Ultra-processed foods (UPFs) have quietly taken over our plates. In fact, they now make up over half of the average UK diet according to the National Diet and Nutrition Survey, while fruit and vegetable intake has steadily declined.
It’s no wonder UPFs are increasingly portrayed as dietary villains. But is it really that simple? The truth is more nuanced. Not all processed foods are harmful—and some even play an important role in public health. Still, there’s growing evidence that a diet heavy in ultra-processed foods may be undermining our wellbeing.
So, what exactly are ultra-processed foods, and how do they affect our health? Let’s explore.
What Are Ultra-Processed Foods?
Food processing exists on a spectrum—from minimal (like washing or freezing vegetables) to ultra-processed. Many of the foods we eat fall somewhere in between. Even home baking is a form of processing.
The NOVA classification defines UPFs as:
“Formulations of ingredients, mostly of exclusive industrial use, typically created by a series of industrial techniques and processes.”
In everyday terms, think of foods with additives you wouldn’t usually keep in your kitchen: emulsifiers, colourings, artificial flavours, stabilisers, and preservatives. Examples include packaged crisps, fizzy drinks, sweetened yogurts, and mass-produced bread.
Not all processing is negative. Pasteurising milk prevents illness, while fortifying flour helps combat nutrient deficiencies. The challenge arises when foods are engineered not just for safety or enrichment, but for maximum palatability—often at the expense of nutrition.
THIRD SISTER TIP: READ THE LABEL
If you can’t recognise more than half the ingredients—or wouldn’t typically cook with them—it’s likely a UPF.
A Brief History of Ultra-Processed Foods
Food fortification has been part of UK policy since the 1940s. To address wartime malnutrition, staples like white flour were enriched with calcium and iron, and margarine was fortified with vitamins A and D. This public health strategy remains in place today, from fortified cereals to plant-based milks.
But as the food industry evolved, processing shifted away from population health and towards profit. Shelf life, texture, colour, and “craveability” became priorities. What started as a tool for nourishment slowly transformed into products that are calorie-dense, nutrient-poor, and often addictive.
This history complicates the UPF debate: while some processed foods promote health, others are clearly linked to harm.
The Health Disruption of UPFs
Research is increasingly clear about the associations between ultra-processed foods and chronic disease. A 2024 BMJ study linked higher UPF consumption with:
- Cardiovascular disease (including heart attacks and strokes)
- Obesity
- Type 2 diabetes
- Sleep problems
- Anxiety and depression
It’s not always clear whether the harm comes from the processing itself or the typical nutritional profile of UPFs (high in salt, sugar, and fat). Either way, the risks are real.
Gut Health and Beyond
UPFs don’t just displace healthier foods. Studies suggest they may alter the gut microbiome, which affects everything from digestion to immunity and even mood. A disrupted microbiome has been tied to inflammation, weight gain, and poor mental health.
Overeating by Design
Ultra-processed foods are engineered to be hyper-palatable—crispy, sweet, salty, and satisfying all at once. This makes them easy to over consume, fuelling weight gain at a time when obesity rates are rising worldwide.
THIRD SISTER TIP: CROWD OUT WITH WHOLE FOODS
Instead of cutting out UPFs cold turkey, focus on adding more fruits, vegetables, whole grains, and legumes to your meals. When your plate is full of nutrient-rich foods, UPFs naturally play a smaller role.
The Nuanced Reality
It’s tempting to draw hard lines: UPFs are bad, whole foods are good. But it’s not always that simple. A homemade cake may be minimally processed but still high in sugar. Conversely, fortified cereals may be classed as UPFs yet provide valuable nutrients for some populations.
Balance is key. Prioritising whole foods—fruits, vegetables, legumes, nuts, seeds, lean proteins—remains the foundation of a healthy diet. But labelling all UPFs as “poison” oversimplifies a complex picture.
Finding Balance in a UPF World
The goal isn’t total elimination. In modern life, ultra-processed foods are almost unavoidable. Instead, the focus should be on education, moderation, and informed choices:
- Judge foods by their full composition—not just their processing category.
- Minimise those high in added sugars, saturated fats, and sodium.
- Make whole foods the majority of your plate.
THIRD SISTER TIP: SMALL SWAPS, BIG IMPACT
Swap sugary breakfast cereals for overnight oats, fizzy drinks for sparkling water with lemon, and packaged snacks for nuts or fruit. Consistency matters more than perfection.
The Takeaway
Ultra-processed foods are a reality of our modern food system. While some forms of processing are beneficial, over reliance on UPFs comes with well-documented risks—from heart health to mental wellbeing.
Instead of fearing food, focus on building a plate that celebrates whole foods while making space for flexibility. The healthiest diet isn’t about rigid rules—it’s about balance, nourishment, and sustainability.
If you’d like support in reducing UPFs and building a lifestyle that feels both realistic and enjoyable, I’d love to guide you. Consider booking a free consultation with me to explore how personalised nutrition can fit seamlessly into your daily life.
