Research from the UK FSA, published late last year shows that 78% of adults are concerned about UPFs, making it the second-highest food worry after food prices, which concerned 91% of respondents.
Registered nutritionist and recipe development manager, Lily Keeling from healthy recipe box service Green Chef suggests this unease comes from how difficult it is to balance convenience, cost and nutrition.
She said: “Health concerns and food prices can create a relentless cycle of compromise, often pushing people towards cheaper and often more highly processed foods.
“Even as concern over ultra-processed items grows, cost pressures make it hard to avoid products high in sugar, salt, and additives, worsening the gap between health awareness and what people can afford.”
Everyday foods are some of the biggest hidden ultra-processed offenders that many consume without realising, beyond the obvious culprits like pizzas, ready meals, and sugary snacks.
Flavoured yoghurts
Flavoured yoghurts are often assumed to be a healthy snack, but many are packed with added sugars and stabilisers that can push them into the UPF category. The fruit may be more syrup than actual fruit, and the texture is often adjusted with emulsifiers.
For those trying to balance convenience and nutrition, plain yoghurt with fresh fruit or a small drizzle of honey can offer the same taste with far fewer processing concerns. Ideally, choose yoghurts without fruit syrups, corn syrup, carrageenan, or flavouring chemicals.
Pre-sliced sandwich breads
Packaged sliced breads may appear harmless, but they often contain enzymes, preservatives, added sugars and various other additives that extend shelf life and keep each slice unnaturally soft. Even wholegrain varieties can have a surprising number of additives.
Switching to fresh loaves with no additives like sourdough or baking at home is more than a nostalgic nod to the past; it reduces exposure to these hidden ingredients. Opt for breads with the shortest ingredient lists possible, ideally made from little more than flour, water, yeast, and salt.
Ready to drink smoothies and juices
Bottled smoothies and fruit juices are often seen as a shortcut to five a day, but many are heavily processed to preserve colour, flavour, and shelf life. Even when made from real fruit, they can contain fruit concentrates, added sugars, stabilisers, and flavourings.
Choosing whole fruit, or making smoothies at home where the skin and fibre remain intact, gives you control over ingredients, avoiding any additives and other processing.
Tinned soups
Tinned soups are often perceived as a convenient, healthy option, yet many rely on thickeners, flavour enhancers, and preservatives to maintain consistency and taste. Vegetables may be present, but often in much smaller quantities than the label imagery suggests.
A single afternoon spent batch cooking soup can create enough healthy and nutritious meals to last for months, and can be used as a convenient base for quick lunches or dinners throughout the week.