What are ultra-processed foods and are they bad for us?
British people eat more ultra-processed foods (UPFs) than anyone else in Europe. UPFs make up 65 percent of our children’s diets, and over 50 percent of our shopping baskets.
UPFs can have a negative impact on our health and on the environment. But, diets rich in whole and minimally-processed foods support good health and are better for the planet.
Scientists use the NOVA classification system to categorise food into four groups:
unprocessed or minimally-processed: whole foods that come from plants or animals and have nothing added, like natural vegetables, fruit, eggs, grains, pulses
processed culinary ingredients: things like oil, fats, salt and sugar
processed foods: foods that have added salt, sugar, oil or other things to keep them fresher for longer or make them tastier. This includes foods like bacon, tinned vegetables, tinned tuna and freshly-made breads
ultra-processed foods: foods that have gone through industrial processes and changed the nature of the original ingredients. This then leaves little, if any, of the original whole food behind. Examples include fizzy drinks, shop-bought biscuits and cakes, mass-produced bread, ready meals, reconstituted meat products, breakfast cereals, snack bars, and sweetened yoghurts.
It’s the UPFs in the fourth category that are the cause for concern. Find out why below.
There is a clear link between eating too many UPFs and the risk of chronic diseases. UPFs are often high in salt, fat, and sugar. They often don't make us feel as full as unprocessed foods, which can make us overeat and put on weight. They also usually replace the healthy, whole foods that we need in our diet.
Are ultra-processed foods bad for the environment?
Our food system should nourish us and the planet. However, the mass manufacture of UPFs often relies on intensive farming and industrial processes. These produce cheap, standardised crops that can harm the environment.
UPFs can destroy forests and habitats
Intensive farming in certain regions often involves cutting down or burning forests and vegetation to quickly clear areas for growing crops. This destroys wild habitats and puts animal species at risk. It also releases lots of carbon into the atmosphere. This type of farming often applies to soya and palm oil crops, which are two common ingredients in UPFs.
UPFs can destroy our soils and rivers
Industrial livestock farming also harms our soils and rivers. Much of this meat and dairy ends up in UPFs. Intensive farming uses harmful pesticides, which run off into waterways and kills our lake and river life.
UPFs mean a lack of food diversity
Only 12 plants and five animals make up 75 percent of our diet globally. This weakens our food system and makes us less able to cope with crop failures or food shortages. We may think that we have lots of choice in the supermarket, but UPFs are often formed of the same ingredients, just in different packaging.
Nature friendly farming practices (or, agroecology) can help solve many of the issues we see in our food system. It offers an alternative to crops that rely on pesticides and fertilisers. This helps reduce biodiversity loss and ensures farmers get a fairer share of profits. It supports diversity and focuses on fresh foods from local sources.
Whole and minimally-processed foods - an alternative to ultra-processed foods
What are whole and minimally-processed foods?
Whole and minimally-processed foods include fruits and vegetables, whole grains and pulses. They are foods we would mostly find in nature. They are nutritious and packed full of antioxidants, minerals, vitamins and other essential nutrients, such as fibre. These foods keep us fit and healthy.
Why don’t we eat more whole and minimally-processed foods?
UPFs are often cheaper and more readily available than whole and minimally-processed foods. UPFs are often pre-prepared and ready to eat, so they need little cooking or heating. These factors make it harder for us to have choice over what food we can buy.
What should government be doing to make whole and minimally-processed foods more accessible?
UK governments should take action to allow everyone access to healthier, whole and minimally-processed foods. This includes children and those from vulnerable and marginalised communities. Government should:
approach UPFs as a public health issue and set targets to reduce how much UPFs we eat.
have clear guidelines and labelling that promote fresh foods and discourage people from eating unhealthy UPFs.
increase investment in healthy eating initiatives, like the Healthy Start scheme. This helps pregnant women and families with young children to buy healthy food and milk.
create a horticulture strategy that supports nature-friendly UK fruit and veg producers.
introduce new taxes on soft drinks and other UPFs, that go further than the sugar tax.
support schools to take a whole school approach to food. The Soil Association’s Food for Life Schools Award offers a template for healthy, sustainable eating in schools. It increases access to healthy, delicious meals, connecting children with where their food comes from, and helping them cultivate an appreciation for fresh, minimally processed foods from a young age.
What can I do to reduce the amount of UPFs that I eat?
Base your diet around healthy, fresh, whole foods, eating plenty of veg, wholegrains, beans and pulses.
Stock your kitchen with healthier processed foods, such as frozen veg and tinned fish.
Choose healthier snacks, such as unsalted nuts, and avoid ultra-processed snacks.
Swap fizzy drinks for water (and use fresh fruit for added flavour).
For protein, choose higher welfare fresh meat, or beans and pulses.
