Introduction
You’ve probably seen it, someone filming themselves in the supermarket, scanning food labels and warning others about so-called toxic ingredients. Ultra processed foods (UPFs) have become the latest nutrition villain, sparking confusion and anxiety about what we should eat. But are UPFs as dangerous as they’re made out to be, let’s explore what UPFs actually are, why they’re controversial, and how to make informed choices without falling into fear-based rules.
What are UPFs?
There’s no single global definition of UPFs, but generally they’re foods that have undergone extensive industrial processing. They often contain things like preservatives, emulsifiers, sweeteners, and flavourings not commonly found in home kitchens.
The most widely used classification system is NOVA, which groups foods based on how processed they are, not just by nutrients, but the nature of the processing itself. Examples of UPS include packaged snacks, sugary cereals, sweetened drinks, ready meals and flavoured yoghurts. It’s not just about ingredients; it’s about how far the food is from its original form.
Why are UPFs so controversial?
Research links high intake of UPS to increased risks of obesity, type 2 diabetes, cardiovascular disease, disease and certain cancers. These associations are concerning, especially as UPS can make up to 50% of the daily intake in some populations.
But it’s not always the UPS themselves. Often, it’s what they replace in the diet. When we fill up on UPFs, we tend to eat fewer fibre rich whole foods, healthy fats and lean proteins. From a consumer’s perspective, you might notice ‘I’m eating more convenient food and feeling less full, more fatigued, and gaining weight even when I don’t think I’m overeating.’
The role of social media and the rise of fear-based eating.
Social media platforms are often full of oversimplified food rules, leading to fear and guilt around eating anything processed. This has contributed to an increase in orthorexia, an unhealthy obsession with clean eating, particularly among young adults.
It’s easy to get caught up in fear mongering online, but it’s also important to remember that not all processing is bad and context matters
Are all UPFs bad?
Not at all. Some UPFs provide genuine nutritional benefits, for example.
- Fortified breakfast cereals can help prevent iron deficiency.
- Long life milk and frozen veg make it easier for health choices to make them more accessible and economical in addition to reduced food waste.
- Whole grain bread and high protein yogurts can support a healthy, balanced diet.
It’s the overall dietary patterns that matter the most, not a single ingredient or label.
What can you do as a consumer?
Here’s some simple practical ways to reduce unnecessary UPF’s without falling into extremes.
- Read the ingredients list. Typically, the shorter the better.
- Choose whole grains with minimal additives. Swap out packaged sauces for homemade when possible.
- Use UPFs as convenient tools, not dietary staples.
- Prioritise lean protein sources like chicken, fish, and eggs, pulses
- Load up on fibre from fruits, vegetables, legumes and whole grains.
- Be kind to yourself- Nobody eats perfectly all the time and there is no such thing as the perfect diet
- Get advice from a registered Dietitian – They will be able to guide and review your diet to ensure you are optimising your intake for your requirements.
Finally, remember – Ultra processed foods aren’t as simple as being all good or all bad, and fear-based food messaging, often misses the bigger picture. What matters most is your overall dietary pattern and how foods make you feel both physically and emotionally.
For further advice you can book a Digital Dietetic appointment for a time that suits you from the convenience of your own home.
Alternatively you can schedule a 15–minute no obligation free telephone consultation with one of our dietitians below.
