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, cardiovascular disease, cancer, depression and dementia.

In the UK, ultra-processed foods (UPFs) make 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 cutting down on.

What are ultra-processed foods?

UPFs are often described as foods made using ingredients you wouldn’t usually find in a home kitchen, such as certain preservatives, flavourings or emulsifiers. They’re also typically produced using industrial processes with no domestic equivalent, such as pre-processing for frying. 

Typically, they tend to be lower in beneficial nutrients and ingredients, such as fruit, veg, fibre and protein, and higher in less beneficial nutrients – sugar, fat and salt. They're also usually high in calories and tasty, so it can be easy to have too much of them.

However, this doesn't apply to all UPFs, which cover a very broad category of products – and it only takes a relatively small addition of some ingredients to push an otherwise healthy food, such as houmous or 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. 

However, this was an 'umbrella review', meaning it analysed 45 existing studies rather than generating new evidence. The authors acknowledged limitations in the research, and some independent experts have criticised the quality of parts of the evidence base, describing it as weak or inconsistent.

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The current consensus is that there is an association between UPF intake and adverse health outcomes, but this BMJ review and previous studies can't pinpoint the exact cause – or exactly how or if UPFs are responsible.

It could be because they tend to be high in fat, sugar and salt, and low in protein, fibre, vitamins and minerals. Or 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. However, the group of foods that fall into the UPF category is incredibly broad and writing them all off is somewhat premature and alarmist. 

New research published in January 2026 from gut health app Zoe agrees, and suggests it’s misleading to lump all ultra-processed foods into one ‘bad’ category, warning that current systems can confuse consumers. 

'Claiming all UPFs are harmful and should be avoided is not helpful for people. The category encompasses so many different foods that it's almost impossible to avoid all of them. More importantly, it's not necessary. Some UPFs, including bread and baked beans provide important nutrients and are beneficial additions to our diets,' explains Shefalee Loth, nutritionist at Which?. 

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 and flavourings, including vanilla essence, as well as colourings such as plain caramel. 

Homemade bakes aren't considered UPFs, but they can still be high in fat and sugar. If baking at home, you may want to experiment a little and cut back on the amount of sugar you use. 

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. 

Go for dark chocolate (look for 70% cocoa or above as these tend to have more cocoa (less sugar) and simpler ingredient lists, and jelly sweets with no artificial colours or flavours – although these will still be classed as UPFs because of ingredients such as gelling agents and sugars such as glucose syrup.

The hidden benefits of dark chocolate – fact or fiction?

Ice cream

Additives can include colourings, flavourings, emulsifiers, preservatives and stabilisers for consistency. Even 'healthy' shop-bought versions tend to be UPFs and can still be full of calories. 

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 whip up a dessert with a Best Buy blender.

More DIY options: make your own sparkling drinks with a Best Buy SodaStream or sparkling water maker, or try a soup maker

Is cheese ultra-processed?

Freshly made cheeses, such as cheddar, aren't considered ultra-processed. But 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 cheese 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 types of pasta are pushed into the UPF category by inclusion of ingredients such as emulsifiers, so check the label.

Filled pasta, such as tortelloni or ravioli, is more likely to be classed as ultra-processed when it contains preservatives or stabilisers, particularly in shelf-stable versions or those filled with cured meats like smoked ham.

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

Is Weetabix ultra-processed?

Weetabix is in the UPF category because it contains malted barley extract. However, it's also low in sugar, salt and fat and a good source of fibre. So it's 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. 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 such as sugar, flavourings, soy protein or emulsifiers. Be wary of flavoured versions.

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Ultra-processed foods you shouldn't dismiss

Foods such as bread, breakfast cereals and yoghurts can be classed as UPFs. But many of these, if chosen wisely, can be a healthy addition to your diet. There's no need for you to ban everything listed here.

Supermarket bread

Baking your own bread or buying a bakery loaf – which often costs more than £4 – isn't a viable option for many, whereas it's possible to quickly pick up a supermarket loaf for around £1.

However, 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.

That said, it's worth noting that two slices of supermarket wholemeal bread provide around 16% of your daily fibre needs and are a good source of vitamin B1. 

It's all about choosing the right loaf. Wholemeal is preferable, because it has more fibre, and seeded wholemeal bread is even better as the seeds further increase the fibre and protein content, as well as healthy unsaturated fats. 

This type of bread tends to be a bit pricier than basic bread, but offers a good compromise between health and cost. Supermarket versions are widely available, such as Tesco's Wholemeal Seeds and Grains bread, (£1.60 for 800g)

Want to make your own bread? Read our reviews of the best bread makers 2026

Breakfast cereal

Lots of cereals are packed full of sugar, despite clever marketing claims that make them appear a healthy choice. But plain, simple cereals can be a good option for breakfast. On the Zoe (ZPF) scale, the team found that nearly 65% of cereals actually pose low or no risk to your health.

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.

A muesli product might be considered a UPF if 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.

Find out more about the best breakfasts for energy and fibre.

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.

If you don't already eat enough lentils and beans, from a nutrition perspective baked beans are a good addition to your diet.

Best baked beans – we compare Heinz and Branston with supermarket own labels

Fish fingers

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

However, if you're not eating the government guidelines of two portions of fish a week, a serving of fish fingers can count 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 a 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, though, yoghurt can be a real mixed bag – some varieties can be high in sugar and additives, so you need to choose wisely.

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

Yoghurt with fruit compote or purée are also a UPF as the fruit often contains thickeners or starches.

Opting for plainer versions is best – then just add your own fruit or nut toppings. Typically, the further removed from a plain or fruit flavour it is (for example, toffee crunch yoghurt), the more likely the yoghurt will 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.

Plant milks – what's best for your health?

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 this also pushes houmous into UPF territory.

Shefalee Loth, Which? principal researcher and nutritionist, 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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New rules for food advertising 

One major shift by the government happened on 5 January 2026, when the long-awaited advertising restrictions came into force, banning paid advertising for foods and drinks high in fat, salt or sugar (HFSS) on television before 9 pm and online at any time of day. 

The ban applies to identifiable HFSS products (and not necessarily the brand-only). For example, sweets, soft drinks, many pizzas, confectionery and other less-healthy foods and meals. It also covers some categories that aren’t always thought of as 'junk food', such as certain breakfast cereals, sweetened yoghurts, bread products, sandwiches and main meals that score as HFSS under the nutrient profiling model. 

The move should mean that we are all less exposed to the constant visual prompts that often lead to impulsive, unhealthy food choices. 

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 hyped up,  UPFs are often disparaged – but consuming some UPFs can be helpful in shoring up your diet and providing important nutrients.

However, there are also UPFs that we should all aim to limit our intake of. Typically these are highly processed products high in fat, sugar and salt (HFSS) – crisps, biscuits, ice creams, cakes, chocolates and sugary drinks. You can use the traffic-light labelling system to guide your choices, when retailers use them on their packaging. 

On an individual level, it’s worth stepping back and looking at the overall quality of your diet. Where possible, choose wholefoods: new research suggests people who fill up on fruit and vegetables, eat more food overall while taking in fewer calories. 

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Our 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, Shefalee gives no-nonsense advice to help you make healthier choices and save money.