Our expert, Dr Max Gowland, reveals the ultra-processed foods you should cut back on – or avoid altogether – for better health.
Ultra-processed foods (UPFs) have become one of the biggest nutrition talking points in recent years. Once a term mainly used by researchers, UPFs are now widely discussed, and with good reason.
Many UPFs are high in sugar, salt, refined carbohydrates and unhealthy fats, while being low in fibre, protein, vitamins, minerals and protective plant compounds. They also tend to replace healthier foods, such as vegetables, pulses, whole grains, fruit, oily fish, nuts and seeds.
There is also growing interest in how UPFs affect appetite. Studies suggest people eating ultra-processed diets may consume more calories without feeling fuller. These foods are often soft, energy-dense and designed to be highly palatable, making them easy to overeat.
Researchers are also investigating how some additives, including certain emulsifiers and sweeteners, may affect the gut microbiome, inflammation and metabolism. While the science is still evolving, it’s another reason not to let UPFs dominate your diet.
However, not every food labelled “ultra-processed” is equally unhealthy. Wholegrain breakfast cereals, fortified soya milk, protein shakes and packaged wholemeal bread may technically be UPFs, yet still provide valuable fibre, protein and essential nutrients. They are very different from fizzy drinks, sweets, processed meats and deep-fried snacks.
For this reason, some scientists argue we should focus less on whether a food is classified as a UPF and more on its overall nutritional quality, including its levels of saturated fat, sugar, salt, fibre and protein. The goal isn’t to fear every packaged food but to make healthier choices more often.
A simple question to ask is: Does this food add something valuable to my diet, or is it mainly providing calories, sugar, salt and fat?
If you want to improve your health, here are eight to cut back on or ideally remove from your regular diet.
1. Processed meats
Bacon, ham, salami, hot dogs and many sausages are often high in salt, saturated fat and preservatives such as nitrites. Processed meat has also been linked with an increased risk of bowel cancer. If you eat meat, then choose fresh chicken, turkey, fish or lean cuts more often, and keep processed meats occasional rather than everyday.
2. Packaged cakes and pastries
Doughnuts, iced buns, muffins, croissants and long-life cakes are usually made with refined flour, sugar, fats, emulsifiers and flavourings. Most of us love these treats, but they are so calorie-dense, very low in fibre and easy to eat far too quickly. A homemade cake enjoyed occasionally is one thing; a daily packaged pastry with coffee is quite another.
3. Crisps and extruded savoury snacks
Crisps, cheese puffs and similar snacks are engineered for crunch, saltiness and repeat eating. Though the ‘healthier’ crisps are now largely baked, rather than fried, they are still often high in fat and salt, while offering little real nutritional value. Much better options include a handful of nuts, roasted chickpeas, oatcakes with hummus or plain popcorn, without the sugar.
4. Energy drinks
Energy drinks are often loaded with sugar, caffeine, acidity, colourings and flavourings, and they are heavily marketed as a quick fix for tiredness. The problem is that they can encourage a cycle of blood sugar highs and lows, and poor sleep leading to more fatigue the next day. Some sugar-free versions avoid the sugar, but they are still highly processed and can keep the taste buds trained towards very sweet flavours. For a more sustained energy lift, try water, coffee or tea in moderation, a protein-rich snack, or simply getting outside for a brisk ten-minute walk.
5. Instant noodles and packet noodle meals
These are cheap and convenient, but many are quite high in salt, refined carbohydrate and flavour enhancers, while being low in protein, fibre and micronutrients. If you enjoy noodles, add vegetables, tofu, prawns, chicken or an egg, and use less of the seasoning sachet.
6. Ready-made pizzas
Frozen and chilled pizzas can be high in refined flour, salt, processed meats and saturated fat. They are also very easy to overeat. A better approach is to choose thin bases, add extra vegetables, avoid processed meat toppings and serve with a large salad.
7. Chicken nuggets and reformed meat products
These often contain mechanically processed meat, starches, coatings, oils, flavourings and salt. They may look like simple protein foods, but they are usually far removed from a piece of chicken. Choose grilled chicken, fish, eggs, beans or lentils more often.
8. Fast-food burgers and fried meals
Fast food is often the perfect storm of ultra-processing: refined bread, processed meat, sugary sauces, salt, fried potatoes and sugary drinks. It is convenient and enjoyable, but as a regular habit it can push the diet towards excess calories, salt, saturated fat and low fibre. Keep it occasional and avoid making it the default meal when life gets busy.
The good news is that improving your diet does not require perfection. Start by changing the foods you eat most often. Look at your breakfast, your snacks and your drinks first, because these are where UPFs often creep in unnoticed. As over 90% of us snack daily according to a recent study, this is where you can make a big difference. Aim to build meals around simple foods as well: vegetables, fruit, beans, lentils, fish, eggs, yoghurt, oats, whole grains, nuts, seeds and good-quality oils.
Ultra-processed foods are not going to disappear from our lives, and nor do we need to panic about eating them from time to time. But they should not dominate the plate. The foundation of good health still lies in real, recognisable foods, prepared simply and eaten regularly. The more we return to that pattern, the better our chances of protecting our weight, our gut health, our heart, brain and long-term wellbeing.
Dr Max Gowland, PhD, is a nutrition and longevity expert and the founder of the supplement brand Prime Fifty
