Importance Score: 85 / 100 🟢
Ultra-processed foods (UPFs) are under increasing scrutiny due to potential health risks. Many everyday food items, from ostensibly simple cheese slices to fruit yogurt and even crisps, may contain surprising lists of artificial ingredients and numerous food additives. This raises questions about the impact of processed foods on our well-being and whether we should be concerned about the prevalence of UPFs in our diets.
The Controversy Surrounding Ultra-Processed Foods
Examining the components of common foods can be surprising. As illustrated, even staple foods like bread may include a significant number of synthetic components. This has fueled a debate about the relevance and potential dangers of ultra-processed foods (UPFs). These items, ranging from mass-produced loaves to snacks and breakfast cereals, typically undergo extensive industrial processes and incorporate chemical substances that are often difficult to pronounce.
Growing Concerns and Health Implications
UPFs are frequently in the news, with growing evidence linking them to various health issues. A comprehensive review by Australian researchers, analyzing data from approximately ten million individuals, identified 32 potential health risks associated with ultra-processed foods. These risks encompass serious conditions like heart disease, type 2 diabetes, depression, and increased mortality rates. Prior research has also suggested a correlation between UPF consumption and a higher likelihood of developing dementia and certain cancers.
Prevalence of UPFs in Modern Diets
Despite the mounting concerns, consumption of ultra-processed foods remains high. Recent estimations indicate that UPFs constitute over half of the average calorie intake for the UK population.
Are All UPFs Equally Harmful?
However, a study from University College London suggests that not all ultra-processed foods pose the same level of health risk. Some experts argue that a lack of universal consensus on the definition of a UPF complicates the issue.
vCard.red is a free platform for creating a mobile-friendly digital business cards. You can easily create a vCard and generate a QR code for it, allowing others to scan and save your contact details instantly.
The platform allows you to display contact information, social media links, services, and products all in one shareable link. Optional features include appointment scheduling, WhatsApp-based storefronts, media galleries, and custom design options.
Defining UPFs: A Matter of Debate
Professor Weili Li, a food scientist at the University of Chester, argues that the scientific basis for defining and assessing the health impacts of UPFs remains unclear. She emphasizes that all food undergoes some degree of processing, and diverse processing methods exist. Professor Li also points out that not all forms of processing or food additives are necessarily detrimental.
Dietitian Sian Porter, representing the British Dietetic Association, contends that much of the existing evidence linking UPFs to severe health conditions struggles to establish definitive cause-and-effect relationships.
This perspective is challenged by experts like Dr Chris van Tulleken, who draws a parallel to the long-established link between smoking and cancer, noting that absolute cause-and-effect proof has never been definitively established in that context either.
Ever wondered what’s really inside your favourite food? From the packaging to the ingredients, we’re breaking it down one bite at a time
The Role of Hyper-Palatability and Additive Combinations
Dietitian Nichola Ludlam-Raine highlights the hyper-palatable nature of most UPFs, designed to enhance consumption and potentially leading to overeating and obesity-related health problems.
Furthermore, UPFs frequently lack essential nutrients like protein, fiber, vitamins, and beneficial plant compounds.
Current research suggests the issue may not solely reside in individual ingredients but in the synergistic effect of combined additives and the processing methods themselves, potentially creating products with heightened health risks, according to Ms. Ludlam-Raine.
Recent Findings on Additive Combinations and Type 2 Diabetes
A recent French study published in Plos Medicine identified specific combinations of food additives that may elevate the risk of type 2 diabetes.
One such combination involves emulsifiers (such as modified starches, pectin, guar gum, carrageenans, polyphosphates, and xanthan gum), a preservative (potassium sorbate), and a colouring agent (curcumin). This mixture is reportedly present in stocks, creamy desserts, fats, and sauces.
Another combination includes additives found in artificially sweetened beverages: acidifiers (citric acid, phosphoric acid), colourings (caramel, anthocyanins), sweeteners (acesulfame-k, aspartame), emulsifiers (gum arabic, pectin), and a coating agent (carnauba wax). The mechanisms by which these combinations might increase diabetes risk are still under investigation.
Industry Response: Reducing Additives and Processing
In response to growing concerns, some food manufacturers are actively seeking strategies to minimize additives and reduce the extent of processing in their products.
For example, M&S has introduced an “Only… Ingredients” product range, limiting components to a maximum of six. Their cornflakes, for instance, contain only corn.
Are “Reduced Ingredient” Products Healthier?
