We investigate the real difference between natural, processed and ultra-processed foods

YOU might think you are being good to yourself by opting for a low-fat ready meal or oven chips rather than a takeaway.

But scientists from France have suggested the more such  “ultra-processed” foods feature in our diets, the greater our   risk of  getting cancer.

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Ultra-processed foods contain fewer nutrients, less fibre and more sugar, fat and salt – and more additives  and preservatives – than processed foods.

But how do you tell the difference?

Here, CHRISTINA EARLE helps by highlighting what is in natural, processed and ultra-processed foods.

POTATOES

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Natural

POTATO

We all love a decent spud, which are rich  in heart-boosting selenium and potassium. They are at their healthiest when baked or steamed, then served as part of a balanced meal.

INGREDIENTS: 1

Processed

TINNED BASICS ­SAINSBURY’S ­POTATOES (540g)

These are good for you but contain firming agents and anti- oxidants to help keep them fresh. Be aware of some varieties that add sugar and salt, too.

INGREDIENTS: 4

Ultra-processed

TESCO HOMESTYLE STRAIGHT CUT OVEN CHIPS (950g)

These include sunflower oil, rice flour, potato starch, turmeric and paprika. If you like chips, it is best to make your own oven-cooked versions.

INGREDIENTS: 9

TURKEY

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Natural

TURKEY LEG

Low in fat and high in protein, we should not just wait for Christmas  to tuck into a bit of fresh turkey. It is a good source of lean protein, which helps keep our muscles  in good shape.

INGREDIENTS: 1

Processed

ASDA WAFER THIN HONEY ROAST TURKEY SLICES

They might sound healthy but these slices consist of only 80 per cent turkey. Sugar also sneaks  on to the lengthy ingredients list.

INGREDIENTS: 10

Ultra-processed

BERNARD MATTHEWS BREADED TURKEY ESCALOPES

Just 36 per cent turkey, plus modified waxy maize starch, spirit vinegar and sodium bicarbonate – which Victorians used to clean with.

INGREDIENTS: 19

BEETROOT

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Natural

BEETROOT

Good for blood pressure, as they are rich  in potassium. They are stuffed with folic acid too, which, along with a 400 microgram daily supplement, helps expectant mothers prevent birth defects.

INGREDIENTS: 1

Processed

ASDA PICKLED CRINKLE CUT ­BEETROOT

Although beetroot in a jar is not inherently bad for you, it does contain additives and sugar. Best stick to the fully natural stuff for the best health boost.

INGREDIENTS: 8

Ultra-processed

TYRRELL’S ­VEGETABLE CRISPS WITH MAPLE

Veggie crisps can be worse than potato. Each pack contains a blend of 63 per cent of beetroot, parsnip and carrot but contains 5.5 tsps of sugar per 100g.

INGREDIENTS: 4

PORK

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Natural

PORK SHOULDER STEAK

A great source of  B vitamins, key to a healthy nervous system and blood. Its high iron content could help stave off anaemia and keep red blood cells healthy.

INGREDIENTS: 1

Processed

WAITROSE DUCHY ORGANIC PORK  SAUSAGES

Not as healthy as pork shoulder steak, they contain 86 per cent pork shoulder and ingredients such as wheat and yeast to bulk them out.

INGREDIENTS: 15

Ultra-processed

MORRISONS  20 MINI PORK SAUSAGE ROLLS

Mini sausage rolls contain a tiny 32 per cent pork, plus nasty vegetable oils and potato starch to keep flour fresh. Low in fibre, with added salt.

INGREDIENTS: 16

RASPBERRIES

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Natural

RASPBERRY

Packed with skin-boosting vitamins, such as vitamin C. They are also rich in antioxidants which can help ward off ­cancer and dementia. An 80g portion is one of your five a day.

INGREDIENTS: 1

Processed

TESCO RASPBERRY JAM

Tastes good on your morning toast but contains additional sugars and syrups, making it bad for your teeth, while much of the vitamin C is lost in the processing.

