How bad is ultra-processed food?

Ultra-processed foods have been in for some serious bad press in recent years, with their consumption linked to a range of illnesses including obesity, cancer, depression and dementia.

In the UK, ultra-processed food (UPFs) makes up an estimated 60% of our diets, so you can see why there are concerns. But do you really need to avoid them all?

Here we explain what you need to know about ultra-processed foods and which ones are worth limiting where possible.

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What are ultra-processed foods?

UPFs are often described as containing ingredients you wouldn't typically have at home, such as certain preservatives or emulsifiers, and may have undergone industrial processes for which there are no domestic equivalents, such as hydrolysation, extrusion or pre-processing for frying.

Typically, they tend to be lower in beneficial ingredients and nutrients such as fruit, veg, fibre and protein, and higher in less beneficial nutrients such as sugar, fat and salt. They are usually energy dense and highly palatable (easy to over-consume).

However, this doesn't apply to all UPFs, which are a very broad category of foods, and it only takes a relatively small addition of some ingredients to push an otherwise healthy food, such as houmous or some plain Greek yoghurt, into UPF territory.

What are the risks of a diet high in UPFs?

There has been rising concern about the impact of UPFs. A paper published in the British Medical Journal (BMJ) in 2024 reviewed the existing evidence of associations between UPFs and negative health outcomes. 

It concluded there was evidence that higher intakes of UPFs were associated with an increased risk of adverse health outcomes including cancer, cardiovascular disease, type 2 diabetes, mental health and respiratory problems, as well as early death.

However, this was an 'umbrella review', where researchers looked at 45 existing meta-analyses - they did not include any new evidence. They acknowledged there were limitations to the review, and other experts have been critical of some of the research included, saying it was weak and of poor quality.

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But this review and previous studies can't pinpoint the exact cause. We can say there is an association between UPF intake and adverse health outcomes but we can't say UPFs cause disease. 

We don't really know exactly how or if UPFs are responsible. It could be to do with the fact that they tend to be high in fat, sugar and salt and low in protein, fibre, vitamins and minerals. Or some think it might be down to some of the preservatives or emulsifiers used and how they impact our bodies. 

Clearly, there are some valid concerns, and it's important that research into UPF is ongoing but the group of foods that fall into the UPF category is incredibly broad and writing them all off is somewhat premature and alarmist. 

There's no doubt we should all aim to eat more whole foods (food close to its natural state) and limit the amount of foods high in fat, sugar and salt in our diet. But cooking from scratch all the time isn't realistic or practical for everyone.

Below we explain what type of UPF you might want to limit your intake of, and the healthier options to consider.

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Examples of ultra-processed foods

Commonly eaten foods in the UK that can fall into the UPF category range from margarines and spreads, carbonated drinks and instant soups and sauces through to biscuits, burgers and ready meals.

Foods can be classed as UPFs because of processes or ingredients - here are some popular UK foods that are typically UPFs:

Cakes, biscuits and pastries 

These often contain raising agents like baking soda, flavourings including vanilla essence and colourings like plain caramel. 

Homemade bakes aren't considered UPFs, but they can still be high in fat and sugar. If baking your own, you can experiment with cutting back on the sugar levels. 

Fizzy drinks 

Acidity regulators (such as citric acid E330),  colourings, flavourings and artificial sweeteners like aspartame are commonly found in carbonated drinks. Others may be high in sugar. 

Opt for sparkling water with a squeeze of lemon or lime, or minimally processed alternatives. You could also try an Air Up bottle, which tricks your taste buds into thinking water is flavoured.

Confectionery

Sweets may contain glazing and gelling agents in addition to colourings and flavourings, while mass-produced chocolate contains vegetable fats such as palm oil and emulsifiers. 

Opt for dark chocolate or jelly sweets with no artificial colours or flavours although these will still be classed as UPFs because of ingredients such as jelling agents and sugars such as glucose syrup. Check our supermarket dark chocolate bar reviews for expert-approved options.

Ice cream

Additives can include colourings, flavourings, emulfsifiers, preservatives and stabilisers for consistency. Even 'healthy' shop-bought versions tend to be UPFs and can still be calorie-dense. 

