While processed foods often have a bad press, many of the processes have been used for centuries and serve to improve a food’s shelf life, appearance and taste. Most of us are now familiar with the more recently cited term ‘ultra processed foods’, as the same suggests these undergo a more extensive modification.
What is ultra-processed food?
Ultra-processed food (UPFs) is characterised as ready-to-eat or ready-to-heat products manufactured from multiple ingredients and usually combined with additives, or ‘industrial formulations’, by which flavour, sugar, fats or chemical preservatives are added. Examples may include confectionery, fried snacks, processed meats, cakes and biscuits but also fortified plant milks, infant formula and functional foods such as yogurts and spreads, that are designed to help manage your cholesterol levels.
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A 2020 study concluded that ultra-processed foods are prevalent in all our diets, and that the consumption of these foods may be associated with certain illnesses. However, some UPFs can make a valuable contribution to our nutritional intake and even play a role in helping some people, including babies and infants, thrive.
Should families cut back on processed food?
In the UK. we seem to eat a lot of processed food. In fact, it’s estimated that over 56% of the total calories that the average UK person consumes is from processed foods and that this is higher for children and adolescents. The UK also buys more processed foods than our counterparts in Europe. If you look in the supermarkets, there are hundreds of ready-to-go meals and convenience foods lining supermarket shelves and freezers. But it is important to remember that processed and convenience foods cover a wide range of foods, and not all of them are ‘bad’ for your family’s health.
Are all processed foods unhealthy?
While there’s not a problem with including some processed foods as part of a balanced diet, it’s important to remember that some may contain higher than ideal levels of salt, sugar and fat, and are typically low in beneficial fibre.
Is there a place for healthy processed food?
Most of us know we should be eating at least five fruit and veg per day. Many of us think of fresh produce when we aim for this target but juiced, canned, frozen and dried also count – these are all processed but remain a healthy choice, they can also be more convenient and less wasteful too. Some nutrients are more easily available after processing, for example, the amount of vitamin C in some frozen vegetables can be higher than the fresh, stored equivalent.
Another example is plant-based milk, such as soya or oat, these are naturally low in calcium, some vitamins and iodine but when fortified with these nutrients during processing, they may be brought more in line with the nutritional contribution of cow’s milk. Buying a fortified product helps those people who may need or choose to avoid cow’s milk, to get the nutrients they need.
How can I cut down on processed foods?
A healthy diet means eating a variety of nutritious foods from different food groups. In the UK, food-based dietary guidance (The Eatwell Guide) shows how the foods we eat can provide the balance of nutrients needed for good health. Many of the foods depicted on the guide are processed to some degree, these include bread, cheese, frozen fruit and vegetables, pasta and yogurt. However, it makes sense to look at the foods you eat most often and see if there are healthier options available.
Here are some everyday processed foods that by simply buying well you can make healthier:
1) Instant oats
Easy to prepare in the microwave or on the hob, instant oats have been finely rolled and chopped so that they cook quickly. Although these offer a speed option, they may not keep you as satisfied because they are more quickly digested. Instead opt for porridge oats in the form of jumbo or rolled oats and soak them over-night to help speed preparation time in the morning.
Try our overnight oat recipes including our chia and almond overnight oats
2) Sweetened nut butter
Commercially produced nut butter is often flavoured with oil, salt, sugar or sweeteners like xylitol. When buying nut butter, check labels carefully and, where possible, choose nut butters made with as close to 100% nuts as possible with just one or two other ingredients.
Why not try making your own nut butter?
3) Canned fruit in syrup
When selecting tinned fruit, choose fruit in natural juice rather than sugary syrup. While fresh, frozen and even dried fruit are the better choice, tinned fruit still counts towards your 5-a-day and is a useful source of vitamins and fibre.
Once the can is open, drain and even rinse the contents to help lower the sugar content.
4) Canned beans in salt
Rich in fibre, plant-source protein and vitamins and minerals, tinned beans are low in fat and count as 1 of your 5 a day. Most of us don’t eat enough beans and pulses, and buying them canned makes a convenient, storecupboard option.
Look for beans canned in water without added salt, otherwise drain and rinse well.
5) White rice
White rice has been processed to remove the fibre-rich outer bran of the grain along with the nutrient-rich germ. As a result, white rice has a longer shelf life and is quick to cook, that said, nutritionally, white rice has less fibre and protein than its brown equivalent. Considered a wholegrain, brown rice is less processed than white and as a result makes a more nutritious and tasty choice.
6) Smoked fish
Fish like salmon and mackerel are widely available ‘smoked’, these fatty varieties are rich in the heart-friendly, unsaturated fats known as omega-3 fatty acids. They are also a useful source of vitamin D, protein and iodine.
Despite these nutritional benefits certain groups of people are advised to limit the amounts of smoked fish they consume because of its high salt content. Keep to smaller servings of smoked fish and pair it with other ingredients that doesn’t have added salt or, better still, choose poached fish instead.
7) Salted nuts
As long as you don’t have a tree nut allergy, nuts make a nutritious addition to your diet. However, when they have been roasted and salted, they may contribute a fair amount of salt too. Eating too much salt may put you at an increased risk of high blood pressure.
Ideally choose plain, unsalted nuts and add your own flavourings if you need to.
Try your own sweet and spicy nuts
8) Pre-popped popcorn
Pre-popped popcorn has seen a rise in popularity over recent years and with this popularity, comes lots of new brands and flavours. Popcorn can make a tasty, low-calorie snack and be high in fibre, however, look out for the sugar and salt content in some brands. An altogether better choice is to pop your own popcorn on the hob, as making your own popcorn allows you to control the amount of oil, sugar and salt. Add your own flavours and extras – one of our favourite recipes is our almond, raisin & popcorn trail mix.
Enjoyed these tips? Now read
5 ultra-processed foods that are good to eat
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All you need to know about sugar
How much sugar should children have?
This article was updated on 29 July 2024 by Kerry Torrens.
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