A recently launched high-profile snack bar—containing an extensive list of ingredients and accompanied by bold health warnings—has sparked widespread discussion about food standards and the need for clearer regulation in the UK. The controversy has fuelled ongoing conversations across social media and beyond.
It’s well established that high UPF consumption is consistently associated with an increased risk of metabolic disease, depression, and early mortality. The British Nutrition Foundation supports the UK Government’s Eat Well guidance which recommends reducing consumption of foods high in fat, salt, and sugar. But the real question is: why?
Ultra-processed foods are designed to be hyper-palatable, meaning they taste great whilst also being high in calories but low in fibre and protein (the two dietary elements we rely on for helping us feel full on fewer calories). This makes foods such as crisps extremely easy to regularly overeat, often without realising.
Research comparing UPF diets with minimally processed diets suggests that participants consume around 500 more calories per day when eating UPFs. Unsurprisingly, this leads to weight gain and contributes to poorer health outcomes.
When your diet includes a high proportion of UPFs, it usually means you’re naturally eating less whole foods such as fruits, vegetables, legumes, nuts and whole grains. That results in lower intake of fibre, essential micronutrients and protective plant compounds. Over time, this displacement effect also contributes to a greater risk of disease.
But not all UPFs are equal.
Diets based around less processed foods and more foods such as fruits, vegetables, pulses and wholegrains are always best for our long-term health. But here’s an important nuance: not all ultra-processed foods are “junk foods” and some can form part of a healthy diet.
Despite this, the NOVA classification system (which defines UPFs) is based on how a food is made, not its nutritional value. That means some foods that are technically UPFs can still be nutrient-dense and can absolutely support a healthy, balanced lifestyle.
Examples include:
Although with all these foods it is still wise to check labels and choose those with healthier nutrient profiles (reduced sugar/salt), these foods can be convenient, affordable, accessible AND support a healthy diet – especially when the alternative might be skipping meals altogether or relying on ultra-processed junk foods high in added sugars, saturated fat and salt.
Processed foods may also be especially vital for groups such as children with sensory processing difficulties, those with coeliac disease, allergies, or other medical conditions, athletes needing quick, portable energy, people recovering from eating disorders and families having difficulty navigating the cost-of-living crisis.
The risk of UPFs is real, but they’re not inherently toxic or dangerous – it’s mostly about what they push out of your diet and how much you end up eating.
Our National diet does need improving, but context is vital! Even processed red meats (known to be linked to bowel cancer when consumed in excess) are a good source of nutrients such as iron and zinc. Furthermore, you can consume any food or drink in excess – even water can be harmful in large amounts.
In nutritional consultations, we ask patients to focus on their whole diet, not just individual foods – what are they doing most of the time? However, balanced nutritional advice doesn’t cut through in today’s media landscape and make headlines, even though it’s what people need to hear.
So instead of demonising all UPFs and attempting to force a blanket ban, it might be more helpful to ask:
Balance is key, and all foods have a place in a balanced diet. Crisps can bring joy. Convenience foods may help you get dinner on the table for the whole family a couple of times a week after a long day at work. Aim for progress, not perfection, and you’re much more likely to achieve long-term results.
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