After learning a lot about ultra-processed food in the last year, there are some I will never eat ag (Image: Getty Images)
The foods filing the shelves of our supermarkets has undergone a transformation that would leave our ancestors bewildered.
In days gone by, meals were typically prepared at home using simple, natural produce, rendering nutrition labels and ingredient lists on packaging virtually redundant.
However, the latter half of the 20th century witnessed a seismic shift as food producers turned to mass production, infusing their products with industrial additives to extend shelf life and boost profits. These items often contain excessive amounts of fat, salt and sugar and could even be said to be engineered to encourage over-consumption.
While it’s ‘true’ that today’s consumers enjoy broader access to affordable food and that that is a positive development in many respects, large numbers of people are said to still live in so-called “food deserts”. Here, the predominant choices are largely or otherwise unhealthy foods.
The debate around ultra-processed foods and their safety is intensifying. Despite them having regulatory approval, an increasing number of scientists and nutritionists are voicing concern over how these foods might be affecting our health, reports .
Their worries aren’t unfounded — the rise in obesity rates across the Western hemisphere has marched in step with our growing appetite for in turn paving the way for heightened risk of chronic diseases, heart conditions and cancer.
Moreover, the potential effects on our gut microbiome from regular consumption of added chemicals, like emulsifiers and gums, are causing alarm. The ecosystem within our guts is increasingly recognized as a cornerstone of overall well-being.
In January 2024, and then dedicated the past year to deepening my knowledge about them, guided by eminent experts such as Professor Tim Spector from Zoe and Dr Chris van Tulleken. As a result, certain foods have now been permanently scrapped from my shopping list.
I hasten to add that this is purely a personal decision. I’m not preaching. What’s more, no food needs to be completely banned, and enjoying something occasionally won’t spell doom for your health, so even if you decide to make a change, there’s no need to go as far as I have.
Eating any food in moderation can be perfectly acceptable, explains , a qualified dietitian nutritionist: “A cookie or slice of cake – balance is key!”
These are the foods I will never buy or eat again.
1. Flavoured yoghurt
Greek yoghurt is “one of the healthiest you can eat”, says Professor Tim Spector, praising its microbial richness and benefits for gut health. However, he warns: “Yet in most countries now it is hard to find a yoghurt that isn’t ultra-processed or contains a low-fat synthetic alternative with extra sugar, fake fruit or artificial flavours.”
It’s these second types of yoghurts I’ve decided to avoid. Flavoured yoghurts, including those marketed towards children, are laden with sugar and may also contain artificial flavourings and emulsifiers. Processing often “often removes the friendly, gut-boosting bugs”, notes Zoe. I now eat Greek yoghurt every day.
2. Cereal and granola
Despite their bold health claims about being rich in vitamins and minerals, cereals and granolas are often “fortified”, meaning these nutrients are added artificially. What they don’t advertise is their high sugar content. I used to start my day with granola and flavoured yoghurt, thinking it was a healthy choice, but n.
Dr Daisy Lund, an NHS GP, shared her concerns with The Independent: “When I read the labels on everyday breakfast cereals and saw the high sugar quantity of most, I decided to stop buying them for both myself and my family. Kellogg’s Crunchy Nut cornflakes used to be a guilty pleasure but they have 11g sugar in one 30g serving (12 per cent of your recommended daily allowance) and even things marked as healthy, like Alpen museli, has 9.5g sugar per 45g serving.
“Instead, I started experimenting with wholegrains, such as oats. My ideal breakfast now consists of jumbo oats or oat groats soaked in soya milk overnight to create a soft and delicious overnight oats bowl. This is what my son eats too he prefers his with peanut butter and banana.”
Dr Federica Amati, the leading nutritionist at Zoe, warned: “Many breakfast cereals are ultra processed, so they often contain lots of unnecessary additives and sugar. More worryingly, they’re marketed heavily to children, and they tempt parents using messaging that makes the cereals sound healthy, like ‘added vitamins and minerals’ or ‘ a source of iron. In reality, it’s always best to opt for whole foods first that are naturally high in micronutrients and fibre like fruits, vegetables, seeds, eggs, sourdough bread with nut butter and yoghurt.”
3. Pre-packaged bread
Bread can’t be all that bad, surely? It’s just flour, yeast and water, isn’t it?
Well, not exactly. While bread in its purest form may indeed be one of the world’s oldest staples, today’s supermarket versions are mass produced and “contains additives that help speed production, extend shelf life, improve flavour and texture, and fortify against the nutrients lost during processing”, according to the .
White bread, often made from refined flour, can be a nightmare for your gut health and is notorious for causing blood sugar levels to soar. Opting for bread crafted from unrefined, wholegrain flour is typically the healthier choice but beware of misleading labels.
Even terms like “multi-grain”, “granary”, or “organic” don’t guarantee purity; it’s wise to scrutinise the ingredient list for the real story.
Despite this, Giles Yeo, a distinguished geneticist and professor of molecular neuroendocrinology at the University of Cambridge, as well as the honorary president of the British Dietetic Association, believes bread is unfairly maligned. Speaking on the Zoe podcast, he clarified: “Supermarket bread is still made largely of flour, salt, yeast and some water. And it’s probably not as bad for you as some people make it out to be.”
4. Cake, chocolate, cookies
It’s hardly rocket science to work out that these treats are laden with sugar. The fact that many such products list sugar as their primary ingredient speaks volumes.
But beyond sugar, they’re often also packed with far more ingredients. Take, for instance, the Exceptional by Asda Chocolate Fudge Cake, which boasts a lengthy list of 25 ingredients, including emulsifiers, preservatives, raising agents, and several others that won’t be familiar to most of us.
That said, chocolate does in fact boast several significant health advantages, as highlighted by Prof Tim Spector. He states that chocolate “comes from a plant that is fermented to give it great complexity, so it’s a mixture of fibre and protein, and lots of essential nutrients and defense chemicals called polyphenols.”
Contained within chocolate are beneficial compounds known as flavanols, while another natural compound found in cocoa is theobromine. Scientific studies have associated both substances with enhanced blood vessel function, reduced blood pressure, and a decreased risk of heart disease in individuals, whether they have preexisting conditions or not.
To reap these rewards without the adverse effects of sugar and ultra-processed food (UPF) ingredients, opt for high-quality dark chocolate with at least 70% cocoa content – just make sure to verify this on the packaging.
5. Crisps
Generally speaking, most crisps come with unhealthy fats and excessive salt. This isn’t disastrous for the occasional snack. Yet even those crisps that might seem more “healthy”, such as Kettle Chips’ salt and black pepper flavour, contain additives like maltodextrin. Moving on to products like Pringles, you’re looking at an extensive ingredient list that signifies a product quite removed from its original potato roots.