Ultra-processed foods … and how to avoid them

Karen Geary looks at why ultra-processed foods may be harming your health, and how to make better food choices with a few switches

Ultra-processed foods (UPFs) have become a hot topic of discussion recently, due to growing concerns about their impact on our health. These foods are defined as those that have undergone extensive industrial processing and contain multiple ingredients, including additives, preservatives, sweeteners and artificial colours. UPFs are often low in essential nutrients but high in sugar, unhealthy fats and salt – potentially contributing to various health issues such as obesity, heart disease and diabetes.

What are ultra-processed foods?
UPFs are typically ready-to-eat or heat-and-eat products designed for convenience with extended shelf lives. Examples include sugary cereals, soda, instant noodles, packaged snacks, fast food and many types of bread. These foods often contain ingredients that are not commonly used in home kitchens – hydrogenated oils, high-fructose corn syrup and flavour enhancers, for example.
The concern with UPFs is that they are nutritionally imbalanced and can lead to overconsumption of calories without providing essential nutrients. They are engineered to be “hyper-palatable” – literally designed to be irresistible, which can lead to overeating and cravings. They can also affect the microbial balance of the gut if eaten regularly.

What to look for when shopping
Read your food’s labels carefully. Ingredients are listed in descending order of quantity, so if sugar, salt or unfamiliar additives are among the first few ingredients, it’s a good indicator that the product is highly processed. Additionally, beware of products that contain an unexpectedly long list of ingredients … especially those that include names you don’t recognise or can’t pronounce!
Some common UPFs

Bread – It’s sad, but this kitchen staple is often made with emulsifiers and stabilisers to keep it fresh for longer on the shelf. The best bread is genuine sourdough, made with only flour, salt and water. Some supermarkets do sell genuine sourdough but check labels carefully. Your local baker may be a better bet (better still, make your own). Unfortunately, some gluten-free breads are the worst for additives, so do try and make your own if you are gluten-free so you know what you are eating. There are lots of recipes on my website for gluten-free breads.

Plant milks – These often contain emulsifiers, stabilisers, gums and cheap oils, especially the barista versions, as these ingredients make them frothy. If you can’t tolerate dairy, again check labels carefully. Plenish and Rude Health both do additive-free versions, but check carefully, as it is not always the case.

Spreads – If you follow my Instagram, you will see regular spread vs. butter wars going on at home. Despite the clever marketing, the industrial process to create spreads is done with chemicals, and the spread itself contains emulsifiers. Butter is a better bet: if you want it to be spreadable, gently warm together 50:50 ratio of butter to olive oil and store in the fridge. Butter only contains very small amounts of lactose, so it’s likely fine for those with lactose intolerance. However, be aware it does contain casein.

Eating well without UPFs
Avoiding UPFs doesn’t have to be expensive. Here are some tips for eating well on a budget:

1. Buy whole foods – focus on whole, unprocessed foods like fruits, vegetables, grains, legumes, nuts and seeds. These foods are often less expensive when bought in bulk and they are packed with nutrients.
2. Cook at home – preparing meals at home allows you to control what goes into your food. Simple recipes made from scratch can be both affordable and nutritious.
3. Plan your meals – this helps you make better food choices and avoid impulse purchases. Create a shopping list based on your meal plan and your budget.
4. Seasonal and local – in-season produce is often cheaper and fresher. Visit local markets and farm shops for deals on fruits and vegetables.
5. Limit convenience foods – yes, they’re handy, but pre-packaged meals and snacks are often more expensive and less healthy than homemade alternatives. After a while, your tastes change and those “treats” won’t taste like a treat at all.
6. By prioritising whole foods and making a few lifestyle adjustments, it’s possible to eat well without relying on ultra-processed foods, all while sticking to a budget. Your body – and your wallet – will thank you.