What's the problem with ultra processed food?

Ultra-processed food is in the news again today with multiple news outlets linking UPF to early death following an international study. So what's going on and why is UPF so bad for us?

In our fast-paced modern lives, packaged promises of quick and easy meals in the shops are super tempting. If it comes in a packet or wrapped in plastic, it's likely to be ultra-processed and these foods (UPFs), engineered for palatability and shelf life, have become the major portion of the Western diet. But beneath their appealing exteriors lies a growing body of evidence revealing a darker side – a significant threat to our health and wellbeing. Understanding why UPFs are problematic is the first step towards reclaiming our plates and our health.   

At their core, UPFs are industrial formulations made from processed ingredients and often contain little or no whole foods. They are typically high in added sugars, unhealthy fats, salt, and laden with artificial colours, flavours, emulsifiers, and other additives designed to enhance their taste, texture, and preservation. Think  sugary cereals, packaged snacks, processed meats, ready-made meals, and sugary drinks – these are prime examples of UPFs.   

The problem with these food-like products extends far beyond their poor nutritional profiles. The very nature of their processing strips them of essential vitamins, minerals, and fibre, leaving behind calorie-dense but nutrient-poor products. This can lead to a phenomenon known as "empty calories," where we consume a significant amount of energy without satisfying our nutritional needs. Over time, this can contribute to nutrient deficiencies and an increased risk of various health problems.   

The negative health outcomes associated with high consumption of UPFs are becoming increasingly clear. Numerous studies have linked their intake to a higher risks of obesity, metabolic disorders like type 2 diabetes as well as pre-diabetes and insulin resistance, plus cardiovascular disease, mental health issues and certain cancers. In short, ultra-processed food should make up a very small percentage of our diet (if we eat it at all!)

The trouble is, we live in an obesogenic environment where a diet of mostly ultra-processed food and a sedentary lifestyle is the norm. People often tell me that 'healthy eating' is boring and expensive and that it is cheaper to pop to the supermarket and fill the freezer up with packets that cost £1. I get that we can be cash poor and time poor but, if long-term holistic health and wellbeing is an investment, we need to start putting something in. 

Eating "real food" doesn't have to be expensive or time-consuming. It's about making simple, consistent changes that prioritise whole, unprocessed ingredients.

Eating Real Food on a Budget:

• Prioritise whole grains: Oats, brown rice, quinoa, and barley are inexpensive staples that provide fibre and essential nutrients. Buy them in bulk when possible.   
• Embrace seasonal fruits and vegetables: These are often cheaper when in season and can be purchased from local markets or even grown at home. Frozen fruits and vegetables are also a cost-effective and nutritious option.   
• Choose affordable protein sources: Lentils, beans, chickpeas, and eggs are budget-friendly and packed with protein and fibre. Consider buying larger cuts of meat when on sale and freezing portions for later use.   
• Cook from scratch more often: While it might seem time-consuming, cooking simple meals at home is often cheaper and healthier than buying pre-made options. Focus on basic recipes with minimal ingredients.
• Plan your meals: Creating a weekly meal plan and a corresponding shopping list can help you avoid impulse buys of processed snacks and reduce food waste.   
• Utilise leftovers: Cook extra portions of meals to enjoy for lunch the next day, saving both time and money.   
• Limit sugary drinks and processed snacks: These offer little nutritional value and can significantly inflate your grocery bill. Opt for water, homemade iced tea, or fruit-infused water instead. For snacks, choose fruits, vegetables with hummus, or a handful of nuts.  

Saving Time and Money with Simple, Consistent Changes:

• Batch cooking: Dedicate a few hours each week to prepare larger quantities of staples like grains, soups, stews, or roasted vegetables. These can be portioned and stored for quick and easy meals throughout the week.
• One-pot meals: Recipes that require minimal dishes, like stir-fries, sheet pan dinners, and slow cooker meals, save both time and effort.   
• Simple breakfast solutions: Overnight oats, yogurt with fruit and nuts, or scrambled eggs are quick, nutritious, and affordable breakfast options.
• Pack your own lunch and snacks: Bringing food from home eliminates the need to buy expensive and often unhealthy options while you're out.
• Learn basic cooking skills: Mastering a few simple recipes will empower you to create healthy and affordable meals with ease.
• Read food labels: Become aware of the ingredients in processed foods and actively choose options with fewer additives and more whole ingredients.
• Focus on whole, single-ingredient foods: These require less preparation and are generally more affordable than pre-packaged meals.

The pervasive presence of ultra-processed foods in our diets poses a significant threat to our health, contributing to a range of negative outcomes from obesity and diabetes to cardiovascular disease and potentially even mental health issues. While the convenience of these products can be tempting, the long-term costs to our wellbeing are far greater. By making simple, consistent changes towards incorporating more whole, unprocessed foods into our diets, we can not only improve our health but also save time and money in the long run. It's a journey of reclaiming our plates and prioritising nourishment over convenience.