INGREDIENTS: 6

Ultra-processed

BURTONS BISCUITS JAMMIE DODGERS

Real raspberries don’t feature here. Flavoured jam makes up 27 per cent of each biscuit, which are also high  in calories, with 77 per 18g biscuit and more than 1 tsp of sugar.

INGREDIENTS: 25

LAMB

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Natural

ROAST LAMB

Red meat, such as lamb, is an excellent source of iron in its natural state, which can help reduce risk of iron-deficiency anaemia. It is best to eat it in the form of mince or steak.

INGREDIENTS: 1

Processed

TESCO LAMB & MINT BURGERS

These are certainly better for you than an ultra-processed ready meal but bear in mind these burgers contain only 84 per cent lamb plus a preservative.

INGREDIENTS: 13

Ultra-processed

ASDA SHEPHERD’S PIE

Contains just 20 per cent lamb with potato as the main ingredient. Onions also play a big part in terms of volume but the rest is a free-for-all, including burnt sugar syrup.

INGREDIENTS: 36

EGGS

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Natural

EGG

Eggs are high in ­protein and contain vitamin D, which will help you maintain strong teeth and bones. Some are  also rich in essential omega 3 acids, which aid brain health.

INGREDIENTS: 1

Processed

TWO CHICKS LIQUID EGG WHITES

As the name suggests, this has had the   yolks removed. A thickener has also been added to make them easier to whisk. They still consist mainly of egg.

INGREDIENTS:  2

Ultra-processed

ASDA SHARING  18 SAVOURY  EGG BITES

These contain 14 per cent egg and a tiny fraction of dried egg white. High in fat, with 16g of fat per 100g, and low in fibre, with just 1.7g per 100g.

INGREDIENTS: 35

CHICKEN

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Natural

CHICKEN BREAST

Chicken is a great source of lean protein that will help your  body build and repair muscle and tissues. Protein from chicken also helps regulate hormones.

INGREDIENTS: 1

Processed

MORRISONS  CARVERY ROAST CHICKEN (240g)

Contains a respectable 96 per cent chicken breast – but watch out for the ­preservatives and salt. Why not slice the proper stuff yourself?

INGREDIENTS: 10

Ultra-processed

BIRDSEYE CRISPY CHICKEN DIPPERS

Just 50 per cent chicken goes into a dipper, with the rest  made up of different flours, E numbers  and some cholesterol- raising palm oil.

INGREDIENTS: 16

TOMATOES

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Natural

TOMATOES

Full of antioxidants which help prevent cancer. They are also rich in vitamin A, ­crucial for healthy skin, and contain no fat. A portion of seven cherry tomatoes counts towards your five a day.

INGREDIENTS: 1

Processed

 DOLMIO ­BOLOGNESE  PASTA SAUCE

This contains 76 per cent tomatoes and 11 per cent tomato paste. But watch for sugar content – there are nearly two teaspoons in a  125g serving.

INGREDIENTS: 11

Ultra-processed

GOODFELLA’S  THIN & CRISPY  MARGHERITA

Contains tomato purée – but there is no mention of real tomatoes in ingredients. Has a third of your daily salt allowance (2g) if you eat half.

INGREDIENTS: 26

CARROTS

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Natural

CARROT

Three tablespoons of chopped uncooked carrots provide around 50 calories and  430 per cent of your vitamin A requirements, which helps keep your eyes healthy.

INGREDIENTS: 1

Processed

MORRISONS ­CARROT AND ­CORIANDER SOUP

This contains 45 per cent carrot but is also high in salt. One half of a 300g pot contains 1.8g of salt, which is nearly a third of your recommended intake.

INGREDIENTS: 11

Ultra-processed

TESCO FINEST ­CARROT CAKE

Looks the business but has just 12 per cent carrot, as well as golden syrup and palm oil. It is high in sugar, with 8½ tsp of sugar per 100g, and just 2.5g of fibre.

INGREDIENTS: 35

RICE

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Natural

BROWN RICE

Rich in selenium,  this stuff is shown to boost heart health. It is wholegrain, which makes it a rich source of fibre,  essential for  a healthy digestive system and regular bowel movements.

