Poor diet has now become the leading cause of early death worldwide. The science is clear: the more ultra-processed foods (UPFs) you eat, the higher your risk of developing serious health conditions, from cancer and heart disease to type 2 diabetes and even dementia. Yet, these foods dominate our supermarkets, restaurants, and kitchens. Why is that? And more importantly, how can we identify and reduce them in our diets?
Dr. Chris van Tulleken, an NHS doctor and researcher, outlines five practical steps for identifying UPFs and understanding their risks.
- Read the Ingredients List
To recognise ultra-processed foods, the first step is to scrutinize the ingredients list. UPFs are defined not by one or two components but by their extensive industrial processing and the addition of numerous synthetic substances.
Look for additives such as:
- Emulsifiers (e.g., xanthan gum, DATEM, lecithins)
- Stabilisers
- Humectants
- Artificial sweeteners and natural flavourings
- Fruit concentrates
These additives are not harmless ingredients; they are markers of heavily engineered food. While some of these compounds may not cause immediate harm, they are indicators of a much larger issue: foods designed to be addictive, nutrient-poor, and profitable.
Why does this matter? Ultra-processed foods are often made from cheap crops (corn, soy, wheat), broken down into basic components—flour, starches, and oils. These are then recombined using emulsifiers, stabilisers, and artificial flavourings to mimic real food’s taste, texture, and appearance. The result? Products like margarine, packaged pizzas, or reconstituted meat are all designed for mass production and consumption.
- Keep Eating Ultra-Processed Foods (For Now)
While this step may seem counterintuitive, Dr. van Tulleken explains its value. As you begin learning about ultra-processed foods, continue to eat them for a while.
Here’s why:
- You’ll start recognising UPFs everywhere—in your breakfast cereals, bread, condiments, and snacks.
- You’ll notice their repetitive taste and texture: the gumminess of emulsifiers, the odd smoothness of modified starches, and the synthetic sweetness of artificial sugars.
- Gradually, this awareness will help you feel disgusted or disinterested in these foods, just as smokers feel when they confront the harms of cigarettes while still smoking.
Understanding how UPFs are made makes them less appealing. When you realise that many of these products are crafted from industrial byproducts to maximise profit—rather than nourish your body—you’ll start craving them less.
- Stop Obsessing Over Fat, Salt, and Sugar
We’ve been conditioned to blame fat, salt, and sugar for the obesity crisis. While these nutrients play a role, the real culprit is ultra-processing.
In the 1980s, food manufacturers responded to fat concerns by replacing natural fats with gums, starches, and emulsifiers that mimic fat’s texture. Later, sugar was replaced with artificial sweeteners. Yet, despite these changes, obesity rates continued to climb.
Why? Our bodies are biologically wired to match taste signals with nutritional expectations:
- A sweet taste signals that sugar and energy are on the way.
- An umami taste signals protein is coming.
- A fatty taste signals fats are being delivered.
Ultra-processed foods disrupt this signalling system. Artificial sweeteners and fat mimics confuse the body. For example:
- A diet soda may taste sweet, but it delivers zero calories, leaving your body craving real sugar.
- Flavour enhancers like MSG create a false sense of protein satisfaction, driving excess consumption.
Real food—cooked at home or minimally processed—works in harmony with your body’s natural hunger and fullness signals. A homemade pizza made with mozzarella, tomato sauce, and fresh basil nourishes you differently than its frozen, ultra-processed counterpart.
- Learn How Additives Affect Your Health
One of the lesser-known dangers of UPFs lies in their additives. While many additives are classified as “non-toxic,” their long-term effects on human health, especially the gut microbiome, remain poorly understood.
Emulsifiers: The Hidden Gut Disruptors
Emulsifiers, commonly found in soft drinks, bread, and cakes, bind fat and water to create smooth, stable textures. However, they may have unintended effects:
- They can disrupt gut bacteria, which play a critical role in digestion, immunity, and mental health.
- They damage the mucus lining of the gut, leading to “leaky gut” syndrome.
- Bacteria and toxins can escape into the bloodstream, causing inflammation in the liver and other organs.
Some emulsifiers occur naturally in whole foods (e.g., mustard or egg yolk in homemade salad dressing), but industrial emulsifiers—often extracted or synthetically created—behave differently in the body. Emerging research suggests they contribute to chronic inflammation, obesity, and liver disease.
- What Can You Do About It?
If you’re ready to cut back on ultra-processed foods, here are practical steps to take:
Start with Breakfast
Breakfast is one of the easiest meals to control. Replace ultra-processed options with whole-food equivalents:
- Swap sugary cereals for homemade muesli or porridge.
- Replace supermarket bread with artisanal or homemade bread.
- Choose honey or nut butter instead of chocolate spreads.
Plan for Lunch
Lunch can be trickier, especially if you rely on pre-made meals or canteen food. Solutions include:
- Preparing your lunches at home (e.g., salads, sandwiches made with real ingredients).
- Choosing simple whole foods like fruits, nuts, and natural yoghurt when you’re on the go.
Be Kind to Yourself
For many people, ultra-processed foods are the only affordable or accessible options. Cooking whole foods requires time, equipment, energy bills, and cooking skills—luxuries not everyone can afford. Avoid shaming yourself or others for relying on UPFs when necessary. Instead, focus on gradual, sustainable changes where possible.
The Bigger Picture: Systemic Change Is Needed
The prevalence of ultra-processed food is not an accident. It’s the result of a food system designed for profit, not health. Transnational food corporations produce inexpensive, addictive products that drive overconsumption and ill health. As Dr. van Tulleken points out, this mirrors the tobacco industry:
- Both industries produce harmful, addictive products.
- Both prioritise profits over public health.
- Both resist regulation and promote misleading narratives about personal responsibility.
A Call for Regulation
While individuals can take steps to reduce their UPF intake, meaningful change requires government action:
- Stricter regulations on food marketing and labelling.
- Policies that make real, nutritious food more affordable and accessible.
- Public health campaigns that address the root causes of diet-related diseases.
Final Thoughts
Ultra-processed foods have become the leading cause of early death worldwide, driving obesity, diabetes, mental health disorders, and even dementia. While these foods dominate our food landscape, awareness is the first step to change.
By learning to identify ultra-processed foods, understanding their risks, and making gradual shifts toward whole, homemade meals, we can take back control of our health. But for long-term, widespread change, we must hold food corporations and governments accountable.