Whatever you choose, ice cream is best as a treat. You can also experiment with making your own: see our reviews of the best ice cream makers or you can use a Best Buy blender to whip up instant ice cream with fresh fruit and cream or yoghurt.

More DIY options: make your own sparkling drinks with our Sodastream reviews, or try a soupmaker

Is cheese ultra-processed?

Freshly made cheeses such as cheddar aren't considered ultra-processed, although bagged grated cheese may be, simply by the addition of an ingredient such as potato starch.

Processed cheeses fall into the UPF category, including some that are found alongside fresh in the chiller.

These include vegan and vegetarian cheese substitutes, 'cheesy' slices for burgers that often come individually wrapped and reconstituted cheese products such as cheese spreads, triangles and strips.

Is pasta ultra-processed?

It depends on the pasta. Dried pasta, whether it's plain or wholewheat, tends to just be made from durum wheat semolina, and is considered minimally processed.

Gluten-free varieties such as red lentil, rice quinoa or chickpea pasta are often minimally processed, with just one or two simple ingredients. 

However, some are pushed into the UPF category by inclusion of ingredients such as emulsifiers so check the label.

Filled pasta, such as tortelloni or ravioli, tends to be UPF because of ingredients such as preservatives and antioxidants, especially in varieties containing cured meats such as smoked ham.

But there are minimally processed versions, check the ingredients to make sure.

Is Weetabix ultra-processed?

Weetabix is considered UPF because it contains malted barley extract. However,  it's also low in sugar, salt and fat and a good source of fibre so this is an example of a UPF that can be beneficial to your diet.

Is porridge ultra-processed?

If you're making your porridge with whole oats it doesn't count as ultra-processed and even unflavoured pots or sachets of whole porridge oats (including 'instant' or smooth varieties) are generally classed as minimally processed. 

They can become UPFs if they contain extra ingredients like sugar, flavourings, soy protein or emulsifiers. So be wary of flavoured versions.

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UPF foods you shouldn't dismiss

Foods such as bread, breakfast cereals, yoghurts can be classed as UPFs. But many of these, if chosen wisely, can be a healthy addition to your diet, so there's no need to ban them all - here's what you need to know:

Supermarket bread

Baking your own bread or buying a bakery loaf - often costing more than £4 - isn't an option for many, whereas it's possible to pick up a supermarket loaf for nearer £1.

Supermarket bread is in the UPF firing line because it contains emulsifiers and preservatives. These improve the texture and extend the shelf-life of bread, but also push it into UPF territory.

Two slices of supermarket wholemeal bread provide around 16% of your daily fibre needs and are a good source of vitamin B1. 

The loaf you choose matters though. Wholemeal is preferable, because it has more fibre, and seeded wholemeal bread is even better as seeds further increase the fibre and protein content, as well as healthy unsaturated fats. 

These tend to be a bit pricier than basic bread, but offer a good compromise between health and cost. Supermarket versions are widely available, such as Tesco's Wholemeal Seeds and Grains bread, (£1.35 for 800g)

You could also make your own - see our bread maker reviews for the most user-friendly options that give a brilliant bake.

Breakfast cereal

Plenty of cereals are packed full of sugar, despite clever marketing claims which make them appear a healthy choice.

But plainer, simpler cereals can be a healthy breakfast choice. 

All-Bran, Bran Flakes and Weetabix are all high in fibre and contain a mix of important vitamins and minerals. They're classed as ultra-processed because they contain barley malt extract and/or glucose syrup. These are both types of sugar, but are present in relatively low amounts.

Muesli is also considered a UPF as it contains skimmed milk and milk whey powders.

Picking plainer cereals, and topping with whole foods such as fruit and nuts, can be a healthy breakfast choice.

Be aware of how much you're eating, too - recommended portion sizes are often tiny, and if you ever weigh what you pour out for yourself, you might realise it's much more than you expect. When we asked Which? members to test this, many poured at least twice the recommended amount.

Baked beans

Most baked beans are classed as ultra-processed because they contain modified cornflour or starch, and spice and herb extracts (rather than spices or herbs).

However, as well as being low in sugar and fat, half a tin counts towards one of your five-a-day of fruit and veg, and contains as much protein as two small eggs. It's also a cheap way to get a fibre boost.

We don't eat enough lentils and beans, and from a nutrition perspective they're a good addition to your diet.