INGREDIENTS: 1

Processed

VEETEE BASMATI MICROWAVE RICE

Sunflower oil and other additives designed to work as preservatives have also been added to this microwave rice, which contains 97 per cent rice.

INGREDIENTS: 15

Ultra-processed

TESCO HEALTHY LIVING CHICKEN & ASPARAGUS RISOTTO  (385g)

Contains extra ingredients, including preservatives and salt to help it last longer – with the latter potentially raising blood pressure.

INGREDIENTS: 29

ORANGES

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Natural

ORANGE

A good source of B vitamin folate and an excellent source of vitamin C. Folate is proven to help ward off birth defects in mums-to-be when combined with a dietary supplement.

INGREDIENTS: 1

Processed

ORANGE, MANGO  & PASSIONFRUIT JUICE

Around 80 per cent of the juice in this comes from oranges. It loses its fibre when turned into juice so  stick with real oranges for your vitamin and nutrient hit.

INGREDIENTS: 3

Ultra-processed

ORANGINA (330ml)

This sparkling drink contains just ten per cent oranges and even that comes from ­concentrated juice. Sugar content is high too, with 3½ tsp per 330ml bottle.

INGREDIENTS: 13

MILK

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Natural

MILK

Your bones and teeth will thank you for a glass, as milk is packed with calcium. It helps ward off brittle bone diseases, such as osteoporosis, especially in women, and can improve heart health.

INGREDIENTS: 1

Processed

LAUGHING COW TRIANGLES

The main ingredient in Laughing Cow Cheese Triangles is milk. But emulsifying salts also feature on  the ingredients list, so it is not as pure as the creamy white stuff.

INGREDIENTS: 9

Ultra-processed

BISTO CHEESE SAUCE MIX

Bisto’s cheese sauce mix contains nine per cent cheese powder but is mostly made  up of palm oil. It  also has four E ­numbers  to enhance its ­flavour and colour.

INGREDIENTS: 22

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TUNA

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Natural

TUNA STEAK

We are advised to eat two portions of oily fish a week – tuna steak is a good place to start. Rich in omega 3 acids, it promotes brain health and can reduce the chances of dementia.

INGREDIENTS: 1

Processed

JOHN WEST  TUNA CHUNKS IN ­SUNFLOWER OIL

The oiliness is lost in the canning process, so while tinned tuna  offers a rich source of ­protein, it is not as good for you as tuna steak.

INGREDIENTS: 3

Ultra-processed

SAINSBURY’S TUNA AND SWEETCORN SANDWICH

This contains just 28 per cent tuna. There is also palm fat and palm oil in there, which can raise bad cholesterol, which is linked to heart disease.

INGREDIENTS: 32

CHANGES KILL OFF BENEFITS

FOODS become ultra- processed when the original ingredients have undergone so many changes to their basic form that they require a bevy of additives to make it into our food chain.

They are often left with little of the original ingredient.

Anything from ready meals and rice cakes to sausages and savoury snacks can be ultra-processed, so check for labelling and “traffic light” information.

If it is not there, the product could have something to hide, so turn them over and check the nutritional numbers.

Anything with more than 3g of fat, 1.5g of saturated fat, 5g of sugars and 0.3g of salt per 100g means you need to think twice.

Try to only eat products with the least number of ingredients — the longer the list, the higher the chance it is ultra-processed.

With the exception of home-grown fruits and veg, technically most food is processed before we eat it. We process food to make it palatable, digestible and safe.

No nutritionist in their right mind is going to turn their nose up at the usefulness of processing such as the pasteurisation of milk, for example.

Try to base your meals and snacks on vegetables, wholegrain starchy carbohydrates — such as porridge oats and brown rice — and  lean protein — for example eggs, pulses, chicken and fish.

Include some fruit and some water to keep you hydrated and it is fine to have some ultra-processed foods for a treat.

Rely on them all the time, though, and your diet is likely to take a severe nutritional hit.

By Amanda Ursell

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