Health experts are urging consumers to take simple, practical steps to reduce their intake of ultra-processed foods (UPFs), which have been strongly linked to a host of chronic diseases. The call comes as the UK, alongside Australia and the US, is revealed to have one of the world's highest consumption rates of these industrially formulated products.
The Hidden Health Risks in Our Shopping Baskets
Professor Mark Lawrence, an ecological nutrition expert from Deakin University, emphasises that avoiding UPFs is a significant challenge in the modern food environment. "It's not poor willpower," he states, highlighting the pervasive nature of these products. The concern is backed by robust science. Dr Mathilde Touvier, a co-author of a major global report, confirms UPFs have a "strong and consistent association with cardiovascular diseases, type 2 diabetes, depression and obesity." She stresses it is "urgent" that people begin consuming less of them.
In the UK, as in Australia where a recent study was conducted, navigating supermarket aisles means confronting a sea of UPFs. Dietitian Dr Eden Barrett points out that roughly 60% of packaged foods would fall into this category. "For most people it doesn't need to be an all-or-nothing approach," she advises, suggesting that identifying easy swaps is a more sustainable strategy than a complete overhaul.
What Exactly is an Ultra-Processed Food?
According to dietitian and Associate Professor Evangeline Mantzioris, UPFs are defined as "foods that are made using industrial processes and industrial ingredients that you wouldn't normally find in a typical kitchen." Common markers include flavours, emulsifiers, colours, and artificial sweeteners. Experts recommend using tools like the Open Food Facts app, which uses the Nova classification system, to help identify UPFs on the go.
Nine Achievable Food Swaps for Everyday Life
1. Swap Sugary Cereals for Oats or Wholegrain Varieties: Puffed or extruded breakfast cereals are typically ultra-processed. Instead, opt for minimally processed oats for porridge or choose wholegrain cereals like Weetabix that are high in fibre. Add your own fruit, nuts, or a drizzle of honey for flavour.
2. Choose Plant Milks Wisely: While many alternative milks are UPFs, some contain just a few simple ingredients like oats, water, and salt. Look for options fortified with calcium and vitamin D, and remember that fortification itself does not make a product ultra-processed.
3. Ditch Soft and Sports Drinks: All soft drinks, whether full-sugar or diet, are UPFs. Sports drinks are equally problematic for non-athletes. Swap for water, milk, or diluted pure fruit juice as a stepping stone, aiming for plain water infused with fruit.
4. Find Better Bread: Standard sliced supermarket loaves often contain emulsifiers. Head to the in-store bakery for fresh options with shorter shelf lives, or choose a wholegrain or wholemeal sliced loaf to boost your fibre intake within a balanced meal.
5. Swap Ice Cream for Plain Yoghurt: Most commercial ice creams and sorbets are laden with additives. A healthier dessert alternative is plain yoghurt topped with fresh fruit, nuts, and a small amount of honey or maple syrup.
6. Pick Plain Over Flavoured Yoghurt: Flavoured yoghurts often contain thickeners and artificial flavours. Choose a plain Greek-style yoghurt and add your own toppings. For children who are fussy eaters, a flavoured yoghurt may still be a valuable source of calcium.
7. Opt for Salted Over Flavoured Crisps: Intensely flavoured snacks like Pringles are highly processed. If you want a crisp, choose plain salted potato chips, but remember these are still 'sometimes foods'. Even lentil or veggie chips are often ultra-processed.
8. Choose Whole Meats Over Sausages: Sausages are high in saturated fat, sodium, and are ultra-processed. Swap for lean, unseasoned meats. Note that many plant-based sausages and patties are also UPFs, so check labels for simpler ingredient lists.
9. Select Simple Crackers: Popular crackers like Ritz are UPFs. Look for alternatives with minimal ingredients, such as rye crackers containing just flour and salt, or plain rice cakes. Avoid barbecue or other flavour-enhanced varieties.
The consensus from health professionals is clear: reducing UPF intake is a crucial step for long-term health. By focusing on achievable swaps and reading ingredient labels, consumers in the UK can gradually shift their diets towards more whole, minimally processed foods without feeling overwhelmed.
