Your UPF Questions Answered!

In recent blogs I’ve talked about Ultra-Processed Foods (UPFs), and I’ve received an overwhelming response from many of you who are eager to make changes to the foods you eat. I hope the practical advice I shared last time was helpful, and look out soon for a 'UPF-Free' Supermarket Product Database that I’m developing to assist you further.

(Eating whole foods, which we wouldn’t need a database for, is always the best option, but I know it’s sometimes convenient to grab something from the store!)

I wanted to address some of the questions I’ve received.

How can I tell if a food is ultra-processed?

You’ll often be able to spot UPFs because:

- They contain ingredients on the packet that you don’t recognise.

- They are designed to make you want to eat more.

- They have long shelf lives.

For some foods, you might not be sure. In these cases, it’s best to consider the food in its overall context and its intended purpose. Is it designed to make money and make you want more?

It's a good idea to start by reducing the foods you know are UPFs and not worry too much about the borderline ones for now.

A simple example:

- Homemade bread: Flour, water, yeast, salt. (Not a UPF)

- Packaged bread: Flour, preservatives, emulsifiers, added sugar. (UPF)

Are plant-based meat alternatives ultra-processed?

Many plant-based meat substitutes (e.g., veggie burgers, 'fake chicken') are highly processed, containing emulsifiers, flavour enhancers, and isolated proteins. While they may be better for the environment, they should still be eaten in moderation.

What are some easy swaps for cutting down on UPFs?

Instead of:

- Flavoured yogurt → Try plain yogurt + fruit

- Fizzy drinks → Try sparkling water + fresh lemon

- Instant noodles → Try wholegrain pasta + homemade sauce

- Packaged granola bars → Try homemade oat bars

Is UPF consumption as dangerous as smoking?

While UPFs aren’t as immediately harmful as smoking, some experts draw comparisons because both:

- Are linked to long-term health problems.

- Can be addictive and encourage overconsumption.

- Are promoted by industries that prioritise profit over health.

That said, small amounts of UPFs are unlikely to cause harm, it’s chronic overconsumption that’s the issue.

Do I need to completely cut out UPFs?

You don’t need to do anything! It’s up to you to decide what you’re comfortable with. For example, I’m currently okay with citric acid (found naturally in citrus fruit and often used as a preservative, which would be alongside other UPF ingredients if a food was ultra-processed) and natural flavourings. However, this might change in the future.

The key is awareness and moderation. Instead of banning UPFs entirely, focus on:

*Eating mostly whole, minimally processed foods.

*Cooking at home when possible.

*Choosing the least processed option when buying packaged foods.

Doesn't it cost a fortune?

Not really. If you swapped all of your pre-packaged items for other packaged items, then yes, it could get expensive. But if you swap for more whole foods and cook from scratch, it won’t as you'll stop buying all of those extras.

I like to think of stopping at a service station as an illustration. Someone who doesn’t regularly eat UPF foods will probably just get a hot drink when they stop, along with a snack they made at home, or a piece of fruit or some nuts. Meanwhile, someone who isn’t cutting down on UPFs will likely buy a snack or two from the station. It also becomes harder to overeat. If you want to eat five cookies, you first have to bake them! (And the likelihood is that you won’t want to overeat anyway, as they’ll have a different chemical makeup.) So, lots of money saved on overeating too!