Ultra-processed foods such as frozen pizza, instant noodles, and chocolate are widely known to be unhealthy. However, even foods that are typically considered healthy, such as wholemeal bread, bran flakes, and sugar-free yogurt, fall into the category of ultra-processed foods. Recent studies have flagged the harmful effects of over-consuming these foods, linking them to heart attacks and strokes. Ultra-processed foods undergo significant alterations from their natural form, often including the addition of preservatives or artificial flavors to enhance shelf-life or appeal. Numerous studies have already connected these foods to conditions like obesity, diabetes, and cancer. With ultra-processed foods accounting for 57% of the average British diet, the highest in Europe, the potential health impacts from over-consumption are significant.
To shed light on this issue, here are five foods that people may not realize are classified as ultra-processed. Research from a combination of Chinese and Australian studies suggest that consuming ultra-processed food could increase the risk of heart attacks or strokes by nearly 25%, as well as increase the chances of developing high blood pressure by up to 39%.
1. Healthy cereal: Not all breakfast cereals are created equal. Even so-called healthy cereals, like bran flakes sweetened with barley malt extract, sugar, and other additives, are technically considered ultra-processed. However, this doesn’t mean you need to discard your fiber-packed breakfast cereal. In the UK, breakfast cereals are fortified with nutrients that many struggle to get enough of, such as iron and essential vitamins.
2. Wholemeal bread: While a homemade loaf of bread is only considered processed, the ones found on store shelves often contain additional substances like emulsifiers and preservatives to extend shelf-life. Despite this classification, wholemeal bread still offers health benefits due to its high fiber content, which is linked to a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. Additionally, like cereals, wholemeal bread can be fortified with vitamins and minerals.
3. Yogurt: Yogurt is known for being a healthy source of protein and calcium. However, many yogurts on store shelves fall under the category of ultra-processed foods. They often contain artificial substances to enhance taste, color, and appeal. Some may even replace sugar with artificial sweeteners, like aspartame. Stabilizers and preservatives are also common ingredients. The NHS advises choosing unsweetened and low-fat yogurt varieties as part of a balanced diet.
4. Fruit and protein bars: Marketed as a convenient and healthy snack on the go, fruit and protein bars are actually some of the most ultra-processed foods available. Fruit bars often contain freeze-dried fruit and starches, which are already processed products. They also contain thickeners, acidity regulators, and preservatives. Protein bars have similar ingredients, including sweeteners, emulsifiers, preservatives, and food colorings.
5. Baked beans: A British classic, baked beans unfortunately fall into the category of ultra-processed foods. While they are packed full of pulses, which are a good source of protein and fiber, canned versions often add salt and sugar. These additives, when consumed excessively, can contribute to high blood pressure and obesity. Pre-prepared baked beans may also include additional flavorings and flour in their recipe. However, the British Nutrition Foundation considers baked beans to be an example of an ultra-processed food that is still good for you overall due to its affordability and provision of important nutrients.
In summary, awareness of the ultra-processed nature of certain foods is essential for making informed dietary choices. While these foods may offer some nutritional benefits, it’s important to moderate their consumption and prioritize whole, unprocessed options for optimal health.
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