17 ultra-processed foods you should think twice about before buying

Alice Barraclough

8 August 2024 at 6:28 am·12-min read

ultra processed food list — These are the UFPs to cut back on + easy swapsArtem Sokolov

Knowing which everyday foods you should be eating more of and less of can be a bit of a minefield. And while most of us know a diet filled with ultra-processed foods such as crisps, chocolate and sugary drinks means feeding our gut with high levels of saturated fat, salt and sugar (and leaving less room in our diets for more nutritious foods), they still continue to dominate our diet.

In fact, in the UK and US, more than half the average diet now consists of ultra-processed food despite the fact that they’ve been directly linked to obesity, heart disease, cancer, type 2 diabetes, adverse mental health and other health problems. Why do we reach for them? They’re cheap, convenient (great if you’re time-poor and don’t have time to cook from scratch) and engineered to taste good.

But not all UPFs are harmful says Nichola Ludlam-Raine, specialist dietitian and author of How Not to Eat Ultra-Processed. ‘Some high-fibre and fortified foods, such as wholegrains breakfast cereals or plant-based milks, as well as those based on plants, can provide essential nutrients, and may not be associated with negative health outcomes.’

So although consuming a diet high in UPFs (50-80% or more) has been associated with several negative health outcomes, not all UPFs are ‘bad’. ‘However, it's generally advisable to minimise UPF intake due to their often overall lower nutritional quality and higher content of additives,’ she adds. ‘These additives may include preservatives, thickeners, sweeteners, colourings, artificial flavourings, and emulsifiers.’

How can we identify an ultra-processed food?

Long ingredient lists. According to Ludlam-Raine, UPFs often contain extremely long ingredient lists, with ‘many additives (E numbers), such as emulsifiers, preservatives, colourings, and artificial flavourings’. However, it’s worth remembering that the addition of vitamins (fortification) such as iron does not make a food a UPF. ‘Equally, if you see just “natural flavour” or “citric acid” or “ascorbic acid” (vitamin C), on an ingredients list, alongside only whole foods, this does not make a food a UPF either.’
Colourful packaging: UPFs are often highly packaged and marketed for convenience, she says.
Nutritional labels: reading a food label is really helpful when looking to identify UPFs, says Ludlam-Raine. Colour-coded nutritional information will tell you if the food is high, medium or low in sugars, unhealthy fats and sodium.

Remember: we cannot classify one type of food as ‘goodʼ and one as ‘badʼ when it comes to health, as it's the portion size and frequency in which we eat all foods that matter.

5 top tips for cutting down our UPF intake

Completely cutting out chocolate bars and crisps forever just isn’t realistic. Ludlam-Raine is a huge advocate for the 80/20 rule – try to eat healthily for 80% of the time, and then you can enjoy a slice of birthday cake in the office (or whatever UPF you like) without it impacting your health goals the rest of the time.

Here are her top tips for reducing your UPF consumption:

Read labels: Choose products with fewer ingredients and minimal additives.
Cook at home: Prepare meals from whole, unprocessed ingredients. Remember the motto ‘cook once, eat twiceʼ to help your future self.
Plan meals: Avoid reliance on convenience foods by planning your meals and snacks for the week ahead.
Stay hydrated: Drink water instead of sugary beverages (as well as tea and coffee).
Increase whole foods: Incorporate more fruits, vegetables, whole grains, and lean proteins. The more (natural) colour the better!

Key takeaway? ‘Not all UPFs are created equal, and the more nutritious UPFs are not associated with poor health outcomes,’ says Ludlam-Raine. ‘If you are eating mainly whole foods (and more nutritious UPFs) then the odd HFSS (high in fat, sugar and salt) UPF isnʼt going to be detrimental.’

So which UFPs are less nutritious? Here, we list 17 that should probably be left off your shopping list (or saved for a special occasion and consumed on a more infrequent basis) – and 17 slightly healthier snacks to replace them with....

Remember, it’s not just about cutting out UPFs entirely, but instead making smarter choices most of the time.

17 ultra-processed foods to swerve – and what to swap them for

1. Peanut butter

UPF example: Smooth peanut butters with added stabilisers, preservatives and artificial additives

Try instead: Pip & Nut Crunchy Peanut Butter, 300g, £3.30

Most peanut butters aren’t ultra-processed foods, says Ludlam-Raine, ‘but Sunpat is technically a UPF due to the stabiliser (E471).’

She recommends avoiding any peanut butter with added palm oil, and instead opting for brands like Meridian, Whole Earth and Pip & Nut (all of which are non-UPF).

