The 8 surprising ultra-processed foods hiding in your cupboard – and how to spot them

IF YOU google the term “ultra-processed food”, you’ll probably get results like ice-cream, crisps, fizzy drinks and sausages.

By staying away from junk food and ready meals, it’s easy to assume you’re also sidestepping ultra-processed stuff too.

But UPFs are harder to avoid than you might think.

In fact, you probably have a number of them lurking in your kitchen as you read this.

Think of the pasta sauces and soups you keep in your cupboard for a rainy day, or the stash of snack bars and spicy nuts you unearth when you need a pick-me-up.

Even the milk you splash in your tea could be ultra-processed, dietitians tell Sun Health.

“When it comes to ultra-processed foods, many of us might be surprised to understand how commonplace they are in our kitchen cupboards, sometimes packaged and presented as healthier alternatives,”  Lucy Jones, dietitian and chief clinical officer of NHS weight-management provider Oviva, says.

“While these foods are convenient and often tasty, it’s important to understand what makes them ultra-processed and to consider healthier swaps where you can.

“That doesn’t mean you have to take an absolute ban, but considering where and how to make swaps, particularly to items you eat regularly, can help you to limit your intake of them.”

First, things first, let’s break down what a UPF actually is.

Food is considered processed if it’s been changed from its original form in some way.

This could simply mean that something like a vegetable is chopped and frozen, which is considered a minimal amount of processing.

Meanwhile, “ultra-processed” refers to foods that don’t resemble their original form and contain additives such as preservatives, oil, sugar, salt, colouring, and flavouring.

When you’re trying to figure out if a food is ultra-processed, there are a few telltale signs that make them easily distinguishable. You’ll typically find these signs on an ingredient list.

A UPF might:

• Contain five or more ingredients
• Have ingredients that you don’t recognise or wouldn’t use when cooking
• Have added sugars like corn syrup, cane sugar, malt syrup or molasses – also check for ingredients that end in ‘-ose’, like fructose, glucose, maltose or dextrose
• Contain emulsifiers like lecithin, carrageenan, polysorbate 80, carboxymethyl cellulose, mono- and diglycerides of fatty acids and sodium stearoyl lactylate
• Have artificial sweeteners like acesulfame K, aspartame, erythritol, saccharin, sorbitol, steviol glycosides, sucralose and xylitol

Low-fat, low-sugar, light or instant foods also tend to be ultra-processed.

From your cereal to your snacks and the dressing you poor on your salad, here are eight UPFs you might have hiding in your kitchen.

1. Breakfast cereal

You might be unwittingly starting your day with ultra processed food, as breakfast cereals often fit into that category.

As Lucy explains: “Many popular brands contain added sugars, preservatives and artificial flavours.

“This includes those which are marketed as nutritious, such as granola and some higher fibre cereals with dried fruit.”

Swap for: A bowl of overnight oats or porridge, topped with fresh fruit.

“This is packed with fibre and nutrients and will keep you fuller for longer,” Lucy said.

Duane Mellor, a registered dietitian and Aston Medical School lead for Nutrition and Evidence Based Medicine, told Sun Health that you don’t need to cut out breakfast cereals altogether.

“Whilst those high in sugar and low in fibre are perhaps best avoided, those with less sugar than are packed with fibre,” he explained.

“Especially when they are fortified with vitamins like vitamin D, [they] can be worth including in your diet.”

2. Protein and energy bars

“Energy and even protein bars can be another sneaky source of ultra-processed ingredients,” Lucy says.

“Like some cereals, they can often be presented as a healthy snack.

“However, energy bars can contain added sugars, whilst protein bars often contain artificial sweeteners and additives.”

That’s not to say you need to swear off all snack bars.

“There are some healthy bars out there, so next time you’re shopping for these, take a quick look at the ingredients before you buy,” Lucy went on.

Bars that contain five to 10 ingredients that you’d find in your kitchen cupboard are a good choice, according to the dietitian.

But you can get an energy kick from other foods too.

