Ultra-processed foods you should never buy again as they're linked to 32 health conditions
Ultra-processed foods (UPFs) have been linked to an array of health problems, with a recent report claiming they can lead to 32 harmful health outcomes
Many of us regularly eat UPFs without thinking about the health impact
(Image: Oscar Wong via Getty Images)
It's widely recognised that excessive consumption of ultra-processed food (UPF) can lead to severe health consequences. These ready-made products, frequently packed with an extensive list of ingredients, have been associated with obesity and countless other health problems.
Nevertheless, a study published in the BMJ has gone one step further. It has connected UPFs to a heightened risk of 32 detrimental health outcomes including cancer, diabetes, heart disease, and depression.
The research, carried out by an international team from Deakin University in Australia, examined data from nearly ten million people across various previously published studies. The results showed that individuals who routinely consumed the greatest quantities of UPF faced a 21% higher risk of early death and a 50% increased risk of dying from heart disease. It comes as parents are being warned over 3 food illnesses that can turn 'serious' in young children.
Elevated UPF consumption was also associated with a 22% greater risk of depression, and approximately a 50% increased risk of anxiety and disrupted sleep patterns.
UPFs are being linked to 32 health conditions
(Image: Caroline Purser via Getty Images)
Alarmingly, it's calculated that 57% of daily energy intake for UK adults comes from UPF, with an even greater proportion of 66% observed in teenagers. "These sweeteners used to be limited to little sachets and diet soft drinks," explained Dr Chris van Tulleken, author of Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food ... and Why Can't We Stop? and associate professor at UCL to the Times.
"Now they're in everything: breads, cereals, granola bars, 'lite' yoghurts, no-added-sugar ice cream, flavoured milk.", he added.
Compared with natural and minimally processed foods, UPFs tend to be less nutritious and often filled with additives, colourings, and preservatives.
Dr Van Tulleken has even stated that if a food contains artificial sweeteners, it is, by definition, classed as a UPF. So, what are some of the worst offenders you should steer clear of? Here are 9 to look out for when you shop.
Sugary breakfast cereals
Breakfast cereals can be full of sugar
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Research conducted at Queen Mary University of London has shown that certain breakfast cereals can contain up to a third of their weight in sugar, which equates to 8 teaspoons per 100g. Cereals that are artificially coloured, shaped or flavoured also fall into the ultra-processed category.
Choose minimally processed and lightly sweetened options like porridge oats instead.
Ready meals
A staggering 90% of people in the UK eat ready meals, with two-fifths indulging at least once a week. Yet, these UPF meals are typically high in salt, sugar, fat, and additives.
Research from the University of Aberdeen Rowett Institute indicates that sugar content in ready meals is considerably higher than in homemade versions. Experts from Newcastle University and the University of Cambridge have also found that supermarket ready meals are "high in saturated fat and salt."
Cooking from scratch is the healthier option whenever possible.
Pre-packaged cakes and biscuits can be full of additives
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Store-bought pre-packaged cakes and biscuits
Mass-produced cakes and biscuits may not be the healthiest snack choice. They are often packed with additives, artificial flavourings, and preservatives.
Research from Queen Mary University of London has found that an astonishing 97% of shop-bought cakes and 74% of biscuits would qualify for a "red" (high) warning label for sugar content, indicating they contain more than 27g of sugar per 100g.
Pre-packed meat products
Indulging in processed meats such as popular sausage rolls, ham slices, and crispy bacon could increase your chances of developing bowel cancer, which is the fourth most common type in the UK. These products frequently include nitrites, which have been associated with the formation of cancer-causing chemicals.
Pre-packed meat products can contain nitrites
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UK health officials recommend limiting processed meat consumption to no more than 70g per day, but ideally, these items should be avoided altogether.
Vegan meat substitutes
While adopting a plant-based diet has undeniable health benefits, many plant-based "meat" products are highly processed and filled with extra salt and flavour enhancers. Action on Salt's research indicated that 28% of all vegan meat alternatives they examined contained high levels of sodium.
These vegan options also tend to lack the iron and B vitamins present in real meat.
Ultra-processed cheeses
Classic cheese provides essential protein, a good amount of calcium, and a host of vital vitamins. However, ultra-processed cheese slices typically contain only about 60% real cheese, mixed with emulsifying agents and other ingredients such as vegetable oils, extra salt, food colourings, and sugar.
Always check the labels.
Artificially flavoured corn chips
While some plain, salted snacks can be non-UPF, many types of corn tortilla chips bear little resemblance to natural corn. "Some of these corn chips are more highly processed than others, having been cooked in refined oils with artificial flavours and preservatives added," says dietitian Rhiannon Lambert, author of The Science of Nutrition (DK).
"A 100g serving can contain nearly 30g of fat, over one third of the maximum daily amount."
If it tastes heavily flavoured, it's best avoided.
Flavoured yoghurts
Yoghurt might seem like a healthy choice, but many flavoured varieties are so heavily modified and refined that they no longer resemble the natural product. A survey by the Food Foundation found that 53% of yoghurts on sale contain four cubes or more of sugar per pot.
The daily allowance for children aged 4-6 is just five cubes. Even some plain yoghurts can veer into UPF territory if they contain thickeners like pectin.
Fizzy drinks
Nearly a quarter of the sugar in our diets comes from sweet beverages like squashes, cordials and fizzy drinks, and diet versions aren't much better.
"As well as the sweetener Acesulfame K, caffeine, flavouring and colouring, it contains phosphoric acid, which rots teeth and leaches the minerals out of our bones," Dr Van Tulleken explains. "Whether or not it's a tiny bit better or worse than full-sugar [cola] is moot - they're both terrible for your body."
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The message is unmistakable - if we wish to enhance our health and wellbeing, we must significantly cut our consumption of ultra-processed foods. Adhering to minimally processed, natural whole foods is the approach to take.
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