How to avoid the UPF trap

Ditch ultra-processed food with these simple swaps and you'll feel healthier and happier, nutritionist ALISON BLADH explains

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Ultra-processed foods have become everyday staples for millions of households: quick, convenient and often marketed as healthy.

But behind the bright packaging and long shelf lives lies growing evidence that they are harming our bodies.

A recent study linked diets high in UPFs to more than 17,700 early deaths in England each year, while a 2024 BMJ review tied them to 32 health conditions, including heart disease, diabetes and some cancers.

UPFs go beyond traditional processing. They're industrially manufactured and often include ingredients you wouldn't find in your kitchen, such as flavour enhancers, emulsifiers, preservatives and artificial sweeteners. They're designed for taste, texture and shelf life rather than nutritional value, and easily crowd out the nutrient-rich whole foods our bodies need. This kind of eating can quietly affect your metabolism, gut health, blood sugar control and mental wellbeing.

But reducing your intake doesn't mean giving up convenience. With a few smart swaps, you can cut down on UPFs and support long-term health.

Packaged Breakfast Cereals

Most boxed cereals, even those labelled “wholegrain” or “high fibre”, are ultra-processed. They often contain refined grains, added sugars, flavourings and preservatives. These are a major source of sugar, sodium and unhealthy fats, yet can lack essential nutrients.

Regular consumption has been linked to obesity, type 2 diabetes and cardiovascular disease. This can trigger a rapid blood sugar spike, followed by a crash that leaves you hungry and irritable mid-morning. They're also low in protein and healthy fats, so don't provide lasting energy, leading to over snacking.

Over time, this way of eating can increase cravings, affect concentration and harm metabolic health.