food<\/a> source,\u201d says Hobson, \u201cand while useful in certain contexts (like sports nutrition), they\u2019re a signal the food has been reformulated rather than built from whole ingredients\u201d.<\/p>\nIt\u2019s worth noting, Hobson adds, that many UPFs will contain a combination of these, and \u201cwhile one additive on its own isn\u2019t necessarily harmful, when you see several of these signals together, it\u2019s a strong indication you\u2019re looking at a food that has been manufactured in a way that prioritises convenience, taste and shelf life over nutritional quality.\u201d<\/p>\n
How to spot a UPF without overthinking it<\/p>\n
If you don\u2019t want to spend your entire shop glued to the back of every packet, Hobson suggests sticking to a few simple rules. One is the \u201cfive-ingredient rule\u201d: if you don\u2019t recognise five or more ingredients on the label, assume it\u2019s ultra-processed. \u201cWhole or minimally processed foods usually have just one or two ingredients, like oats, rice or tinned tomatoes, and even traditional foods like bread or cheese rarely need more than a handful.\u201d<\/p>\n
It\u2019s not foolproof, though: \u201cA homemade curry paste or granola might have 10 ingredients and still be healthy,\u201d he adds. <\/p>\n
While one additive on its own isn\u2019t necessarily harmful, when you see several of these signals together, it\u2019s a strong indication you\u2019re looking at a food that has been manufactured in a way that prioritises convenience, taste and shelf life over nutritional quality<\/p>\n
Rob Hobson, nutritionist<\/p>\n
A better shortcut might be the kitchen cupboard test. Ask yourself: would I keep these ingredients at home? \u201cIf you see ingredients like invert syrup, carboxymethylcellulose or artificial flavourings, then the answer is no,\u201d he says. <\/p>\n
Packaging can also be a giveaway. \u201cWhole foods don\u2019t need marketing,\u201d says Hobson. \u201cFresh fruit, vegetables, eggs or rice speak for themselves. UPFs often come in bright wrappers shouting about \u201820g protein\u2019, \u2018low sugar\u2019 or \u2018fortified with vitamins\u2019. These claims make products sound healthier than they really are.\u201d<\/p>\n
He also suggests looking at the food itself: \u201cIf it no longer resembles the food it started from, then the chances are it\u2019s ultra-processed.\u201d<\/p>\n
The sneaky UPFs disguised as \u2018healthy\u2019<\/p>\n
Even when you\u2019re trying to make better choices, it\u2019s easy to get caught out. \u201cFlavoured instant porridge sachets are a good example,\u201d says Hobson. \u201cOats themselves are healthy, but once sugar, flavourings and stabilisers are added, they slip into UPF territory.\u201d<\/p>\n
The same goes for cereal bars and protein shakes, which can be \u201cmore like science experiments to be honest\u201d!<\/p>\n
Similarly, many plant-based meat substitutes sound virtuous but are often built on protein isolates, gums and flavourings. \u201cWhile they can help people cut down on red or processed meat, many supermarket versions are made from protein isolates, flavourings and stabilisers, which is very different to simply eating beans, lentils or tofu,\u201d he says, though admits there are still some that contain whole ingredients like lentils, beans and pulses.<\/p>\n
Low-fat fruit yoghurts are another trap: \u201cThey often lean more towards dessert once thickeners, sweeteners and colourings are added,\u201d says Hobson. Even snacks that look healthy on the surface \u2013 such as lentil crisps, popped chips and baked vegetable puffs \u2013 are often extruded, flavoured and bulked out with emulsifiers.<\/p>\n
Packaged foods that are actually fine<\/p>\n
That doesn\u2019t mean you need to avoid everything in a packet or tin. \u201cThere are plenty of packaged foods that people assume are bad just because they\u2019re convenient, but they don\u2019t meet the definition of a UPF,\u201d says Hobson.<\/p>\n
![\"Not](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/11\/iStock-1395193135.jpg\")
<\/p>\n
open image in gallery<\/p>\n
Not all packaged foods are bad news: tinned chickpeas can be a healthy choice (Getty\/iStock)<\/p>\n
Tinned beans, lentils and chickpeas, for example, are usually just pulses and water \u2013 sometimes with a little salt \u2013 and are minimally processed. Frozen vegetables and fruit are another great option, often retaining more nutrients than so-called \u201cfresh\u201d produce that\u2019s been sitting in the fridge for days. Plain porridge oats are still a healthy staple, as are nut butters made without palm oil or added sugars. <\/p>\n
Even bread isn\u2019t automatically a problem. \u201cA simple wholemeal loaf from a bakery or made with flour, water, yeast and salt is not ultra-processed,\u201d Hobson explains. \u201cIt\u2019s the mass-produced supermarket loaves bulked out with emulsifiers, stabilisers and preservatives that fall into the UPF category.\u201d<\/p>\n
But, Hobson notes, \u201cif this is all you can afford, then choose wholegrain and put your efforts into reducing your UPF intake elsewhere, especially if you are trying to feed a large family on a tight budget\u201d.<\/p>\n
