Ultra-Processed Foods: Are we blaming the wrong thing?

We're increasingly told to avoid anything containing ingredients we wouldn't find in our kitchens.

But is it really that simple?

UPFs are generally industrially manufactured foods containing ingredients such as emulsifiers, sweeteners, flavourings, colours or modified starches.

(Image: Newsquest)

Fizzy drinks, confectionery and packaged snacks are obvious examples, but the category can also include some breads, cereals and yoghurts.

Research consistently associates diets high in UPFs with increased risks of obesity, type 2 diabetes and cardiovascular disease.

However, the UK's Scientific Advisory Committee on Nutrition says we still don't know how much of this is due to processing itself.

Many UPFs are also high in calories, saturated fat, salt and free sugars, while being low in fibre.

Additives deserve some nuance too.

Preservatives such as sulphites, for example, help prevent food spoilage and are safe for most people, although they can cause reactions in susceptible individuals.

Research is also investigating whether some emulsifiers and sweeteners may affect our gut microbiome and metabolic health, but that doesn't mean every additive is harmful.

My advice?

Turn the packet over.

If there's a very long ingredient list dominated by emulsifiers, sweeteners, colours and flavourings you wouldn't normally use when cooking, consider whether there's a simpler alternative.

And remember: processed doesn't automatically mean unhealthy.

Frozen vegetables, tinned beans, natural yoghurt and wholegrain bread can all be nutritious, convenient foods.

Here in West Cumbria, we have some wonderful alternatives on our doorstep.

Cumbria Farmers near Cockermouth grows seasonal vegetables and fruit in its own market garden alongside produce from local farmers.

A bag of local vegetables combined with a tin of lentils or beans can become a nutritious soup or casserole without requiring hours in the kitchen.

So don't become frightened of packets and tins.

Instead, make whole and minimally processed foods the foundation of your diet, use convenience foods wisely and read what's in the food you're buying.

Healthy eating doesn't need to be perfect or complicated.

Virginia Richardson is a registered, accredited nutritional therapist based in Bassenthwaite, working with clients across west Cumbria to help them improve their health in a practical, personalised and sustainable way.

You can contact her at info@virginiarichardson.co.uk.