2. White sliced bread

UPF example: Supermarket-own brand white sliced bread

Try instead: Jasons White Ciabattin sourdough, 580g, £2

Finances may play a role in which bread you choose to buy regularly – and while plain white sliced bread may contain emulsifiers and preservatives, they aren’t detrimental to health, says Ludlam-Raine. ‘If people are tight on budgets I would suggest going for a wholemeal UPF loaf, as bread provides fibre alongside a host of different nutrients including B vitamins.’

Top recommendations include; Jasonʼs sourdough, Sainsburyʼs sourdough, Tescoʼs sourdough, Modern Baker Sourdough, Everfresh Sprouted Wheat Bread, Crosta & Mollica Wholemeal flatbreads.

3. Granola

UPF example: Chocolate granola with a high amount of saturated fat

Try instead: Bio & Me Super Seedy & Nutty Gut Loving Granola, 360g, £3.95

Despite what you might think, granola isn’t always a healthy breakfast option. ‘Some have added ingredients that are not usually found in a home kitchen, in addition to lots of added sugar and fats,’ she says. Portion size here is key to enjoying granola in a healthy way. Think: yoghurt topper, not cereal base.

4. Fizzy drinks

UPF example: Full fat cola

Try instead: San Pellegrino Sparkling Natural Mineral Water, 1L, £1.60

We should all be aiming to cut down on our fizzy drink consumption, ‘due to the added colourings, flavourings, acid and sweeteners,’ says Ludlam-Raine.

No-added-sugar squash mixed with sparkling water can be a healthier alternative to fizzy drinks, or ‘opt for sparkling water with slices of lemon or lime or a handful of frozen berries,’ she suggests.

5. Crisps

UPF example: Crisps

Try instead: Properchips Sea Salt Lentil Chips, 85g, £1.50

Crisps can definitely still feature in a healthy balanced diet, but the key is around managing portion size (and how frequently you eat them).

Most crisps are UPFs, but Ludlam-Raine says we should be particularly aware of ‘those with lots of additives (not just potatoes, oil and salt!), such as modified maize starch and dextrose and glucose syrup.’

Her top suggestions are Kettle crisps, EMILY Seaweed crisps, PROPER lentil chips, Eat Real Lentil chips and Tyrrell’s Vegetable Crisps.

6. Ice cream

UPF example: Most shop-bought ice cream tubs

Try instead: Booja-Booja Cookie Dough Dairy Free Ice Cream, 465ml, £5.65

It’s hardly surprising to learn that ice cream isn’t nutritious. Although it may provide some calcium and iodine thanks to the milk, says Ludlam-Raine. ‘But it also provides a lot of sugar and fat too, in addition to emulsifiers and stabilisers.’

A lower-sugar fruit sorbet is slightly more nutritious than shop-bought chocolate ice cream, but if it’s ice cream you’re after steer towards brands like Booja-Booja, Sainsbury's Taste the Difference ice cream, Yeo Valley organic ice cream and Haagen-Dazs vanilla.

7. Biscuits

UPF example: Chocolate biscuits

Try instead: Nairns Dark Chocolate Chip Oat Biscuits, 200g, £1.60

‘The majority of the big brands should be moderated due to the addition of refined syrups and emulsifiers and many vegetable fats too, for example, palm,’ she says.

‘Nairnʼs oat biscuits, Nakd bars, Deliciously Ella bars, Bio&Me oat bars, Shortbread biscuits, and Crosta mollica biscuits are all alternatives to enjoy in moderation.’

8. Sausages

UPF example: Cocktail sausages

Try instead: Heck 97% Gluten Free Pork Sausages, 400g, £3.20

Processed red meats such as ham, bacon, gammon and sausages should be eaten infrequently due to high intakes being linked to cancer.

Ludlam-Raine recommends avoiding most cocktail sausages ‘due to the addition of dextrose, stabilisers (E numbers), preservatives and flavourings’. She says, if you can afford to, it’s best to buy sausages from the butchers or Heck.

9. Shop-bought pizzas

UPF example: Frozen deep dish pepperoni pizza

Try instead: Crosta & Mollica Margherita Sourdough Pizza, 403g, £5.25

Shop-bought pizza with mostly reds on the traffic label – ie. thick crust with extra cheese and added processed red meat and no vegetables – contain many additives, including modified potato starch, says Ludlam-Raine.

