Ultra-processed food

Ultra-processed foods (UPF) are factory-made products that contain high amounts of added sugar, salt, fats, colourings, flavourings, and other additives. Think soft drinks, crisps, biscuits, sweets, ready meals, and processed meat. Eating less UPF and choosing more unprocessed or minimally processed food improves your health in both the short and long term.

Why does this work?

• Fewer empty calories: UPF provides a lot of energy but very few vitamins, minerals, and fibre.
• Fewer sugar and salt spikes: more stable blood sugar and blood pressure.
• Better satiety: whole foods are more filling, so you naturally eat less.
• Lower risk of overweight, type 2 diabetes, cardiovascular disease, and certain cancers.

How does it work?

Think of UPF as "flavour bombs": intense sweetness, saltiness, and fat stimulate your brain and keep you eating. They digest quickly, leave you feeling full only briefly, and soon trigger new cravings. Real, unprocessed products contain fibre and protein that slow absorption, keeping your energy levels stable and reducing the urge to snack.

How do you start eating less ultra-processed food?

• Read labels: long ingredient list full of additives? Good chance it's UPF.
• Make one swap a day:
  • Soft drink → sparkling water with lemon.
  • Biscuit → a handful of unsalted nuts or fruit.
  • Ready meal → your own (frozen) vegetable stir-fry.
• Cook fresh at home: choose natural products.
• Meal prep: cook in bulk and freeze portions. That way you're less likely to reach for UPF.
• Snack smart: plain popcorn, wholegrain crackers, yoghurt with berries.
• Keep temptations out of the house: what you don't have, you can't eat.

Tip: Start small. Replace one UPF per week with an unprocessed alternative and build from there.

Conclusion

Eating less ultra-processed food means less sugar, salt, and unhealthy fats — and more nutrients and fibre. Read labels, swap things out step by step, meal prep, and keep temptations out of reach. That way you effortlessly improve your energy levels and lower your risk of chronic disease. Good luck!

Want to know more?

• Gezond Leven - Ultra-processed food
• Voedingscentrum - Processed food
• NICE - Highly processed food
• NHS - Healthier food swaps