Ultra-processed food: 4 things to look for when you're shopping
If you've been following the conversation around ultra-processed food (UPF), you may be feeling a little confused.
Should we avoid anything that comes in a packet? Is all processed food unhealthy? And what are we supposed to do when we're trying to feed a family between work, school, sport and everything else life throws at us?
I listened to a ZOE Science & Nutrition podcast with Professors Tim Spector and Sarah Berry exploring the latest research into ultra-processed food. What struck me was just how much more nuanced the conversation is becoming.
Processed food isn't the same as ultra-processed food
This distinction is really important. Processed food isn't automatically unhealthy.
Freezing, cooking, fermenting, drying and canning are all forms of processing. They can make food safer, extend its shelf life and make nutritious foods more accessible and convenient. Think frozen vegetables, tinned beans, tinned tomatoes, yoghurt or a loaf of bread.
These aren't foods I would suggest parents should be avoiding.
The conversation we're having is predominantly about ultra-processed foods – products that have typically undergone much more extensive industrial processing and often contain ingredients, flavours, colours or other additives that aren't commonly used in home cooking.
And here's where it gets complicated. There isn't a perfect line separating 'processed' from 'ultra-processed', and the NOVA classification system used in much of the research can put a very broad range of foods into the same category. The ZOE researchers are interested in whether we can look beyond simply asking "Is this a UPF?" and instead understand what characteristics might make some highly processed foods more concerning than others.
So what can we actually look for?
1. Does it still resemble the food it started as?
An apple is an apple. Oats are oats. A tin of chickpeas still contains chickpeas.
Compares to a product that has been broken down, reformulated, flavoured and reconstructed into something very different. How far has this food moved from its original form? How close is this food to the original food grown in nature?
2. How easy is it to eat?
This was one of the interesting parts of the ZOE discussion. In a controlled study, people consumed around 500 more calories per day when eating an ultra-processed diet compared with a minimally processed diet, despite the diets being matched for key nutrients.
One difference was eating speed – people ate the ultra-processed foods considerably faster.
This is interesting to note when we think about our children at school. When packet food dominate lunchboxes, children eat these relatively quickly and therefore don't keep them full for very long and then when they eat more UPFs they end up consuming more calories as they're still not feeling full. We also know that when children want to play during their lunchtime, they eat quickly so they can run around and play.
Researchers are increasingly interested in whether the texture and structure of food might influence how quickly we eat and how much we consume. Does this food require some chewing and time, or can it disappear in a few bites?
3. Is it designed to keep us reaching for more?
Some highly processed foods combine sweetness, salt, fat and particular textures in ways that make them especially rewarding and easy to keep eating. Food scientists call this the 'bliss point'. Think about foods where you've eaten the recommended serving and immediately want more. That isn't necessarily about willpower. Food formulation is sophisticated.
And understanding that can help us become more aware of why some foods are so easy to over consume.
4. What's actually in it?
This is where I still think the humble ingredient list is useful. Turn the packet over. Have a look.
Not because every unfamiliar ingredient is something to fear – it isn't. One of the known additives in chocolate is soy lecithin and this additive is not one we need to be concerned about and can pt on the safe list.
The ingredient list can tell us something about how far a product has moved from the food we might make at home. And this is particularly useful when comparing two similar products.
A real-life example: schnitzel
Take chicken schnitzel. You could buy a packet of ready-made chicken schnitzels. Or you could buy chicken breast, dip it in egg and breadcrumbs and make your own.
The homemade version gives you much more control over what goes into it – and it may actually be cheaper.
The ready-made version buys you something valuable: convenience.
That's not something we should dismiss. Because if you've got two hungry kids, you've worked all day and dinner needs to happen quickly, time is important.
Another simple swap: pasta sauce
The same applies to pasta sauce. A good quality tomato passata can be a wonderfully simple convenience food.
Add some garlic, herbs, vegetables, mince or lentils and you've got a quick family meal. Compare that with some highly formulated pasta sauces that contain a much longer list of ingredients, added flavours, sweeteners or other additives.
I'm not saying every jarred sauce is a problem. I'm saying: compare. Sometimes the simpler option is just as convenient – and can be cheaper too.
Cost vs convenience
I think this is one of the most important parts of the UPF conversation for parents. We can't simply say:
"Eat less processed food. Cook everything from scratch."
Because that's not realistic for many families. And it's not always true that making food yourself costs more.
Cooking from scratch can absolutely be cheaper.
But it can cost more in another currency: time.
That's why I like thinking about convenience as something we can be intentional about.
Maybe homemade schnitzel is worth the extra effort on Sunday when you've got more time.
Maybe frozen vegetables are the perfect convenience food on Wednesday night.
Maybe passata is your shortcut to a quick pasta dinner.
Maybe tonight, the ready-made option wins.
The goal isn't to remove every convenience food from your kitchen. It's to notice where highly processed convenience foods have become the default, and consider whether there is a simple alternative that works better for your family.
My takeaway
The science around ultra-processed food is evolving. And I don't think the answer is another list of foods for parents to fear.
It's about becoming more curious. Next time you're shopping, ask the questions above and does this work for my family?
Because food needs to nourish us and fit into our lives. Ultra-processed food isn't necessarily something we need to eliminate completely.
But the more we understand about how food is made, the easier it becomes to make choices that feel right for us and our family.
More knowledge. Less confusion. No need for perfection.
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