Ultra-processed foods explained: The complete guide to what they are and how to cut down
Ultra-processed foods have been making headlines, but what does that even mean? And how are you meant to cut down when convenience food fills almost every aisle in the supermarket? More than half of our calorie intake in the UK and the US consists of ultra-processed food. Ready meals, crisps, snack bars often contain high levels of sugar, salt and additives that wreak havoc on your body, messing with everything from your gut health to your mood.
Yet cutting down on ultra processed foods can be a real challenge when they’re designed to be convenient and accessible. But there are things you can do - like smart swaps and small shifts that work with your real life, not against it. And no, that doesn’t mean chomping away at kale all the time.
This super-practical guide will empower you to spot the difference between ultra-processed and processed, giving you simple takeaways so you can fill your plate with foods that nurture your body and boost your mood.
What are ultra-processed foods?
Essentially, ultra-processed foods involve industrial processing and contain ingredients you’d never find in your kitchen cupboards. Think emulsifiers, sweeteners and preservatives. Sometimes these products are altered so much that they’re almost unrecognisable as food.
All those additives mean these products are low in nutrients and high in calories. Food companies make billions by creating tasty, addictive food that keeps you coming back for more, not by keeping you well.
Are ultra-processed foods bad for you? What the science says
Ultra-processed foods mess with those natural cues for eating and hunger. Those flavours and textures are designed to keep you eating, while additives hijack your brain and stop you noticing when you’re full.
Ultra-processed foods are addictive - the more you eat, the more you crave, and the less you feel satisfied. Over time, they distort your natural hunger signals and can leave your body and brain completely out of sync, leading to fat gain, blood sugar crashes and sluggish energy.
If you’ve not read it already, I’d recommend the best-selling book, Ultra-Processed People, where author Chris Van Tulleken experiments with eating an 80% ultra-processed diet for four weeks. The result? Rapid weight gain, digestive issues, and increased anxiety.
Dangers of ultra-processed foods
Products low in fibre and high in additives are harmful to your gut health. But everything is connected - the impact is much more widespread.
Research shows that ultra-processed foods disrupt every major organ system through inflammation. They’re linked with pretty much every chronic condition, including diabetes, cancer and heart disease, and even higher mortality rates.
Ultra-processed foods and mental health
While there’s lots of attention on ultra-processed foods right now, no one is really talking about the impact on mental health - and it’s huge. Those constant sugar highs and lows don’t do your brain any favours. Research links ultra-processed foods with anxiety and depression.
The effect on mood is more immediate and noticeable - something I see consistently with my personal training clients. Cutting down on ultra-processed foods can make you feel better about yourself - and that’s empowering.
Eating ultra-processed foods is almost unavoidable in our society. It’s not something you should beat yourself up about. If you have them on occasion as part of a balanced diet, that’s nothing to feel guilty about. Making small 1% changes to your habits can set you on a trajectory for big improvements.
Processed food categories: Breaking it down
So how do you distinguish processed from ultra-processed? Scientists have developed the NOVA classification system with four categories of processed food:
Ultra-processed foods: Why they’re more than just junk food
This includes fast food, ready meals, crisps, pre-packaged snacks, fizzy drinks and deli meats. These often bear little resemblance to real foods.
While some are obvious, others are sneaky. Some foods are marketed as healthy but are anything but, including some varieties of bread, cereals and snack bars. Take cereal bars - even the ‘natural’ ones often rely on syrups, concentrates, and puffed grains.
2. Processed foods
Not all processed foods are created equal. Processed just means they have been altered from the original food in some way. Unless you’re eating veggies plucked from your garden, processed food is unavoidable.
Processing is neutral - it doesn’t necessarily mean these foods are bad for you. Many processed foods have health benefits and are nutrient-dense, like whole-grain bread, natural yoghurt and washed and bagged spinach.
Instead of lumping everything together, it’s essential to weigh up your options based on nutritional value.
3. Processed ingredients
Processed ingredients like butter and oil are in a category of their own. These are hard to avoid entirely and are a legitimate part of a healthy diet.
4. Minimally processed foods
Think fruit, veg, pulses, lentils, fish and lean meats like turkey and chicken. Minimally processed foods are nutrient-dense and lower in calories - the opposite of ultra-processed foods.
How to spot ultra-processed foods
There are a couple of practical things you can do to avoid inadvertently eating ultra-processed foods.
First, become a label-reading detective. The shorter the ingredient list, the better. If it reads more like a science project than a recipe, put it back. Watch out for high-fructose corn syrup, hydrogenated oils, artificial flavours or colours, emulsifiers, preservatives and stabilisers.
Another tip? Stick to the edges of the supermarket. This is where you’ll find your fresh fruit, veg and whole foods. The middle aisles are dominated by ultra-processed foods.
How to reduce ultra-processed foods
Small tweaks make a big difference. Being realistic is crucial here - don’t expect to give up ultra-processed foods entirely, as you’ll always be disappointed.
Instead, think about why you’re eating ultra-processed foods and how you can address the underlying issue. Maybe you can’t even think about cooking from scratch when you get home at 6.30pm, tired and hungry. If that sounds like you, do meal prep at the weekend to make it easier to eat well during the week.
Home cooking eliminates those industrial nasties and saves money. Try batch cooking and fill up the freezer so you’re setting yourself up for success.
Simple swaps for ultra-processed foods
Small changes = big gains. Here are a few swaps I recommend to clients…
Ditch flavoured yoghurt for natural or plain.
Switch supermarket white bread for a wholegrain version with minimal ingredients.
Swap the fried chicken for roast chicken from scratch.
Pick up an Americano rather than a blended drink with syrup.
Replace shop-bought granola with home-made granola.
How to eat unprocessed foods
Try flipping the script - focus more on filling your plate with whole and minimally processed foods. You’ll naturally consume fewer ultra-processed foods.
Eating 30 plants a week is not just a trend but a smart move for your gut, energy, and health. It’s more achievable than you think, with plants including whole grains, nuts, seeds, veg, fruit, beans, pulses, herbs and spices.
Up your plant intake with smart tweaks like sprinkling seeds on your soup, adding a side of greens or stirring pulses into your curry.
FAQs
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Just because they’re marketed as healthy doesn’t mean they are. Protein bars are often loaded with added sweeteners, acids, flavourings and anti-caking agents. Try whole foods instead, like a hard-boiled egg, leftover chicken or a dollop of Greek yoghurt.
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Many cereals are marketed as wholesome, but the reality is they’re often full of added sugar. Look for alternatives like whole bran, or even better, classic oats. Jazz up plain oats with natural flavours like apple, honey and banana.
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Vegetarian doesn’t always equal healthy. Opt for nutrient-dense and minimally processed substitutes like tofu and tempeh. Plan your meals around veggies, pulses and lentils rather than meat alternatives to shift the focus to whole foods.
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