Find out which cheap supermarket baked beans beat Heinz in our independent taste test.

Fish fingers

These are classed as ultra-processed because they contain additives such as potato starch and raising agents, and have also been through several processing steps including frying.

However, many of us don't meet the government guidelines of two portions of fish a week and a serving of fish fingers counts towards this target.

Although it's not an oily fish, white fish is a good source of lean protein and is low in fat. Look for a higher fish-to-bread ratio for a healthier fish finger choice.

Pasta sauces

A jar of tomato pasta sauce typically contains acidity regulator and thickener, putting it into the UPF category.

As well as being a quick, budget-friendly meal when combined with pasta, it's also possible to supercharge it and make it a healthier choice.

Adding some veg, mince, lentils or tinned tuna increases the fibre, protein and vitamin and mineral content for well-balanced meal.

Yoghurt

Yoghurt is a good source of calcium which is important for bone health and teeth. It also often contains live bacteria which are good for gut health.

Like cereals, it's a real mixed bag - some can be high in sugar and additives, so you need to choose wisely.

Plain Greek and Greek-style yoghurts and natural yoghurts are good options but sometimes even these can fall into the UPF category as they may contain thickeners such as pectin.

Those containing fruit compote or purée are also UPF as the fruit often contains thickeners or starches.

Opting for plainer versions is best, and adding your own fruit or nut toppings. Typically, the further removed from a plain or fruit flavour it is (eg toffee crunch), the more likely it is to be packed with additives, sugar or sweeteners.

Plant milks

Although they're often the only alternative for people with dairy allergy or lactose intolerance, plant milks are considered ultra-processed as they contain added vitamins and minerals, acidity regulators, stabilisers and flavourings.

Other than soya milk, most plant milks are low in protein. But most are fortified with vitamins and minerals so that they nutritionally match cow's milk in terms of calcium and other micronutrients. 

If you're using plant milk to replace cow's milk in your diet it's important to choose a non-organic version as organic milks can't be fortified, and some nutrients such as iodine are hard to get elsewhere in your diet.

See our guide to which plant milk is best for your health and the environment

Houmous

This is traditionally made by blending chickpeas, olive oil, tahini, garlic, lemon juice and salt.

Shop-bought versions contain preservatives and acidity regulators which help to prolong the shelf-life and keep it safe but also push it into UPF territory.

Shefalee says: 'While eating houmous isn't as beneficial as eating whole chickpeas (they contain more fibre and will make you feel fuller) it's still a good source of vegan protein and contains healthy unsaturated fats.'

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How to approach UPFs: the expert view

No single food is going to save or sink your diet. In the same way that ‘superfood’ benefits are often overstated, consuming some UPFs is unlikely to be make or break – and some can be helpful in shoring up our diets and providing important nutrients.

However, there are some UPFs that we should all aim to limit our intake of - typically these are highly processed products high in fat, sugar and salt (HFSS), such as crisps, biscuits, ice creams, cakes, chocolates and sugary drinks.

Here, government regulation and food companies have a role to play. Many of these foods are described as ‘hyper-palatable’ and easy to over consume. Clever marketing often works to gives them a health ‘halo’, too.

On 1st October 2025 a long-awaited government ban is due to come into play which will restrict HFSS foods and drinks being advertised on TV or on in-demand programmes before 9pm. Ads for HFSS products will also be banned online.

On an individual level, it's worth taking stock and considering the quality of your overall diet. Try to eat whole foods where possible, and limit UPFs that are high in fat, sugar and salt, using traffic light labelling as a guide.

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Your nutrition expert

Shefalee Loth, Which? principal researcher and nutritionist

Shefalee is a public health nutritionist with 20 years' experience, and has worked for the NHS, The London School of Hygiene & Tropical Medicine and the World Cancer Research Fund

At Which? Shefalee is a principal researcher, researching and writing food and nutrition content for our magazine and website and representing Which? in the media. She is also a trustee at Sustain, the food and farming alliance.

She focuses on cutting through the hype to explain what you need to know about nutrition and healthy eating. 

From investigating the Zoe gut health app to debunking gut health myths and explaining weight-loss jabs pros and cons, Shefalee gives no-nonsense advice to help you make healthier choices and save money.