A new study links ultra processed food with life expectancy, but while some UPFS are easy to spot, others are less so. We ask the experts for guidance

For anyone in any doubt about whether ultra-processed food is bad for our health, new research has made an alarming link between ultra-processed food (UPF) and life expectancy. The study, published in the American Journal of Preventive Medicine, found that one in seven premature deaths in people aged 30 to 69 could be prevented each year in Britain if people ate less ultra-processed food.

The study joins a host of research about the risks associated with a processed diet. “There is growing evidence linking the consumption of UPFs to chronic diseases such as obesity, type 2 diabetes, and heart disease,” says Rhiannon Lambert, nutritionist and author of the upcoming Unprocessed Plate.

“Studies show that UPFs, often high in added sugars, unhealthy fats, and refined carbohydrates, contribute to weight gain, insulin resistance, and poor blood sugar control, which increase the risk of these conditions.”

Ultra-processed foods are defined as foods that have undergone significant processing, with the inclusion of additives that make the food more palatable and shelf stable. Both the processing methods and ingredients in UPF are usually beyond that which is possible in a traditional kitchen, so the definition can also extend beyond obvious ‘junk food’ to baked beans and veggie sausages to other supposedly healthy foods.

Currently, UPFs make up 54 per cent of the average Briton’s daily caloric intake so it’s unlikely that we’ll be able to cut them all out, but as Rhiannon Lambert puts it, “not all UPFs are created equal”.

Nichola Ludlam-Raine, registered dietitian and author of How Not To Eat Ultra-Processed, agrees, saying that the NOVA classification system, which is the most popular way of categorising UPFs, “doesn’t always reflect the true nutritional quality of a food”.

When it comes to deciding what to eat, it’s more important to look at the overall quality of your diet rather than fixating on whether a food is technically a UPF, she says.

“If a food is minimally altered from its original form, remains high in fibre, protein, and/or healthy fats, and is low in added sugars and unhealthy fats, the presence of one or two safe additives is unlikely to pose a health risk.”

Here’s expert advice about how to choose what to eat.

Wholemeal bread

Most mass-produced breads are considered UPFs as they are made using the Chorleywood process (where dough bakes much faster due to added solid fats, extra yeast, emulsifiers and chemicals and then high speed mixing). This process uses lower-protein wheats, which can be made from both refined white flour and whole wheat flour, depending on the milling process. However, while wholemeal bread that’s shelf stable is still ultra processed, the higher level of fibre generally found is still beneficial, and UPF breads high in fibre are not linked with disease risk.

Stock cubes

Stock cubes often contain flavour enhancers like MSG, colours and preservatives, but when it comes to health, the high levels of salt and hidden sugar found in most stock cubes are more of a concern.

Coconut milk

Most tinned coconut milk contains emulsifiers like guar gum or xanthan gum, which helps maintain the creamy texture and can affect the gut microbiome, depending on how much is eaten. “The advice should be to include coconut milk alongside a high fibre diet to support gut health and it should be consumed in moderation. I have it once a week to make a chicken curry and always serve a side of greens alongside,” says Ludlam-Raine.

Hummus

When made from the traditional combination of chickpeas, tahini and olive oil, hummus can be a nutritious, high protein and high-fibre snack. But shop-bought hummus can contain preservatives, stabilisers, and artificial flavour enhancers to prolong shelf life, says Lambert. Where possible, it is better to avoid these additives. However Ludlam-Raine explains that as with wholemeal bread, “there is no link with disease risk” when it is otherwise high in fibre and low in sugar and unhealthy fats.

Olive oil spray

Many oils and condiments contain emulsifiers like xanthan gum, which is used to bind, thicken and stabilise foods. Some research indicates that, like guar gum, this can cause digestive issues when eaten in large doses. However, a regular diet is unlikely to include high doses.

Oat milk

Plant milks like oat milk and soy milk can also be fortified with vitamins and stabilised with gums like xanthan or guar gum. However, you would need to consume more than 15 grams of xanthan gum to experience negative digestive effects – the equivalent of more than 2.4 litres of oat milk, so they do not need to be avoided.

Weetabix

Breakfast cereals – even those that are high fibre – can contain additives for texture and preservation. Weetabix and All Bran both contain malted barley extract, which is a flavour enhancer and natural sweetener, as well as being fortified with vitamins and minerals. But cereals like these that are otherwise healthy, due to the high fibre and lack of sugar, and can be a good addition to your diet.

Nut butters

Nut butters sometimes contain additional salt, sugar and stabilisers to make them more palatable, and to prevent the natural oils in the peanut butter from separating. Read the label and look for ingredients that are 100 per cent nuts. However, Ludlam-Raine adds that “nut butters with a little oil, salt or sugar added are always better than chocolate or biscuit spreads”.

Rice cakes

Often sold as a healthy option, rice cakes can be low in fibre, with additional sweeteners, sugars and flavours added, making them unexpectedly unhealthy. Manufacturers often emphasise that they are low fat or low calorie, but that actually makes them less filling, which could mean you eat them to excess. Also, a diet high in sugar has been linked to an increased risk of metabolic diseases and inflammation.

Noodles

Dry noodles often contain preservatives, and fresh egg noodles can contain colours and firming agents to keep the look and shape consistent. However, firming agents are typically mineral salts, which are not a huge health concern. As for preservatives? They are not the end of the world, Ludlam-Raine says. “Of course as a dietitian I recommend single-ingredient noodles, but flavoured ones every once in a while are okay.”

Mayonnaise

Traditional mayonnaise is made with eggs, oil, white wine vinegar or lemon juice, and mustard. But store-bought mayonnaise often uses preservatives like Calcium disodium EDTA, which is poorly absorbed by your digestive tract when eaten in high doses. Many rat studies have shown the substance can affect bowel movements – though only at levels that would be very difficult to achieve in a normal diet. So mayonnaise should be eaten in moderation but mainly because it is high in fat, salt and sugar.

Flavoured yoghurt

“Low fat” or “light” yoghurts can seem like the healthier option but often contain added sugars, sweeteners, and artificial flavouring to enhance taste and texture but take it beyond simple fermentation, says Lambert. “These sweeteners can include aspartame, which was classified by the IARC as a possible carcinogen in 2023.”