Nutritionist Sarah Fancourt, lead nutritionist at meal prep company Gousto, has identified five ultra-processed foods (UPFs) that can still be part of a healthy, balanced diet. While many UPFs are linked to health problems, Fancourt says some are “healthier” than others and provide valuable nutrients.
What counts as an ultra-processed food?
UPFs are foods and drinks made using industrial processing methods and ingredients you wouldn't typically find in a home kitchen, Fancourt explains. They often contain emulsifiers, sweeteners, colours and flavourings used to improve taste, texture, appearance or shelf life.
“Not all UPFs are created equal... some foods classed as UPFs can still provide valuable nutrients and absolutely have a place in a healthy, balanced diet,” she said.
The five UPFs that can be part of a healthy diet
1. Wholemeal bread – Rich in wholegrains and fibre, wholemeal bread supports digestive health. Some loaves are classed as UPFs because they contain emulsifiers or preservatives, but they can still be a nutritious choice. Freshly baked bread with just flour, water and salt is an even better option.
2. Wholegrain breakfast cereals – Many are fortified with iron and B vitamins. While fortification alone doesn't make a cereal a UPF, some are classified as ultra-processed due to their production methods and ingredients. Lower-sugar varieties remain high in fibre and provide important nutrients at an affordable price.
3. Flavoured yoghurt – These may contain stabilisers and added sugar, technically qualifying them as UPFs. However, they still provide high-quality protein and calcium. Pairing them with fruit, nuts or seeds creates a balanced breakfast or snack. Plain probiotic yoghurt has also been linked to longevity.
4. Baked beans – Despite containing modified starches or added sugars, baked beans are naturally high in fibre and plant protein and count towards your five-a-day. They are a wholesome store-cupboard essential for maintaining energy levels.
5. Plant-based milks – Almond, oat and soya milks may contain emulsifiers, stabilisers or flavourings, but they are typically fortified with calcium, vitamin B12 and vitamin D. For people who don't or can't drink dairy milk, they provide an important source of these key nutrients.
Should you avoid UPFs completely?
“For most people... completely avoiding UPFs isn't realistic, and it isn't necessary either,” Fancourt said. “Instead, try to focus on the bigger picture. A healthy diet is built around balance and variety, not perfection.”
She recommends looking at the overall nutritional value of a food rather than its level of processing alone. Simple steps to improve diet quality include filling most of your plate with vegetables, fruit, wholegrains, beans and pulses, preparing meals from scratch when possible, choosing wholefood snacks like fruit, nuts and seeds, cutting back on fast food, and batch cooking to make home-made meals the easiest option on busy days.
“Small, consistent healthy changes are likely to have a much bigger impact on your health than trying to cut out UPFs altogether,” she concluded.
