Know your processed foods & how to eat healthily

If you’re confused about the positives and negatives of processed foods, you’re not alone.  This confusion is affecting the food choices made every day and, potentially, long-term health. We’ve put this blog together to help you make informed dietary decisions.

The surprising truth about food processing

Most foods we eat are processed in some way and that’s not necessarily a bad thing.

Food processing includes:

• pasteurising milk to remove harmful bacteria
• freezing vegetables to preserve their nutrients
• pressing seeds to make oil
• tinning foods to help them last longer

These processes make food safer, more convenient and help reduce waste.

What’s the problem?

The concern lies with ultra-processed foods (UPFs), which are food products that have undergone extensive industrial processing and contain ingredients you wouldn’t typically find in your kitchen cupboard.

Ultra-processed foods often include:

• preservatives
• emulsifiers
• artificial sweeteners
• flavour enhancers
• thickening agents
• colourings

Common examples of UPFs include sweetened drinks, crisps, packaged cakes and biscuits, ice cream, sweets, many ready meals and processed meats, such as sausages, bacon and packaged pies.

Research has linked diets that are high in ultra-processed foods to increased risks of obesity, Type 2 diabetes and heart disease. Many UPFs are loaded with calories, saturated fat, salt, colourings and sugar, whilst being low in fibre and essential nutrients.

The knowledge gap that’s affecting our health

The recent consumer survey revealed some alarming gaps in public understanding. When asked to identify the unhealthiest processed foods:

• 14% said shelf-stable foods, such as canned or frozen items
• 13% cited foods with artificial additives
• only 28% mentioned processed meat products

When asked which foods increase Type 2 diabetes risk:

• 51% said desserts
• 15% said carbohydrates in general
• Just 7% identified processed foods
• Only 1% mentioned processed meat products

This is particularly concerning given that processed meats are strongly linked to diabetes, colorectal cancer and cardiovascular disease. The survey also found that younger participants were unlikely to recognise processed meat as a processed food.

Not all ultra-processed foods are unhealthy

Here’s where the confusion is understandable: some ultra-processed foods can actually be part of a healthy diet.  For example, the following can be part of a healthy diet:

• wholemeal sliced bread
• wholegrain breakfast cereals
• baked beans
• certain plant-based protein products

These foods may be industrially processed, however, they’re high in fibre, contain beneficial nutrients and aren’t loaded with saturated fat, salt and added sugars.

Making sense of it all

Here’s a practical approach to understanding processed foods, ask yourself:

1. What’s in it? Look at the ingredients list. Does it read like a recipe you could make at home, or does it look like a chemistry experiment?
2. What’s the nutritional profile? Is it high in saturated fat, salt, or added sugar and low in fibre? If it is, then it is not the best choice.

Your action plan: read labels

Food labels are your best tool for making informed choices.

Check for and try to avoid:

• added sugars
• saturated fat content
• sodium levels
• additives and preservatives
• colourings

Generally, if the ingredients list is full of items you wouldn’t cook with at home, it’s likely heavily ultra-processed and worth reconsidering.

Many pre-packed foods in the UK use colour-coding (red, amber, green) to show whether they’re high or low in fat, saturated fat, salt or sugar. These traffic light labels make quick comparisons easy.

Building a healthier plate

It might be unrealistic to try to eliminate all processed foods so instead, aim to:

Eat more:

• fresh fruits and vegetables (aim for more than five portions daily)
• wholegrain or higher fibre starchy carbohydrates (wholewheat pasta, brown rice, whole oats)
• legumes, nuts, and seeds

Eat less often and in smaller amounts:

• ultra-processed foods high in saturated fat, salt, or sugar
• processed meats (bacon, sausages, packaged meat products)
• sweetened drinks
• packaged snacks and desserts

Eat organic

It is recommended that you choose organic when you can. Research shows that organic produce can contain significantly higher levels of beneficial compounds. For example, organic tomatoes have been found to contain 79% more quercetin (a powerful antioxidant linked to reduced inflammation) and 97% more kaempferol (associated with reduced heart disease risk) than conventionally grown tomatoes. Organic produce also significantly reduces your exposure to pesticide residues.

Variety matters

Beyond understanding what processed foods are, remember that food variety is crucial for optimal health. Different coloured fruits and vegetables contain different phytochemicals, which are plant compounds that support numerous body functions.

Try to include foods from each colour group:

• White and yellow: onions, garlic, cauliflower
• Orange and red: peppers, tomatoes, carrots, apricots, mangoes, sweet potatoes
• Purple and red: aubergines, dark grapes, red cabbage, berries, plums
• Green: spinach, broccoli, Brussels sprouts, cabbage, kale, watercress, parsley

Choose carbohydrates wisely

Carbohydrates are another piece of the puzzle. Refined carbohydrates, things such as white flour, table sugar and high-fructose corn syrup, have been stripped of valuable vitamins, minerals, and fibre. Regular consumption of refined carbohydrates is linked to Type 2 diabetes, obesity and cardiovascular disease.

Try consuming:

• steel-cut or pinhead oats (not instant)
• brown rice
• wholewheat pasta
• whole grain breads
• fruits and vegetables

Include some healthy fat and protein with each meal to help stabilise blood sugar levels throughout the day.

The bottom line

You don’t need to be a nutritional scientist to eat well. However, understanding the difference between helpful and harmful processed foods is empowering.

• Read labels with confidence.
• Make informed choices in the supermarket.
• Build meals that support your long-term health
• Cut through marketing claims and focus on what matters

Make informed choices, eat a variety of colourful whole foods and don’t be afraid to enjoy the occasional treat. Balance, knowledge and consistency are what matter most. Not all food processing is bad and not all ultra-processed foods are unhealthy.  Keep in mind that many ultra-processed foods high in saturated fat, salt and sugar so they don’t belong as regular features in your diet.

For more information on building a healthy, balanced diet, talk to one of our healthcare professionals about your individual nutritional needs.