Ultra-Processed and Ultra-Risky? How UPFs Could Be Silently Harming Your Health
Ultra-processed foods (UPFs) are everywhere — but most of us don’t even realise we’re eating them. A new study by Saga Health Insurance shows that more than half of UK adults eat UPFs several times a week, while nearly 1 in 5 eat them daily.
Even more worryingly, 1 in 16 Brits don’t know what a UPF is, and some even mistake fresh fruit and veg for ultra-processed foods.
What counts as a UPF?
Steve Bennett, health coach and Parliamentary Advisor on the House of Lords’ Food, Diet and Obesity Committee, explains:
“Ultra-processed foods are industrially manufactured products made with additives like emulsifiers, stabilisers and flavourings. They’re designed for shelf life and profit, not nutrition. Think breakfast cereals, fizzy drinks, ready meals and packaged snacks.”
One major issue is that fibre is stripped out during processing. Without fibre to slow sugar absorption, glucose floods into the bloodstream, driving sugar spikes and long-term health risks.
The health impacts of UPFs
- Many breakfast cereals contain 15g of sugar per 40g serving — nearly four teaspoons in one bowl.
- High sugar and low fibre intake keeps insulin levels elevated, stopping your body from burning fat.
- Over time, this contributes to weight gain, insulin resistance, inflammation, and increased risk of diabetes and heart disease.
Older adults are especially vulnerable, as insulin sensitivity and gut diversity naturally decline with age. For those already managing conditions like diabetes or heart disease, UPFs can “act like fuel on the fire,” Steve warns.
Why so many people are confused
While most Brits correctly identify fizzy drinks, crisps and sweets as UPFs, confusion arises with foods marketed as “healthy.”
- Only 31% realised low-fat yoghurts are UPFs.
- Less than half recognised supermarket salads (44%) or protein bars (55%).
- Even supermarket bread is highly processed, stripped of fibre once found in traditional loaves.
How to spot UPFs on labels
Steve suggests:
- Look for long ingredient lists with chemical-sounding names.
- Be wary if sugar appears in the first three ingredients — it’s likely a UPF.
- Watch out for hidden sugars ending in -ose (glucose, fructose), syrups, emulsifiers like polysorbates, and “E-numbers.”
- Don’t be fooled by marketing buzzwords like natural flavourings or low-fat — these often mask heavy processing.
Budget-friendly swaps
Healthier eating doesn’t have to cost more. Steve recommends:
- Swap sugary cereal for eggs on sourdough with spinach.
- Replace low-fat yoghurt with plain Greek yoghurt and berries.
- Choose nuts and fruit over protein bars.
- Trade fizzy drinks for sparkling water with lemon.
- Cook simple batch meals with frozen veg and beans instead of ready meals.
The takeaway
As UK Google searches for “UPF list” and “non-UPF diet” surge by 5,000%, it’s clear that awareness is growing. But with so many hidden ultra-processed foods in supermarket aisles, experts stress that knowledge and small swaps are the best defence — especially for older adults most at risk.
Looking for curated ideas and inspiration? Discover more at Ravish Magazine, your UK lifestyle magazine.
