I quit ultra-processed food 20 months ago — there are 5 foods I’ll never eat again

If you are trying to follow a healthier diet, avoiding ultra-processed foods (UPFs) can feel difficult. They’re everywhere, in virtually every supermarket aisle and high street food shop.

I cut them out of my diet 20 months ago and, ever since, have been learning more and more about two things: their effect on our health and how to cook and enjoy delicious meals without them.

You don’t actually have to cut them out completely (even world-leading scientist and UPF expert says that’s not necessary) but the fewer ultra-processed foods and ingredients you can include in your diet the better off your health will be. UPFs still make up a massive proportion (60% according to estimates) of what we eat. And there’s growing agreement among scientists that they may be harming our health in ways we don’t yet fully understand.

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But while some foods might obviously be ultra-processed, others which also fit the bill might be more surprising to you. Breakfast cereals, yoghurts and supermarket breads are widely consumed and central to many people’s diets but a huge percentage of them are still ultra-processed.

What is ultra-processed food?

The NHS defines ultra-processed foods as those which often “include ingredients you would not usually have at home, such as preservatives, sweeteners and emulsifiers”. It says many are “high in calories, saturated fat, salt or sugar”.

Dr Chris Van Tulleken, an infectious diseases doctor at University College London, says: “If it’s wrapped in plastic and it contains at least one ingredient that you don’t typically find in a domestic kitchen, then it’s ultra-processed food.” Some giveaway UPF words to look out for in the ingredients list on a product’s packaging are:

Five ultra-processed foods I’ll never eat again

1. Flavoured yoghurt: Flavoured yoghurts, including (or, maybe, especially) those aimed at children, are high in sugar and are likely to also contain flavourings and emulsifiers. Prof Tim Spector says “in most countries now it is hard to find a yoghurt that isn’t ultra-processed or contains a low-fat synthetic alternative with extra sugar, fake fruit or artificial flavours”. One exception is Greek yoghurt, which is “one of the healthiest you can eat” and excellent for the gut microbiome.

2. Milk chocolate bars: You probably didn’t need me to point out that milk chocolate bars aren’t good for you. Often they’ll have sugar as their main ingredient (not cocoa), which tells you a lot. They can also contain lots of different ingredients. For example, an Exceptional by Asda Chocolate Fudge Cake has 25 ingredients, like emulsifiers, preservatives, raising agents and many which you’ve probably never heard of.

However, you can still enjoy chocolate. Dark chocolate has proven health benefits that can help reduce your risk of serious illnesses like heart disease, dementia and cancer. It is one of the best sources of antioxidant, can aid in lowering cholesterol levels, enhancing blood flow and brain function, and is a good source of fibre and healthy fats. You can read which dark chocolate I think is the best here.

3. Supermarket bread: This one might come as a bit of a surprise. Bread is just flour, yeast and water, right? Well, not quite. Today, much of the bread lining supermarket shelves is mass produced and “contains additives that help speed production, extend shelf life, improve flavour and texture, and fortify against the nutrients lost during processing”, reports the BBC.

Even if your loaf is labelled things like “multi-grain”, “granary” or “organic”, it doesn’t mean it’s as clean as you think — check the the ingredient list to confirm. However, it’s also important to note the views of Giles Yeo, a geneticist and professor of molecular neuroendocrinology at the University of Cambridge and honorary president of the British Dietetic Association, who told the Zoe podcast: “Supermarket bread is still made largely of flour, salt, yeast and some water. And it’s probably not as bad for you as some people make it out to be.”

4. Crisps: Crisps can vary and some will certainly be better or worse than others. Generally speaking, most crisps will be high in unhealthy fat and salt but some will more or fewer UPFs than others. Check the labels. Though once you’re talking crisps like Pringles, you are talking a long list of ingredients that mean it is quite far away from resembling an actual potato. Prof Spector describes them as “the classic UPF”.

5. Cereal and granola: Cereals and granola packets often show off bold health claims on the packets about how they are high in vitamins and minerals. This is usually because they are “fortified”, meaning these things are added to them. What’s also often added is lots of sugar and salt.

Dr Daisy Lund, an NHS GP, told The Independent: “When I read the labels on everyday breakfast cereals and saw the high sugar quantity of most, I decided to stop buying them for both myself and my family.”

Dr Federica Amati, head nutritionist at at Zoe, said: “Many breakfast cereals are ultra processed, so they often contain lots of unnecessary additives and sugar. More worryingly, they’re marketed heavily to children, and they tempt parents using messaging that makes the cereals sound healthy.”

Healthy food swaps

1. Instead of flavoured yoghurt, try Greek yoghurt and add some honey if you want some sweetness.

2. Instead of milk chocolate bars, try dark chocolate, but aim for a cocoa content of 75% or more. My favourites are here.

3. Instead of supermarket bread, try sourdough, or make your own — it’s just flour, water, salt and yeast!

4. Instead of crisps, try nuts or make your own crisps. All you need to do is slice potatoes very thinly then fry them until crisp. Then add your flavours like salt, pepper or paprika. Or you can try crisping up chickpeas in the oven — delicious!

5. Instead of cereal or granola, try nuts and Greek yoghurt.

Is all ultra-processed food bad?

Research released by Zoe claimed that there is a big difference in the extent of the harm, if any, being done by different processed and ultra-processed foods — and that some may even be good for us on balance. The firm says we shouldn’t consider all processed foods as being the same and that while some remain “high risk” for our health if eaten excessively or as a central part of a diet, others are “low risk” or even no risk at all. And it’s just basic common sense to say that a chocolate bar or cookie once in a while isn’t going to kill you.