Ultra Processed Food

21st January, 2025

In the UK, around 60% of our calories come from ultra processed foods (UPFs).

Higher consumption of UPFs is linked to poor heart health, metabolic health and gut health.

UPFs usually contain a long list of ingredients and barely resemble the original whole food.

See the table below:

This grouping is called the Nova Food Classification System. Whilst it’s helpful to highlight how processing can change a food, it’s important to note that not all UPFs are unhealthy.

For example, tofu is classed as an UPF, yet tofu is high in fibre and plant-based protein.

Similarly, fish fingers are a good source of protein and omega-3s.

So why are UPFs a problem? Here’s a few theories…

Consuming more UPFs means fewer whole foods

Whole fruits, vegetables, legumes, nuts and seeds contain more fibre and polyphenols than UPFs. These are protective against gut and heart disease. Therefore, diets higher in UPF and lower in fibre and polyphenols may be linked to negative health benefits.

UPFs are designed to be overconsumed

UPFs are high in salt, sugar and fat. They taste good and are addictive. This can lead to the overconsumption of calories. Obesity is linked to poor health in general and UPFs may be fuelling this.

UPFs contain additives

Large consumption of UPFs leads to larger consumption of additives, such as artificial sweeteners, colourings and emulsifiers, which may harm the gut microbiota.

For example, the dietary emulsifiers carboxymethylcellulose and polysorbate 80 are linked to inflammation in the gut.

On the other hand, some emulsifiers like guar gum and acacia gum appear to have positive effects on gut health.

So, not all additives are bad, but eating more UPFs may mean more consuming more additives with detrimental effects on gut health.

At Tummy MOT, we believe UPFs can be part of a healthy, balanced diet.

Here are 5 UPFs that we regularly consume:

Wholegrains cereals: e.g. Cheerios, Weetabix, Shredded Wheat and Granola: great source of fibre

Fish fingers: affordable protein and omega 3s

Baked beans: high in fibre and plant-based protein

Plant milks: e.g. oat milk, almond milk, soy milk: alternatives to dairy who do not consume it

Sauces: e.g. ketchup, mayonnaise, sriracha: make meals from whole foods tastier

As long as most of your diet is made from unprocessed and minimally processed foods (groups 1 and 3) then you can certainly include UPFs as part of your diet.

We all need a treat too, so cakes, crisps and the like will not have a negative effect on your diet when consumed occasionally.

So, no need to fear UPFs if your diet on the whole is balanced and healthy!