Here’s a rundown of some foods you might reconsider the next time you’re grocery shopping.
During an appearance on the Diary of a CEO podcast, NHS doctor Chris van Tulleken claimed that ultra-processed foods (UPFs) have surpassed tobacco as the primary cause of premature deaths globally.
He even suggested they ought to be labeled as “industrially processed edible substances” instead of food.
According to the British Heart Foundation, ultra-processed foods typically include additives like preservatives, emulsifiers, sweeteners, and artificial colors and flavors that aren’t staples in home cooking.
Moreover, these foods usually have high levels of saturated fat, salt, and sugar, and there’s been earlier speculation that the additives in UPFs could adversely affect our health.
A recent 2024 review published in the British Medical Journal, which analyzed ten million participants across 45 studies, indicates that consuming more ultra-processed foods may correlate with a higher risk of mortality, as well as conditions like heart disease, type 2 diabetes, and mental health issues.
So, which foods should we steer clear of if we want to genuinely respect our bodies?
Supermarket Bread
We’ve all been told that wholemeal and brown bread are good choices, but honestly, many mass-produced varieties aren’t particularly beneficial. A quick glance at the often lengthy ingredient lists can provide some insight into this.
The National Library of Medicine notes that bread contributes about 11% of our calorie intake, so opting for options with fewer additives could help limit UPF intake.
Fortunately, this could encourage you to seek out local bakeries for fresher, tastier bread that’s likely better for your health.
If that’s not an option, maybe dust off that sourdough recipe you haven’t used in a while!
Energy Drinks
While they may seem like the perfect pick-me-up before a long workday or after hitting the gym, energy drinks often aren’t what they seem.
Harvard Health states that these drinks contain caffeine and sugar, and a Consumer Reports study found that 27 different energy drinks included anywhere from six to 242 milligrams of caffeine per serving.
As with so many things, moderation is crucial to avoid serious problems; the FDA generally considers 400 mg of caffeine per day to be safe for most adults.
That said, frequent consumption could lead to serious health risks, particularly for the heart. UC Davis Health mentions that energy drinks can disrupt heart rhythm and raise both heart rate and blood pressure, which are significant risk factors for heart disease.
Breakfast Cereals
The most significant issue with most breakfast cereals is the added sugar. The NHS points out that excessive sugar intake can lead to weight gain and dental issues.
Nathaniel Johnson, an Assistant Professor of Nutrition and Dietetics at the University of North Dakota, explains that sugary cereals can increase hunger and lead to higher insulin levels, potentially contributing to heart disease and type 2 diabetes development.
Adults should limit their sugar intake to no more than 30g daily, while it’s about 24 grams for children.
You can find some low-sugar or minimally processed alternatives like porridge and bran flakes, but adding more sugars and sweeteners can undermine their health benefits, as noted in a 2025 National Library of Medicine study.
Hot Dogs
A classic at sports events, the humble hot dog is one of the earlier examples of UPFs.
The World Health Organization classifies processed meats, which include hot dogs, ham, and bacon, as a Group 1 carcinogen known to cause cancer.
The NHS has noted that a high intake of processed and red meats may be associated with an increased risk of bowel cancer.
As per Lakeview Cardiology of Texas, processed sausages often contain high levels of saturated fats, sodium, and preservatives such as nitrites and nitrates, which can escalate the risk of heart disease and hypertension.
Vegan Meat and Cheese
While many vegans proudly advocate for their healthy lifestyles—often rightly so—the reality is that they may still resort to some ultra-processed substitutes to satisfy cravings for certain tastes, like bacon.
These meat alternatives are often packed with additives that enhance their texture and taste, making them resemble meat more closely.
The British Heart Foundation warns that vegan meat options tend to be high in fats, salt, sugar, and other artificial ingredients, similar to many dairy substitutes, which can be low in protein and calcium.
Chicken Nuggets
The classic go-to meal for picky kids or students coping with a hangover—chicken nuggets have a reputation for not being very healthy.
The exact meat content can vary by brand, but often you may find a blend of tendons, skin, bones, collagen, and fat. This means protein levels can be lower, and the result can be high in fat, sugar, and salt.
The cooking process matters too; reports indicate that nuggets are usually cooked in hydrogenated oil, which is also rich in unhealthy fats and preservatives.
Margarine
The British Heart Foundation notes that butter has around 50% saturated fat, whereas margarine is about 50% less. However, margarine often contains a mix of vegetable oils combined with some palm or coconut oil, resulting in a solid form.
Additionally, margarine qualifies as an ultra-processed food because it includes extra ingredients like emulsifiers and colors.
It’s essential to note that both butter and margarine are processed to some extent, so checking labels for fat and salt content is advisable.
Ready Meals
As previously highlighted, convenience often comes at a cost, and ready meals are a prime example.
According to Action on Salt, one in five ready meals was found to have high levels of both salt and saturated fat last year.
They reported that too much salt consumption correlates with high blood pressure, heart disease, and strokes.
Dr. Helen Flaherty, a Registered Public Health Nutritionist, remarked that frequent consumption of ready meals can lead to weight gain and higher blood pressure and cholesterol, heightening the risk of coronary heart disease.
How to Reduce Ultra-Processed Food Intake
While there are indications pointing to the negative effects of regularly consuming ultra-processed foods, the British Heart Foundation notes that it’s still not entirely clear whether a complete elimination is necessary.
Furthermore, not all processed foods are equally harmful, and scrutinizing food labels can aid in making healthier choices.
The British Heart Foundation suggests swapping out processed items for healthier alternatives like fruits, vegetables, fish, and unsaturated oils.
