GRUBS UP
The 8 ultra-processed foods that are actually GOOD for you – as ‘junk’ linked to 32 health conditions
Ultra-processed food can have a bad rap but there are eight you can eat without worrying
NEW research has exposed just how bad junk food can be, with fizzy drinks and ready meals increasing your risk of up 32 illnesses.
With links to to cancer, heart problems, type 2 diabetes and anxiety, you might think your only option is to swear off ultra-processed foods (UPF) for good.
2
While it is worth cutting down on 'junk' like sausages, crisps, sweets and chocolate, not all UPFs are created equal.
Some do have higher nutritional value and are worth including in your meals.
Firstly, let's break down what UPFs are.
Unlike unprocessed foods which haven't been altered from their natural state, such as fruit and veg, UPFs typically have a number of ingredients and additives you wouldn't use in home cooking.
More on ultra-processed food
It can be hard to know what fits into this category of grub, but you should be able to spot that something is ultra-processed if there are things you don't recognise on the ingredient label.
This includes flavourings, preservatives, emulsifiers and thickeners.
UPFs are ready-to-eat foods, like chocolates, biscuits, sweets, crisps, fizzy drinks, ready meals and sausages.
They tend to be packed with fat, sugar and salt, which can be pretty harmful to your health if they make up a large part of your diet.
Most read in Health
The recent report from Australian scientists linked the foods to 32 health issues, though critics said the study showed strong links to only diabetes, obesity, prostate cancer, and all-cause mortality.
But previous research has suggested that eating UPFs could up your risk of heart attacks, strokes and dementia.
Ultra processed 'healthy' snacks
Cutting UPFs from your diet completely might also be a lot harder than you think.
Some 'healthy' snacks are also heavily processed and contain additives, like supermarket bread and many breakfast cereals.
Health experts overall advise that you stick to less processed foods, like whole grains, fruit and veg, fibre and lean protein.
But let's face it, it's a big ask to cook from scratch all the time.
Luckily, some UPFs are healthier than others and many can be eaten as part of a healthy diet, according to
Here are eight ultra-processed foods that are actually good for you.
1. Baked beans
Though baked beans count as a UPF, they're actually low in sugar and fat and a good source of protein and fibre, according to Which?.
Not only that, they're cheap and super quick to whip up over a piece of toast or baked potato for an easy dinner.
According to the consumer choice expert, half a tin of hearty baked beans counts as one of your five a day, contains as much protein as two small eggs and a fourth of your daily recommended fibre intake.
It recommended you go for a can of Heinz organic baked beans, as the regular ones contain modified cornflour, and spice and herb extracts.
2. Bread
If you've ever wondered how supermarket bread lasts so much longer than a home-made loaf, that's because it contains emulsifiers and preservatives to improve the texture and volume, and extend shelf life.
These make sliced bread an ultra-processed food, but that doesn't mean you need to swear it off.
Choosing wholemeal over a white loaf is still preferable, as it will contain more fibre.
According to Which?, two slices of supermarket wholemeal bread provide around 16 per cent of your daily fibre needs and are a good source of vitamin B1.
Choosing a wholemeal loaf with seeds is even better, as it will give you a healthy dose of unsaturated fats.
There are plenty of choices of those in every supermarket.
3. Fish fingers
While not quite as good as fresh fish, one serving of fish fingers counts as one of your two recommended portions of fish a week.
Fish fingers don’t contain omega 3 fatty acid, so aren’t an oily fish, but they are low in fat and a good source of protein.
Just try to choose a higher fish-to-breading ratio for a healthier choice.
4. Yoghurt
Though yoghurt is considered a healthy brekkie choice for its calcium and protein, many might be more akin to a sugary pudding so you need to be careful and which one you choose.
Plain, Greek and Greek-style yoghurts mainly contain milk and live cultures, though some have thickeners.
What’s the difference between processed and ultra-processed?
MORE than half the calories the average person in the UK eats come from ultra-processed foods
Research has linked these foods to early death and poor health.
But there's a lot of confusion over what ultra-processed food is.
Here's everything you need to know...
Ultra-processed foods usually contain ingredients you wouldn’t add when cooking homemade food.
