Beyond the Hype: The Nuanced Truth About Ultra-Processed Foods

Lately, it feels like you can't scroll through social media without seeing a new post about the dangers of ultra-processed foods (UPFs). The conversation is often black and white: "UPFs are evil!" and "You must cut them out completely!"

As a scientist and a nutrition coach, I find this conversation frustrating. The truth is, it’s not that simple. And when we oversimplify, we risk alienating people who are just trying to do their best with what they have.

So, let's take a deep breath and dive into the messy, nuanced reality of ultra-processed foods.

What We Know for Sure

On one hand, the evidence is clear: large-scale population studies consistently show that people who consume more ultra-processed foods tend to have poorer health outcomes. This includes higher rates of cardiovascular disease, metabolic disorders, and other chronic health issues.

But here's where it gets complicated: we don't know exactly why.

Is it the sugar, salt, and fat that are often present in high amounts? Is it the additives—the preservatives, emulsifiers, thickeners, and flavourings? The lack of micronutrients? Or is it something else entirely?

The truth is, it’s likely all of the above, and more.

The Hidden Factors

When we look at a person's diet, we have to look at their entire life. People who eat a lot of ultra-processed foods often face other challenges. They may have a sedentary lifestyle, higher stress levels, or less access to fresh, whole foods. Many of these foods are also a lot cheaper and require less preparation, making them a practical necessity for people with limited time, energy, or budget.

This is a critical point. Hating on UPFs without acknowledging the socioeconomic factors at play is a privilege. For many, these foods are not a choice but a reality.

Furthermore, UPFs are often low in two critical things: fibre and essential micronutrients (vitamins and minerals). It's entirely possible that the lack of these vital components is as much of a problem as the presence of anything "bad." Our gut microbiome, for instance, thrives on fibre from whole foods, and a lack of it can have significant health consequences.

My Philosophy: Add, Don't Subtract

This is why I want to shift the conversation away from the negative and toward the positive. Instead of focusing on what you need to "cut out," my advice is to focus on what you can add in.

• Add more vegetables: A handful of spinach in your curry, some roasted broccoli with your dinner, or a side salad at lunch.
• Add more fruits: A piece of fruit as a snack, or berries on your breakfast.
• Add nuts, seeds, and whole grains: Sprinkle some nuts on your salad, add seeds to your oatmeal, or choose brown rice over white rice.

When you consistently add these nutrient-dense, high-fibre foods to your diet, you naturally begin to crowd out the less nutritious options. You’ll be fuelling your body with what it truly needs, and you'll likely find that you have less room and less desire for ultra-processed foods.

And if you have the time, energy, and budget to take it a step further, look at the ingredients list. Minimizing foods with a long list of preservatives and emulsifiers can be a great step for supporting your gut health.

The Uncomplicated, Proven Path to Health

While the science of UPFs is still evolving and frustratingly complex, there is one thing that has been proven over and over again.

A diet rich in minimally processed, whole foods—packed with fibre and micronutrients—is the healthiest way you can eat.

This isn't about perfection. It's about progress. It’s about making small, consistent additions to your plate. It's about nourishing your body with real food and celebrating every win, big or small.

Focus on what you can add today, and watch the positive changes unfold. Have a look at my upcoming ‘How to Reduce Ultra-Processed Foods on a Budget’ course which will look at the real life practical steps you can take to increase the nutrition in your diet and reduce UPF without spending a fortune or overhauling your entire life!