt and oats
“While some kids’ cereals will have a health claim saying they’re fortified with vitamins, they could still be ultra-processed,” says Daisy.
“Go full-fat and plain when it comes to yoghurt, as the low-fat versions contain sweeteners.
"Another good option is overnight oats. Simply soak oats in milk in the fridge overnight, and add berries, nut butter, nuts and seeds to it in the AM.” Berries are expensive, so opt for frozen ones.
Swap: Supermarket seeded loaf with jam
For: Bakery sliced loaf with nut butter
“Not everyone is able to spend £4.50 on an artisanal loaf, but fresh bread from the bakery section in the supermarkets tends not to have any of the added preservatives that bagged bread typically does,” says Daisy.
“So try to buy a sliced fresh loaf – or a whole one and slice it yourself at home – then freeze it.
"When you’re ready, you can toast it from frozen. If you do have to go for a supermarket packaged option, opt for the wholegrain choice, which will at least be higher in fibre than white.”
LUNCH
Swap: Sandwiches
For: Pasta salad
“Rather than processed ham or chicken and bread, try pasta with (preferably home-made) pesto or chopped vegetables and olive oil,” says Daisy.
Make pesto with dark leafy greens (spinach or kale) olive oil, garlic, lemon juice, parmesan, walnuts and salt.
Swap: Crisps
For: Home-made pitta chips
Cut pitta bread into triangles and season with olive oil, salt and spices.
Bake for a few minutes at 180°C. Try having it with home-made houmous, which you can easily make by blending chickpeas, lemon juice, olive oil, tahini and garlic.
Swap: Cereal bars
For: Home-made bars
“Cereal bars are often ultra-processed due to the additives they contain,” says Daisy.
“People wrongly think that, as they have oats in them, they are healthy.”
Make your own instead by mixing mashed banana, oats and dates. Press the mixture into a tray and bake until golden.
DINNER
Swap: Supermarket chicken nuggets
For: Home-made chicken nuggets
“It’s cost-effective to make your own,” says Daisy.
“Cut chicken breasts to size, then dust in flour, coat in beaten egg and breadcrumbs. Bake and freeze to use when you need them.”
Swap: Supermarket pizza
For: DIY pizza
“Mixing flour, yeast, water and salt together, and blending a tin of tomatoes, is a cheaper way to enjoy pizza than buying a supermarket one,” says Daisy.
“If you don’t have time to let the dough prove, make a flatbread version instead.”
Swap: Jar of pasta sauce
For: Tinned tomatoes
“Tinned pasta sauces are often full of sugar, and additives,” says Daisy.
READ MORE SUN STORIES
Instead, make your own by mixing tinned tomatoes with lentils and blending into a sauce.
Add garlic and herbs to boost flavour.