Walking down the aisles of a supermarket can often feel overwhelming, as if a chemistry degree is required to make informed choices for dinner. With labels boasting “high protein” cereal bars, “low-fat” yoghurts, and “plant-based” ready meals, many products appear to promote health. However, a closer examination of the ingredients reveals a different story. A significant number of these so-called “healthy” options fall under the category of ultra-processed foods (UPFs), which are increasingly linked to a range of health issues including weight gain, poor gut health, and a heightened risk of chronic diseases.
In the UK, more than half of the calories consumed are derived from UPFs, a figure that escalates to nearly two-thirds among teenagers. Recent research published in the BMJ has indicated a clear correlation between the higher consumption of UPFs and a significantly increased risk of cardiovascular disease, type 2 diabetes, and early mortality. Despite these alarming findings, UPFs continue to dominate grocery trolleys, often masquerading as healthier alternatives.
“These foods are engineered to be irresistible, while being low in fiber, vitamins, and minerals, and high in sugar, salt, and saturated fat,” explains Rob Hobson, a nutritionist and author of Unprocess Your Life. “They’re easy to overeat, can become addictive, and often push healthier, nutrient-dense foods off our plates.” Despite the warnings, UPFs remain prevalent in supermarkets, making it crucial for shoppers to know how to make better dietary choices.
While you don’t need to memorize the periodic table to navigate a supermarket, Hobson suggests paying attention to certain ingredients that indicate a product’s level of processing. For instance, emulsifiers are commonly used to create smooth textures in various foods, but studies suggest they may alter gut bacteria and thin the gut’s protective mucus layer.
Another red flag is the presence of artificial sweeteners like aspartame and sucralose, which are prevalent in “diet” drinks and low-calorie snacks. Although deemed safe by regulators, research indicates they may influence gut microbes or appetite regulation. Similarly, modified starches like maltodextrin contribute empty calories and can spike blood glucose levels.
Flavor enhancers, such as monosodium glutamate (MSG), are added to snacks and ready meals to boost flavor but can encourage overconsumption of high-salt, high-fat products. Additionally, stabilizers and gums like xanthan gum and carrageenan are common in yoghurts and sauces, serving to create desirable textures but indicating heavy processing. Lastly, protein isolates, found in many protein bars and plant-based substitutes, often strip protein from its natural food source.
To avoid becoming overwhelmed, Hobson recommends adhering to some straightforward rules. One effective strategy is the five-ingredient rule: if you cannot recognize five or more ingredients on a label, it’s likely ultra-processed. “Whole or minimally processed foods typically contain just one or two ingredients, such as oats or rice,” he notes.
Another method is the kitchen cupboard test. Ask yourself if you would keep those ingredients at home. If a product contains items like invert syrup or artificial flavorings, it likely falls into the UPF category. Packaging can also serve as a giveaway; whole foods don’t require flashy marketing, unlike UPFs, which often boast claims like “20g protein” or “low sugar.”
Hobson points out that food manufacturers excel at creating a “health halo” around their products. They often use front-of-pack claims like “high protein” or “fortified with vitamins,” which can distract consumers from the underlying ingredients that may be harmful. Additionally, they may highlight what the product doesn’t contain, such as “low fat” or “sugar-free,” to suggest a healthier profile.
Making small, realistic swaps can lead to healthier eating habits. Instead of opting for flavored yoghurts, choose a plain base and enhance it with fresh berries or nuts. When it comes to oats, consider making your own with fruit and spices instead of purchasing instant varieties laden with additives. Tinned beans, lentils, and chickpeas are also excellent, minimally processed options.
Frozen vegetables and fruits can maintain more nutrients than fresh produce that has been sitting in the fridge for days. Moreover, opting for plain microwave pouches of brown rice or quinoa eliminates unnecessary stabilizers found in flavored options. Simple sauces made from staples like passata or coconut milk can serve as quick, additive-free bases.
Hobson emphasizes that the goal isn’t to eliminate UPFs entirely, as this may create unnecessary guilt and anxiety. Instead, he advocates for a balanced approach where the majority of your diet consists of nourishing foods, while still allowing room for convenience items. “It’s not about perfection; it’s about tilting the balance towards foods that genuinely nourish you,” he concludes.