Swap for: Nuts, small portions of dried fruit and peanut butter with some apple slices to provide some natural sweetness.

3. Plant-based milks

Whether it’s due to diary intolerance or taste preference, many of us opt for plant-based milks in our tea or cereal.

But some oat or almond drinks can be ultra processed.

“While these can be a great alternative to dairy for those with dietary restrictions or for those seeking plant-based lifestyles for environmental or animal welfare concerns, it’s important to read the labels carefully,” Lucy said.

“Many brands contain additives, thickeners, and sweeteners so take the time to compare brands to find the option best for you.”

According to Dr Mellor, plant derived dairy alternatives “are variable in terms of their nutritional value”.

Swap for: Plant-based milks without added sugar and that have been fortified with iodine and vitamins B12 and D.

“Even with these amount can vary, so it is best to look for versions with at least 10-15 per cent of the recommended daily amount in 100ml of the alternative milk,” Dr Mellor added.

4. Yoghurt

“Yoghurt can be a fantastic source of protein and probiotics, but again it’s important to watch out for the ingredient list,” Lucy warned.

Often when we see ‘low fat’ yoghurt, we assume this is the healthy option, but this can contain more added sugar.”

Swap for: Natural yogurt with fresh fruit or a drizzle of honey for natural sweetness.

5. Salad dressings

It might not occur to you that pre-made salad dressings could be a source of ultra-processed ingredients, but many bottled varieties contain sugars, artificial flavours, and preservatives, according to the dietitian.

Swap for: Homemade dressings with simple ingredients like olive oil, vinegar or lemon juice, and herbs.

But Lucy noted: “Don’t be too hard on yourself when it comes to dressings, you’re already making healthy choices if you’re making a salad with lots of veggies and protein and usually we are only using a small amount of dressing.”

6. Canned soups

Though undoubtedly a convenient dinner when you’re pressed for time, canned soups are another food to add to the UPF list.

“They can be high in salt and sugar, as well as often containing unfamiliar items on the ingredients list,” Lucy explained.

Swap for: A soup from the fresh food section of the supermarket or make your own.

Fresh food section soups are typically less processed, so it’s worth having a browse of the ingredient list.

If you’re opting to make you own soupworth comparing the back of packs, or give making your own soup a go.

“Roast or sauté some vegetables with seasoning or spices, then whizz it up in a blender with some stock,” Lucy suggested.

7. Pasta sauce

Next time you’re whipping up a quick pasta dinner, it’s worth checking the ingredient list of the jarred sauce in your cupboard for typical markers of UPFs.

Lucy said: “These often contain added sugars, preservatives, and artificial flavours.”

Swap for: Homemade sauce with ingredients like plain tinned tomatoes, herbs, and spices.

There can be some UPF like pasta sauces which can be useful if low in fat, salt and sugar as a way to encourage the family to eat extra vegetables.

8. Flavoured nuts

It’s worth trawling through the snacks you’ve got stashed away too.

“When it comes to snacks, be wary of flavoured nuts and seeds,” Lucy noted.

“While nuts and seeds themselves are nutritious, many flavoured varieties have coatings made from artificial flavours and colours.”

Swap for: Opt for plain, unsalted varieties, or try making your own flavoured versions.

“One delicious option is to coat a seed mix with spices and a drop of olive oil, before roasting in the oven for 15 minutes or so,” Lucy suggested.

“The end result is a crunchy, savoury snack.”

‘ENJOY IN MODERATION’

“It’s important to note that not all ultra-processed foods are inherently unhealthy, and they can be enjoyed in moderation as part of a balanced diet,” Lucy noted.

“However, by being mindful of the ingredients and opting for minimally processed alternatives whenever possible, we can build healthy habits.”

Dr Mellor flagged one ultra processed food you might want to be wary of.

“Perhaps things to be a little careful of is instant noodles,” he warned.

“These can be a quick fix, but unless accompanied by an equal amount of vegetables, are probably not the best choice.”