A slightly more nutritious option is a shop-bought pizza with mostly greens on the traffic label – eg thin crust and loaded with veggies. Think: Crosta & Mollica Sourdough, Sainsburyʼs stonebaked hand-stretched and Waitrose frozen pizzas.

10. Yoghurt

UPF example: Flavoured corner yoghurts

Try instead: Fage Total 5% Fat Natural Greek Recipe Strained Yoghurt, 450g, £3.50

Most yoghurts have been processed, as they’re pasteurised to ensure safe consumption. Look out for any with long ingredients lists – including modified starch and glazing agents – advises Ludlam-Raine, and save flavoured chocolate corner style yoghurts for dessert.

Plain Greek yoghurt topped with fresh or frozen berries is a much healthier option.

11. Breakfast cereal

UPF example: Chocolate breakfast cereals

Try instead: Nestle Shredded Wheat Cereal, £2.65

A bowl of chocolate- or honey-coated cereal with milk, served alongside a shop-bought orange juice drink, is the perfect example of a high UPF breakfast.

Look instead for breakfast cereals that are free from additives such as preservatives, artificial colours or flavours and emulsifiers – such as porridge oats, multigrain hoops and Shredded wheat.

12. Nuts

UPF example: Dry roasted peanuts

Try instead: M&S Natural Almonds, 350g, £4.75

Nuts are technically only a UPF if they’re chocolate or flavour-coated using emulsifiers, explains Ludlam-Raine. Although, she recommends limiting roasted and salted nuts, too.

Plain walnuts or almonds are naturally non-UPF – and some of the healthiest snacks you can eat. Although raw nuts are always healthier than roasted or toasted versions, if you pick roasted once in a while, they won’t do you any harm.

13. Chocolate

UPF example: Milk chocolate bar

Try instead: Lindt Excellence 70% Cocoa Dark Chocolate Bar, 100g, £2.75

‘Most milk chocolate contains emulsifiers, flavourings and added vegetable fats (palm and shea),’ says Ludlam-Raine. Dark chocolate – at least 70 per cent – is a better option, but it’s still high in fat and sugar and should be consumed in moderation.

If you’re not so keen on the taste of 70 per cent dark chocolate, try to gradually increase the percentage of cocoa that you buy. Lots of chocolate bars labelled as ‘dark chocolate’ actually only contain around 50 per cent cocoa – so these are a good place to start.

14. Milkshakes

UPF example: Bottled chocolate milkshake

Try instead: Semi Skimmed Milk 1.13L, £1.20

‘Milkshakes containing emulsifiers and preservatives are classed as a UPF,’ says Ludlam-Raine. ‘Some oat milks may also be classed as UPF however they are fundamental for people who avoid dairy (like my son) to help meet their calcium and iodine requirements (when fortified).’

Dairy milk is non-UPF, she adds. And while oat milk is a dairy alternative, it’s not a nutritional equivalent to dairy due to its relatively low protein content and low mineral content if not fortified.

Ludlam-Raine reminds us to always check the label of milk alternatives to see if it has added calcium, and ideally iodine too, so you don’t miss out on any nutrients.

15. Microwave ready meals

UPF example: Most microwave ready meals

Try instead: Charlie Bigham's Lasagne For One, 335g, £6

Microwave ready meals tend to have a ‘long list of ingredients and E numbers, to keep the meal shelf life stable and safe to eat – for example, thickeners (Carrageenan) and modified maize starch,’ says Ludlam-Raine.

‘Most Lasagne ready meals are non-UPF, I would always suggest adding a side salad or more vegetables to any ready meals.’

16. Energy drinks

UPF example: Energy drinks

Try instead: Grind Iced Black Coffee, 250ml, £2

Recent studies have shown the negative consequences of consuming energy drinks, including anxiety and stress. Energy drinks are classified as UPFs because they contain ‘acids, flavourings, colourings and glucose,’ says Ludlam-Raine.

17. Salad dressings

UPF example: Salad cream

Try instead: Filippo Berio Extra Virgin Olive Oil, 250ml, £5

Swap your shop-bought chicken pasta salad box loaded with mayonnaise for a chicken and quinoa salad, homemade, with lemon and olive oil dressing. Why? Big name salad dressing brands tend to have a ‘long list of ingredients including E numbers’.

If olive oil and lemon juice is too plain for you, Ludlam-Raine suggests opting for Newmanʼs, Waitrose own-brand or Farringtonʼs.

How Not to Eat Ultra-Processed by Nichola Ludlam-Raine is published by Ebury Press, at £16.99

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