.png)
Ultra-processed foods are all anyone in the health community can seem to talk about these days. But in spite of all of the talk, do any of us really know exactly what it's all about? How much do we really know about the food we put into our bodies?
According to a recent study, more than half of the average diet in the UK consists of ultra-processed foods — but other studies have shown that, although this food group is known to increase the risk of a wide range of health issues, most of us don't really know what ultra-processed foods actually are.
Ultra-processed foods, also known as UPFs, have only really garnered media attention in the last few years. As one 2020 piece in The Guardian explained, they've been around for decades, but we never had a name for them until Brazilian scientist Carlos Monteiro decided it was “time to demolish the pyramid” that separates food into grains, vegetables, dairy and meats, and instead classify food based on how processed it was. The least ‘healthy’ group in his new classification system was dubbed “ultra-processed.”
Since then, UPFs have become something of a buzzword in health communities — but it's clear that a lot of us don't really understand what makes food ultra-processed, why it's potentially ‘bad’ for us and what we should actually be doing about it. Here's what you need to know…
What are ultra-processed foods?
Most food we consume has undergone some degree of processing. “The majority of people don’t grow their own foods these days and most commercially available foods will have undergone some form of processing, such as being washed, chopped, or packaged,” says Kerry Beeson, nutritional therapist (BSc) at Prep Kitchen.
Ultra-processed foods are foods which are “industrially formulated” and have undergone intensive processing. “These foods are not found in nature or a recipe book, and typically contain a long list of unrecognisable ingredients including food additives, preservatives, artificial flavour enhancers, high fructose corn syrup, emulsifiers, artificial sweeteners, artificial colours and hydrogenated fats,” she says. “You usually find that these foods have a very long shelf life, which is another indicator that there are not many ‘natural’ ingredients.”
Examples of common UPFs include sausages, bacon, ham, white bread, biscuits, jams, low-fibre breakfast cereals, crisps and fizzy drinks.
What do ultra-processed foods actually do to your body?
So, what actually happens when we eat a food that has been ‘ultra-processed’?
The first thing that usually happens is a spike in energy.
“Due to the high sugar, salt or caffeine content [in many UPFs], when you first consume these foods you might feel an initial boost, which tricks you into thinking that they’re ‘good for you,'” explains Beeson. “Caffeine is a stimulant, which gives us an energy boost, and sugary foods result in a spike in our blood sugar which has a similar effect, or a ‘sugar rush'.”
These foods also tend to act on the hormonal reward cycle in our brains. “They the release of neurotransmitters like dopamine which make us feel good,” she says. “Unfortunately, these effects are short-lived, and we soon come crashing down to feel tired and sluggish.”
In addition to swings in your mood and energy, there are also “more sinister effects” happening inside the body when we first eat UPFs.
Beeson reels off a lengthy list: “The pancreas is under pressure to produce enough insulin to cope with all the sugar intake. Sodium from salt can increase our blood pressure, and cause water retention. Harmful fats can cause inflammation, so you might find that joint problems feel worse. Our gut microbiome will be affected, as the sugar encourages the growth of harmful bacteria and yeasts, and food additives have an adverse effect on our good gut bacteria populations, so you might feel bloated or get indigestion.”
A turmeric latte a day keeps the doctor away?
Unfortunately, all of this pressure on the body can have long-term effects. “If ultra-processed foods regularly make up a large portion of your daily diet, then be aware that you’re placing a great strain on your body,” says Beeson.
Potential risks include:
- Increased risk of chronic diseases: “The biggest concern over diets high in ultra-processed foods is that they have been associated with an increased risk of serious chronic diseases, such as type 2 diabetes, metabolic syndrome, heart disease, and certain cancers,” she says.
- Nutrient deficiencies: “These foods are typically nutrient-poor yet they take valuable nutrients to digest and metabolise,” says Beeson. “Diets high in UPFs are typically low in protein, natural fibre, potassium, zinc, and magnesium, and vitamins A, C, D, E, and B vitamins.”
- Gut health: “Ultra-processed foods are often low in fibre, but high in sugar and chemicals which have a detrimental effect on our good gut bacteria populations.”
- Mental health: “A diet high in ultra-processed foods has been associated with a 50% increase in the risk of anxiety symptoms.”
I wasn't expecting this.
Are the effects reversible?
Of course, all of this is pretty grim — and for people who may have unknowingly been eating a lot of UPFs, it may be downright worrying. However, even if you've always eaten a lot of UPFs, it's never too late to start making different choices when it comes to your diet.
“I’d always recommend by starting small,” registered Nutritionist Jenna Hope tells GLAMOUR. “For example, start by switching out your ultra-processed drinks for water or herbal tea. Follow this by switching high sugar, ultra-processed snacks for a piece of fruit, boiled eggs, hummus and carrots or some natural yoghurt.”
We can't ignore the question of money
While some people may eat a few too many UPFs for reasons from preference to convenience, many others find themselves eating a UPF-heavy diet due to financial reasons.
Studies have shown that while 60% of the average adult's diet in the UK is comprised on UPFs, that number is much higher in the most deprived areas. Unfortunately, processed foods tend to be cheaper, easier to cook and more frequently advertised as economical.
Adds registered nutritional therapist Jennifer Walpole: “UPFs have become ubiquitous. It seems nearly every processed food contains seed oils, added sugars, and refined grains. This makes it challenging, especially for households on tighter budgets, to avoid them. There's no denying that UPFs are often cheaper than fresh produce or whole grains.”
Hope recommends that people on a budget reframe how they think about foods — often non-processed foods may appear more expensive, but can go a lot further. “It can be very tempting to fill your cupboards with UPFs on the basis that they’re cheaper than wholefoods,” she says. "However, some wholefoods such as beans, pulses, frozen vegetables, oats, canned fish and whole grains can be more cost effective as they’ll keep you fuller for longer when compared to UPFs."
While this may be true, many campaigners and experts believe that the government needs to do more to ensure that the foods in our supermarkets are healthy and affordable – and that healthy eating doesn't become a luxury.
Can knocking back a shot of ginger really be life changing?
Cutting back UPFs on a budget
Looking to eliminate some of the UPFs from your diet? Walpole offers these suggestions:
- Batch cooking: Cook large quantities of meals – stews, soups, casseroles – on weekends and freeze portions for later. This saves time and money during busy weekdays.
- Buy in bulk (smartly): Consider buying staples like rice, lentils, beans, or oats in bulk online or at warehouse stores like Costco. Just ensure you have adequate storage space and will use everything before it expires.
- Embrace local grocers: Support local farmers' markets or smaller grocery stores. While certain items may cost slightly more, you're often getting fresher produce and supporting local businesses. Supermarkets often mark up prices to cover additional costs like packaging and transportation.
- Think outside the box: Canned beans, pulses (lentils, chickpeas), and tomatoes are a budget-friendly way to add protein, fibre, and essential vitamins to your meals. Plus, they have a long shelf life, reducing waste. Adding a tin of lentils to a beef bolognese, for example, will make the meal stretch further and is cheaper than buying more meat.
- Seasonal produce: Seasonal fruits and vegetables are typically cheaper and more flavourful. Plan your meals around what's in season to save money and enjoy peak freshness.
Hope also suggests making some easy switches:
- Switch high sugar cereals for low sugar muesli or a bowl of porridge
- Switch flavoured yoghurts for natural yogurt and cinnamon
- Switch cereal bars for a homemade date and nut energy bars
.jpg)
