5 ultra-processed foods that are good to eat
Ultra-processed foods (UPFs) have been in the news a lot recently, but how harmful are they, and can they ever form part of a nutritious diet?
Ultra-processed foods (UPFs) have been much in the news, with plenty of warnings around potential health risks. However, there’s no legal definition of what constitutes a UPF, and an enormous number of everyday foods can be included within the loose definition.
A UPF is usually referred to as a food that has not only been processed (meaning it’s been tinned, pasteurised, frozen and so on), but has also been industrially modified using ingredients that you wouldn’t find in your own kitchen – examples of these include stabilisers, emulsifiers, preservatives and chemical sweeteners.
It’s well-publicised that these foods, eaten regularly, may be linked to a range of illnesses including obesity, cancer and depression. However, we still can’t say with any certainty what it is about these foods that may be bad for us – is it the amount of fat, sugar and salt they contain or the preservatives, emulsifiers and other additives typically used to make them?
What we do know is their time-saving benefits make UPFs popular and convenient, slotting easily into our time-strapped, budget-driven lives. Some UPFs can also make a valuable contribution to our nutritional intake. In fact, it may surprise you to learn that some everyday foods, and even some life-saving ones, fall into the classification of a UPF.
Discover what to avoid and how to spot ultra-processed foods, the 10 worst ultra-processed foods and is processed food bad for you?
5 foods you didn’t realise were ultra-processed
1. Infant formula
About a third of all baby foods sold in the UK are UPFs. Technically, formula milk is too, given it consists of powdered milk proteins, vegetable oils, lactose, added sugars, vitamins and minerals as well as additives.
Despite its UPF status, formula milk can be a life-saving product that provides complete nutrition for babies. For example, research suggests supplementing with a formula milk may reduce hospital re-admissions for those babies with complications connected to insufficient feeding.
2. Marmite
As it's made from the by-product of the brewing industry, with the addition of vitamins, salt and vegetable juice concentrate, Marmite sits clearly in the UPF camp. However, its nutritional contribution makes it a valuable inclusion to a varied, balanced diet and especially so for those who are pregnant or following a plant-based or vegan diet.
The main reason for this is that Marmite is rich in energising B vitamins, which, as well as other important functions, play a key role in managing stress and easing anxiety. This ‘love it or hate it’ spread is also a valuable source of minerals including magnesium, which helps relax muscles and calms nerves and potassium, which supports a healthy blood pressure.
Read more about the health benefits of Marmite.
3. Plant-based ‘milk’ alternatives
Chosen by those following a plant-based diet or with an allergy or intolerance to dairy, plant milks are increasingly popular. They are considered a UPF because, unless you buy the organic version, they’re typically fortified with vitamins and minerals, and may contain acidity regulators, emulsifiers, stabilisers and flavourings.
Most plant milks are low in protein and in their non-fortified form contribute little nutritional value when compared with cow’s milk. If these form a significant part of your diet, choose the fortified, UPF version so you benefit from the added nutrients including calcium and vitamin D.
Read more about ‘milk’ alternatives.
4. Flavoured, ‘low fat’ yogurts
Rich in calcium and a useful source of protein, yogurt is typically considered a ‘healthy’ choice but if you opt for a flavoured or low-fat version, you’re more than likely eating an ultra-processed product which may have more in common with a sugar-laden dessert. This is because these yogurts have added ingredients including sugar or sweeteners, like acesulfame K or sucralose. They may also contain pectin or guar gum to enhance their texture and to prevent separation; preservatives to extend their shelf life and colourings to make them visually appealing.
That said some of these products are designed to be functional foods, these foods have added ingredients to help consumers achieve certain health goals; one popular example being those with added plant sterols and stanols - when consumed in sufficient amounts these may help manage cholesterol levels.
Choose your yogurt carefully, as ingredients and health benefits can vary enormously.
5. Baked beans
Rich in fibre, plant source protein and vitamins and minerals, canned baked beans are low in fat and suitable for those following a vegan diet. However, they may be high in added salt and most brands use modified starch to thicken the sauce, whilst others use maltodextrin. Baked beans often contain added sugar or glucose-fructose syrup, whilst stevia is a common sweetener used in reduced sugar versions.
Most of us don’t eat enough beans and pulses, and are missing out on this nutritious food group. With half a regular-sized can containing as much protein as two small eggs, contributing just under a third of your recommended daily fibre intake and counting as one of your 5 a day, baked beans can make a tasty and valuable addition to a balanced diet. Check the label to make the healthiest choice.
How can I tell if a food is a UPF?
UPFs are quite easy to spot, they tend to:
- Have a long shelf life
- Comprise 5 or more ingredients
- Include ingredients that are unlikely to be found in your own kitchen
- Are packaged
So, can UPFs be healthy?
Despite their UPF classification, some foods can be a healthy inclusion to a balanced diet thanks to their nutrient contribution as well as other ‘functional’ benefits. Foods that are fortified with vitamins and minerals (like plant milks) may help some people reach their daily requirements for key nutrients, and in the case of infants and babies, formula milk can provide the nutrition they need to thrive.
Whilst a healthy, balanced diet should predominantly be made up of a varied selection of whole foods, the inclusion of some UPFs can be helpful, especially for those following a plant-focused diet or who are at risk of a nutrient deficiency because of their age or life stage.
Learn more about this topic…
What are ultra-processed foods?
Is processed food bad for you?
What is processed food?
Which milk is healthiest?
Is a vegan diet healthy for kids?
Best magnesium supplements
All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Comments, questions and tips