How supermarkets and brands mislead us<\/p>\n
It isn\u2019t just the ingredients list that makes UPFs confusing. Hobson says food manufacturers are experts at giving these products what he calls a \u201chealth halo\u201d.<\/p>\n
\u201cThey often use front-of-pack claims like \u2018high protein\u2019, \u2018plant-based\u2019 or \u2018fortified with vitamins\u2019,\u201d he explains. \u201cThese claims are permitted under UK labelling law and must meet certain criteria, but they can distract from the bigger picture, which is that the product may still be built from refined starches, sweeteners, emulsifiers and gums.\u201d This is particularly significant in light of the new evidence linking UPFs with long-term health risks, which researchers say must now be taken seriously.<\/p>\n
![\"Tinned](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/11\/GettyImages-2158918098.jpeg\")
<\/p>\n
open image in gallery<\/p>\n
Tinned foods get a bad rap, but beans, lentils, chickpeas and even fish are often minimally processed and make for smart, budget-friendly staples (AFP\/Getty)<\/p>\n
Other tricks include highlighting what the product doesn\u2019t contain \u2013 \u201clow fat\u201d, \u201csugar-free\u201d or \u201cno artificial colours\u201d \u2013 and designing packaging to suggest wholesomeness, using earthy tones, images of fruit and grains and clever portion sizes that make calorie counts look smaller than they are. <\/p>\n
\u201cAll of this makes it harder for shoppers to cut through the noise,\u201d Hobson admits. \u201cThe more a product shouts about being healthy on the front, the more important it is to turn it over and check the ingredients list on the back.\u201d<\/p>\n
Smarter swaps for your trolley<\/p>\n
Hobson suggests starting with small, realistic swaps. Instead of flavoured yoghurts, buy a plain base and add your own toppings \u2013 fresh berries, cinnamon, nuts or honey. Oats are another easy win: make them yourself with fruit and spices rather than reaching for instant sachets full of additives.<\/p>\n
56%<\/p>\n
of calories consumed in the UK come from UPFs<\/p>\n
Tinned beans, chickpeas, lentils and fish are simple, cheap and minimally processed, while frozen vegetables, berries and fish fillets are just as nutritious as fresh. Choosing microwave pouches of plain brown rice or quinoa instead of flavoured instant rice gives you the same convenience without the extra stabilisers and modified starches. Even your sauces can be upgraded with a few staples: passata, tahini, pesto and coconut milk all make quick, additive-free bases.<\/p>\n
It doesn\u2019t have to be complicated. \u201cWith the right basics in your kitchen, you can build balanced meals in 10 minutes that are every bit as convenient as UPFs, but far more nourishing,\u201d says Hobson.<\/p>\n
Hobson is clear that the aim isn\u2019t to eliminate UPFs entirely. \u201cI don\u2019t think cutting out UPFs completely is realistic or even necessary for most people,\u201d he says. \u201cDemonising them outright only creates guilt and anxiety, which isn\u2019t helpful.\u201d<\/p>\n
He\u2019s currently working with a charity to help families with four to six kids, who lack cooking skills and space to cook, to eat on a low budget. While research shows that diets high in UPFs come with greater health risks, it\u2019s important to remember that not all UPFs are the same. The real issue, then, is when UPFs start to displace whole and minimally processed foods that we know are protective for long-term health. \u201cThe focus shouldn\u2019t be on avoiding UPFs completely, but on balance and smarter choices,\u201d says Hobson. \u201cIt\u2019s not about perfection, it\u2019s about tilting the balance so that the bulk of your diet genuinely nourishes you, while still leaving space for the foods you enjoy.\u201d<\/p>\n
And with the new Lancet review adding yet more evidence to the conversation, experts say the goal isn\u2019t panic \u2013 it\u2019s awareness, balance and practical choices that help shift your diet back towards real, whole foods.<\/p>\n","protected":false},"excerpt":{"rendered":"New research published this week in The Lancet has intensified concerns around ultra-processed foods (UPFs), suggesting they may…\n","protected":false},"author":2,"featured_media":304890,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[49,48,84,395],"class_list":{"0":"post-304889","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-ca","9":"tag-canada","10":"tag-health","11":"tag-nutrition"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/304889","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=304889"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/304889\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/304890"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=304889"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=304889"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=304889"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"Shoppers](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/11\/iStock-1429988564.jpeg\")
<\/p>\n