This article was written by Gina Gorvett, a nutritionist for the Alliance's Nutrition Support Programme.
Ultra-processed foods (UPFs) have been in the news regularly over the last year and are a hot topic of public debate. But what do we actually know about them? And more importantly, how do they impact our family’s health?
Research has shown that there is a link between eating a lot of ultra-processed food and poorer health. However, the reasons for this are still unclear, and the government’s expert scientific advisory committee on nutrition has recommended that further research is needed.
There is also no clear definition of what a UPF is, which adds further confusion to the debate. Some suggest that they are foods which contain additives, such as stabilisers or emulsifiers, those ingredients that aren’t found in our own kitchens. The most used definition (NOVA food processing classification system) states that UPFs are foods containing “formulations of ingredients, mostly of exclusive industrial use, typically created by a series of industrial techniques and processes.”
What we do know though is that consuming high amounts of foods high in fat, salt, and sugar leads to poorer health, and as we know many so called UPFs are high in fat, salt and sugar but not all.
Other factors to consider include how some of these foods are made, how palatable they are (does this lead us to eat more of them?), and their energy density (high calorie intake per bite). These aspects also need further research. We need to know whether it is just down to several UPFs being high in calories, fat, salt, and sugar that makes them unhealthy, or if the way they are made has an impact too.
It is important to remember the role processing has in the food industry. It makes food safe for us to eat and increases its shelf life, so food is more affordable, and food waste can be reduced. Processes such as those that reduce fat, salt and sugar content, or add important vitamins and minerals to foods — for example low fat yoghurt or the ever-popular plant based milks being fortified with calcium and other key minerals — are great industry developments. Others include pasteurisation which kills bacteria, and the development of sweeteners which have helped to reduce sugar consumption.
Until further research takes place, following the government’s advice for a healthy diet is recommended, one that limits saturated fat, salt and sugar intake and includes more fruit, vegetables, and fibre. This is shown in The Eatwell Guide , which should be used from the age of two to help achieve a healthy, balanced diet. For one- to two-year-olds, continue to increase the variety of foods offered, introducing different flavours and textures to suit the age and stage of your child.
A healthy diet will help reduce the risk of obesity, and chronic diseases such as heart disease and type 2 diabetes, as well as certain types of cancers. UPFs that are high in fat, salt, and sugar, such as ice cream and fizzy drinks are already limited by following this advice. However, baked beans and wholegrain breakfast cereals, for example, are seen as an important part of a healthy diet.
Another way to help make healthy food choices for your family is to look at food labels, does the ingredients list contain lots of ingredients, particularly ones you are unsure of? Are there any red traffic lights shown on the label? It is best to choose foods that are green or amber, and you can always use the NHS food labels information to help you make better choices.
Remember many UPFs can be part of a balanced diet for your family, it is not necessary to avoid them all. They can help to save time and provide opportunities to add vital nutrients to our diet, especially when combined with other foods.
A ready-made tomato sauce, which contributes to your five a day, can be enhanced by the addition of some chicken or tuna and served with pasta as well as some additional vegetables such as frozen peas. Baked beans, provide a good source of fibre and protein and can be served with a jacket potato or added to wholemeal toast and served with eggs.
