Ultra-processed foods: Are they really that bad for your health?

It feels like we cannot open a newspaper or scroll down our feed without hearing about the dangers of ultra-processed foods (UPFs).

Whether it is the high percentage of people – especially children – eating them, or studies showing their links to serious illnesses, it’s impossible to escape the hype around these kings of convenience – think biscuits, crisps, ready meals, even cereals.

So, what actually is a UPF? And what’s the difference between a ‘processed’ food item and an ‘ultra-processed’ one?

Factory-made and functional

According to the most widely used definition, UPFs are industrially produced, made mostly – or entirely – from substances extracted from foods, with little (if any) whole food added.

Processed foods, on the other hand, are likely to be changed in some way – such as canned, pasteurised or pickled – but not to the same extent.

Concerningly, most UPFs are about creating ‘foods’ from ingredients not normally used in the kitchen, drastically reducing production costs; often with fat, sugar and salt added to improve taste and texture.

This makes them an easily accessible, extremely calorie-dense option, which neither nourishes nor satisfies an appetite.

What are the health impacts?

Studies clearly show that large proportions of UPFs in peoples’ diets are associated with higher risks of coronary heart and cardiovascular diseases [1], cancers [2], obesity and weight gain [3] alongside diabetes [4].

Meanwhile, increased consumption is also linked to a 62% rise in mortality across all causes [5].

What this research tells us is that UPFs are linked to these health risks, but it’s still not clear whether they are the sole reason.

So, while people may be shouting at food packets in supermarkets, scorning their lists of unpronounceable ingredients as the direct causes of these illnesses (perhaps for good reason), the science is telling us there is plenty we don’t know yet.

During one pioneering study [6], however, participants were exposed to contrasting diets for two weeks - one high in UPFs, the other based on whole or minimally processed foods – with participants able to eat as much as they wanted, whenever they chose.

Interestingly, those on the UPF diet ate more carbs and high levels of fat at a faster rate, consuming approximately 500 more calories a day, putting on weight as a result.

Conversely, the group eating minimally processed foods lost weight during the two-week trial.

Should we avoid them completely?

Simply put, evidence shows UPF diets offer a fast-track to overconsumption, creating a hot bed for weight gain and its associated illnesses.

And the jury is still out on whether there are some links between UPFs, appetite dysfunction and changes to metabolism.

But, before we throw all our ultra-processed foods out of the proverbial trolley, let’s take a step back and go back to basics.

“Most importantly, let’s think of what we are not eating when we consume UPFs.”

Let’s consider where and why some might be needed.

Across the many sporting events broadcast over the past few months, you may have witnessed cyclists squeezing in a carbohydrate gel here and there. Or track and field athletes sipping sports drinks and eating snack bars to fuel their high-energy needs.

While these highly processed foods offer very little nutritional value, they serve to boost the performance of athletes while on-the-go in a quick-fast way.

Meanwhile, according to the NHS, some UPF-considered foods – like wholegrain bread, baked beans and high-fibre cereals – do feature in a healthy diet.

Eat the rainbow

When I work with athletes, we often discuss taking pride in our plates and unleashing the power of food to positively affect our health and performance.

It’s therefore important to consider what we are not eating when we consume UPFs.

Most UPFs contain very little, if any, fibre. Fibre is crucial for the health of our gut, heart, blood pressure, and so we feel full and manage hunger.

Eating whole fruits, vegetables, beans, pulses and wholegrains consistently also helps us maintain a healthy balance too.

And here lies the rub. These nutrients are – crucially – what get displaced when the proportion of UPFs increases in our diets.

Knowledge is power

Understanding the purpose of processed foods, why they are available and that they are not all ‘bad’ is key.

Whether it’s for convenience or to get certain nutritional benefits, they do have a place.

What’s obvious, however, is that minimising ultra-processed foods in our daily routines is far better than letting them become a mainstay (even if they might seem like the easy option).

Not only will this help prevent us overconsuming at mealtimes but also open the door to building much-less processed fruit, veggies, beans, pulses and whole grains into our daily habits – to nourish our bodies and lead more of us towards living healthier, happier and (hopefully) longer lives as a nation.

James’s ultra-simple ultra-processed swaps:

1. Instead of a takeaway or frozen pizza why not use one of the many better-quality sourdough bases available in the supermarkets? Top with crushed tomatoes and dried herbs, then some cooked shredded chicken, peppers, mushrooms and, finally, a little mozzarella cheese.
2. At breakfast rather than having the quick bowl of ultra-processed cereals, perhaps use a wholegrain muesli with chopped up apple or pear. Even better, put together some whole rolled oats with dried fruit and nuts soaked overnight in milk.
3. For snacks, rather than a fruit-flavoured yogurt pot which contains plenty of added sugar, maybe have some Greek or Skyr yogurt and add in some berries. These don’t have to be fresh: simply heat up some frozen mixed berries and stir them in.
4. Processed meats can be a staple, but with a little extra effort, a homemade meatloaf with lean beef mince, garlic and onion can provide that texture but with heaps more flavour and less nitrates, which are less healthy.

[1] NutriNet-Santé Study: Julia, C., et al. (2018). "Ultra-processed food intake and cardiovascular disease risk." BMJ.

[2] SUN Project: Mendonça, R. D., et al. (2016). "Ultra-processed food consumption and risk of overweight and obesity: the University of Navarra Follow-Up (SUN) cohort study." American Journal of Clinical Nutrition.

[3] NutriNet-Santé Study: Fiolet, T., et al. (2018). "Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort." BMJ.

[4] Mortality Study (Spain): Rico-Campà, A., et al. (2019). "Association between consumption of ultra-processed foods and all-cause mortality: SUN prospective cohort study." BMJ.

[5] E3N Cohort Study: Srour, B., et al. (2019). "Ultra-processed food intake and risk of type 2 diabetes among participants of the NutriNet-Santé prospective cohort." JAMA Internal Medicine.

[6] Hall, K. D., et al. (2019). "Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake." Cell Metabolism, 30(1), 67-77.