Ultra-Processed Foods - what they are, why they matter and what the research means for you

Ultra-processed foods or UPFs have become a bit of a buzzword. Cereal, crisps, ready-meals, fizzy drinks, even some protein bars… they all fall into this category and with all the headlines, it’s no wonder some of us are feeling confused about what we should or shouldn’t be eating and what this all means for us.

I recently chatted about this topic on the radio and thought—let’s take this conversation to my blog.

So… What Counts as “Ultra-Processed”?

Think of UPFs as foods that have gone through a lot of industrial steps and usually contain ingredients you wouldn’t use at home— for example, emulsifiers, stabilisers, artificial flavours, colourings, and so on.

Now, just to be clear, processing isn’t automatically bad. For example, processing can help with food safety and enhance taste and the majority of the food we eat has some degree of processing. Frozen veggies? Processed. Canned beans? Processed. Wholemeal bread? Also processed. Ultra-processed foods and drinks are those food formulations that have undergone 'ultra' processing - the most processing using industrial technology's.

Why Is Everyone Suddenly Talking About UPFs?

Because the research has really picked up over the last few years and the findings are hard to ignore.

A growing number of studies are linking high UPF intake to things like:

• Weight gain

• Higher risk of type 2 diabetes

• Heart issues

• Gut health changes

• Mental health outcomes

And interestingly, these effects often show up even when the calories or sugar content match less-processed foods. So even though these foods and drinks can, on the whole, be higher in salt, fats and sugars, it’s may not be just about nutrients—it may be the processing itself and how these foods interact with our bodies. We still don't really know and more research is needed as currently, it shows a link but not a direct cause and effect.

What Recent Research Is Suggesting

Here are some of the key ideas researchers are focusing on right now:

• UPFs make us eat more without realising it

• Additives may play a role

• UPFs could push out consumption of whole foods

But not all UPFs are created equal - this is really important. A flavoured yogurt is technically a UPF, but it’s not the same as a doughnut or a chicken nugget. Based on the definition of UPFs, the category is broad, and context always matters.

So What Does this Mean for You?

No one needs to panic or swear off every packaged food forever. Life is busy, convenience has a role and food should be enjoyable.

Here’s a realistic approach:

• Focus on mostly whole or minimally processed foods when you can

• Check ingredient lists. A long list of additives is usually a clue

• Pick simple less processed options, like frozen veg, plain yoghurt, canned fish, or nuts

• Cook at home more often, even if it’s basic

• Think balance, not perfection

Why I’m Talking About This More

On the radio, the Presenter and I discussed how people could feel overwhelmed by the information and headlines. For example, should I feel guilty for eating a ready-meal; should I trust the food industry and what about the latest headlines - how does that impact me?

That’s exactly why blogs like this matter. They continue the conversation.

Ultra-processed foods aren’t going anywhere (not for now at least) and understanding what they are and how they can fit into a healthy lifestyle can help you make choices you feel good about.

If you'd like me to dig deeper into specific products, ingredients, or new studies, just say the word. My advice on the radio and in this blog, is the same: focus on patterns, not perfection. Understanding what ultra-processed foods are and how they fit into a balanced diet empowers you to make choices that support your long-term health.