Most of us know about the dangers of ultra-processed foods (UPFs). They increase the risk of cardiovascular problems, diabetes, cancer and a whole host of other nasty health issues, aside from increasing the size of your waistband.
But given the definition of UPFs is so broad – any food containing ingredients not typically found in home cooking, such as artificial colours, flavours and preservatives – it can be hard to know where to start when trying to cut them out of your diet.
So we asked Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition, for nine of the ultra-processed foods most damaging to your health. That way, you know exactly which to avoid when you’re next doing your weekly shop, to make the biggest improvements to your wellbeing.
Protein yoghurts
Lots of us think protein yoghurts are a way to help us build muscle faster in the gym, but Kayla points out many are ‘packed with health-damaging thickeners, gums, and artificial sweeteners to improve texture and taste’.
‘Sweeteners, in particular, can confuse the body,’ Kayla warns, ‘tricking the brain into believing that sugar is being consumed and prompting insulin release.’ Over time, frequent consumption of these products can contribute to insulin resistance, which is linked to chronic diseases such as diabetes.
Plant-based milk
Plant-based milk alternatives are often advertised as a much healthier choice than ordinary cow’s milk. But, as Kayla points out, many contain processed ingredients such as refined seed oils and thickeners in much higher quantities than the normal stuff.
‘Refined seed oils can be high in omega-6 fatty acids, which may contribute to inflammation and other health issues when consumed in excess,’ Kayla says. ‘The thickeners added to plant milk often added to improve texture and stability (meaning they stay fresh for longer), but they can actually disrupt digestion and lead to gut health problems over time.’
Protein bars
Another gym bunny go-to, we often think of protein bars as a healthier alternative to a chocolatey snack. In fact, says Kayla, they’re stuffed with various additives that can potentially harm your body.
‘These bars frequently contain artificial sweeteners, which can lead to cravings for more sugary treats and negatively impact your gut health, making it harder for your body to fight off illness. Palm fat is also commonly used in protein bars, which is very high in saturated fat, raising the risk of high cholesterol and eventually heart disease.’
Meal-replacement shakes
Kayla Daniels, registered nutritionist and founder of Kayla’s Nutrition
If you’re looking to lose weight, meal replacement shakes are an easy way to cut down your calorie intake.
But while they may seem like a convenient option when you’re pushed for time, the additives and thickeners included in them can wreak havoc on your gut heath.
‘Ingredients like these compromise the integrity of the gut wall,’ says Kayla, which can lead to potential digestive problems such as colitis.
‘Additionally, the presence of artificial ingredients can disrupt the delicate balance of microbes in the gut, which plays a crucial role in overall health and immunity.’
Granola bars
While granola bars are marketed as a healthy snack, they can be surprisingly unhealthy due to their high sugar content, especially when they include oats.
‘Many brands add significant amounts of sugar to enhance flavour and improve texture, making these bars more akin to sweets than a healthy option,’ Kayla explains. ‘Even those that claim to be “natural” or “organic” can still pack a hefty sugar punch, which can lead to energy spikes followed by crashes, ultimately affecting mood and focus.’
Mass-produced white bread
A loaf of mass-produced white bread has around 15 ingredients, compared to the four natural ingredients (yeast, salt, flour and water) you’ll find in a sourdough loaf.
‘Breads like these are made with refined flours, which have less nutrients and fibre than ordinary flour,’ Kayla says.
‘They also have added emulsifiers, which disrupt the mucus barrier along your gut wall, fuel bad bacteria and can lead to inflammation in your microbiome.’ This can lead to a variety of chronic inflammatory diseases, from diabetes to ulcerative colitis.
Instant noodles
They might be convenient, but instant noodles are incredibly high in sodium, which increases your blood pressure, and can eventually contribute to heart disease and strokes.
‘Many also use the flavour-enhancer monosodium glutamate or MSG,’ Kayla adds. ‘This has been proven to have negative effects on your brain, and can cause migraines, hyperactivity, nausea and low-grade brain inflammation.
Sausages
Sausages are a breakfast staple, but they’re a UPF that can cause real damage to both your respiratory and digestive systems.
‘Sausages contain sodium metabisulfite, which is a preservative linked to asthma-like allergies, shortness of breath and irritation of the lungs,’ Kayla suggests.
‘Processed meats like sausages, bacon and frankfurters are also made with nitrates and sodium, which have been linked to colorectal cancer.’
Diet colas
A lot of us opt for ‘diet’ sodas because they’re less calorific and sugary than their full-fat alternatives. But Kayla explains the chemicals used to make them taste sweet mean they’re probably just as bad as the real deal.
They can be ‘laden with artificial sweeteners that can alter our gut microbiome,’ she says, with recent studies linking soft drinks with bacterial infection, sepsis and even organ failure.
‘The soda also stimulates insulin release from the pancreas, and if consumed too often, it can therefore lead to insulin resistance and type two diabetes.’