You may not recognise the names of these ingredients as many will be chemicals, colourings, sweeteners and preservatives. Think ready meals, breakfast cereals and sausages.
Meanwhile, processed foods are usually made using fewer ingredients. The main purpose of processing these foods is to give them a longer life or enhance their taste.
Some processed foods include smoked and cured whole meats (like Parma ham), cheeses, fresh bread, bacon, salted or sugared nuts, tinned fruit in syrup, beer and wine.
And then, there are unprocessed and minimally processed foods.
Unprocessed foods include fruit, vegetables, nuts, seeds, grains, beans, pulses and natural animal products such as eggs, fish, milk and unprocessed meat.
Minimally processed foods may have been dried, crushed, roasted, frozen, boiled or pasteurised but contain no added ingredients.
They include frozen fruits and vegetables, frozen fish, pasteurised milk, 100 per cent fruit juice, no-added-sugar yoghurt, spices and dried herbs.
Which? gave the example of The Collective plain Greek-style yoghurt that contains pectin, a fruit-based gelling agent which acts as a thickener.
Natural yoghurts with fruit toppings also fall into the ultra-processed food category, as the fruit concentrate or purée contains thickeners or starches.
If your yogurt isn't plain or fruity - for example toffee crunch - it's likely to have more additives, sugar or sweeteners.
5. Plant milks
Cow’s milk naturally contains calcium and is a good source of other vitamins, minerals and protein.
But many people opt for plant milks due to lactose intolerance or vegan diets.
Most plant-based milks, other than soya milk, are very low in protein and none naturally contain the same levels of vitamins and minerals as cow’s milk, Which? noted. They're also classed as an ultra-processed food.
If you do go for plant milk, it advised you choose a fortified option to get vital nutrients such as iodine.
6. Tomato pasta sauce
One of the easiest and cheapest dinners you can make is pasta with a jar of tomato sauce.
Though sauces often fall into the ultra-processed category because they contain acidity regulators and thickeners, you can still enjoy them as part of a healthy diet.
Simply jazz a jar up with some veg, mince, lentils or tinned tuna to up the nutritional content and add some fibre, protein and vitamins.
7. Hummus
Your favourite dip is usually made by blending chickpeas, olive oil, tahini, garlic, lemon juice and salt, but shop bought versions will also have preservatives and acidity regulators in the mix to keep it safe to eat for longer.
While not as beneficial as whole chickpeas, hummus still a good source of protein, healthy unsaturated fat and fibre, and can be part of a healthy diet.
8. Cereals
Not all cereals are created equal when it comes to healthiness, Which? said, despite some unscrupulous marketing claims designed to make you think highly sugary options are above suspicion.
But plainer cereals can still grace your breakfast table.
Those such as All-Bran, Bran Flakes and Weetabix are all high in fibre, and a serving of each contains at least quarter of your daily recommended intake of several B vitamins.
All-Bran and Bran Flakes also contain a quarter of your recommended daily intake of vitamin D, as well as around a fifth of your daily iron recommended intake.
Muesli is also an ultra-processed food as it contains skimmed milk and milk whey powders.
Which? suggested you look for plainer options and add fruit or nuts at home for added taste.
What ingredients make a food ultra-processed?
Flavourings, preservatives, emulsifiers and thickeners make a food ultra-processed.
They’re either identified as an E-number or by name, Which? said.
An E-number shows that the additive has been approved for use in the EU and UK.
Preservatives extend the shelf life of food and keep it safer to eat by hindering the growth of harmful bacteria and mould.
Names of preservatives include antioxidants, citric acid, sorbic acid, nitrates, nitrites and sulphites.
Meanwhile, emulsifiers help to mix two substances that naturally separate, such as water and fat.
They’re used in mayonnaise, margarine, chocolate and even ice-cream.
They enhance appearance, taste, texture and shelf-life and include guar gum, Xanthan gum and phosphates.
Stabilisers and thickeners help to mix and thicken ingredients.
READ MORE SUN STORIES
You might find these in low-fat yoghurt, where the fat has been removed so a thickener is used in its place.
Ice-creams, chocolate and plant milks also have them. These include pectin, lecithin, agar-agar and carrageenan.
2
Topics