However, Nichola Ludlam-Raine cautions that simply reducing ingredients doesn’t automatically guarantee a healthier product. She notes that breakfast cereals should ideally be high in fiber and fortified with essential nutrients like iron and B vitamins, which may be lacking even in simplified formulations.
To better understand the composition of your food, we examined the ingredient lists of several popular UPFs (or similar products) and consulted experts to explain their function and potential concerns.
HOVIS MEDIUM SOFT WHITE BREAD
Wheat flour (with added calcium, iron, niacin, thiamin), water, yeast, salt, soya flour, preservative: E282, emulsifiers: E472e, E471, E481; rapeseed oil, flour treatment agent: ascorbic acid (vitamin C).
There are 11 ingredients in this soft white bread from Hovis
And rapeseed oil is often refined in a way which may form some harmful trans fats that contribute to inflammation
Ingredient Breakdown and Expert Insights
While six of the 11 ingredients might be recognizable as food, the remaining are food additives. Sian Porter suggests that E-numbers, a shorthand for all food additives (including naturally occurring ones like vitamin C/E300), should not automatically cause alarm.
E282, present in this bread, is a mould inhibitor extending shelf life, according to food additive expert Mike Saltmarsh.
(While some moulds are benign, others can cause digestive issues or produce mycotoxins harmful to the liver and kidneys.)
While generally safe, E282 may cause digestive discomfort in some individuals, and recent research suggests potential disruption of gut bacteria.
E471, a common additive, is essentially a modified fat facilitating blending between fat and water, and contributing to a springier bread texture through reaction with lactic or acetic acid, explains Mike Saltmarsh.
Nichola Ludlam-Raine points out that additives enable individuals with allergies or intolerances to consume a wider variety of foods by replicating crucial properties, such as gluten’s binding function.
Mike Saltmarsh acknowledges that during product development, manufacturers sometimes add ingredients without subsequently reassessing their necessity due to time constraints. He admits to questioning the length of some ingredient lists.
Rapeseed oil contributes to bread softness and moisture while providing omega-3 and omega-6 fatty acids. However, it is considered less beneficial than extra-virgin olive oil, according to Nichola Ludlam-Raine.
Commercial rapeseed oil processing may involve high heat and chemical extraction, potentially forming harmful trans fats linked to inflammation.
Verdict on Hovis Soft White Bread
Nichola Ludlam-Raine concludes that this bread is not an optimal choice due to its refined flour content, low fiber, high processing level, and potential for overconsumption due to low satiety.
BIRDS EYE CRISPY CHICKEN DIPPERS
Chicken breast (50%), water, rapeseed oil, flour (wheat, maize), starch (pea, tapioca, maize, wheat), salt, raising agents (disodium diphosphates, sodium bicarbonate), dextrose, natural flavourings, colour (caramel), onion powder, white pepper, calcium carbonate, iron, niacin, thiamin
There are 21 listed ingredients in these BirdsEye chicken dippers – and even the meat will have been mechanically processed and blended with additives
For 22 dippers, a lot of ingredients are needed
Ingredient Analysis of Chicken Dippers
Out of 21 ingredients, only nine are readily identifiable as food, with the chicken itself undergoing mechanical processing and blending with water and additives for shaping. Water, the second primary ingredient, serves to mix components and maintain moisture.
Flours and rapeseed oil contribute to the crispy coating, while starches bind the coating and prevent batter runniness.
Nichola Ludlam-Raine categorizes chicken dippers as heavily processed due to the coating, with starches adding minimal nutritional value.
Professor Li deems raising agents used as safe, despite their chemical-sounding names, while acknowledging potential future discoveries of unforeseen harm from some additives.
High phosphate intake, related to raising agents present, has been associated with bone weakness and heart disease risk, but Nichola Ludlam-Raine considers harmful effects unlikely at typical consumption levels.
Dextrose, a quickly digested sugar, raises blood glucose levels without offering nutritional benefits.
“Natural flavourings” likely derive from cooked chicken extracts, yeast, or spices to enhance meaty taste, according to Mike Saltmarsh.
Sian Porter explains that the Food Standards Agency’s Compound Ingredient Exemption allows manufacturers to not specify components of individual ingredients constituting less than 2% of the product, such as “natural flavourings”.
Caramel colouring is a prevalent additive in food and beverage manufacturing.
Onion powder and white pepper serve as seasonings, offering minimal overall health impact due to their small quantities, according to Nichola Ludlam-Raine.
FRUBES STRAWBERRY FLAVOUR YOGURT TUBES
Yoghurt (milk), sugar 6.1%, modified manioc and maize starch, calcium citrate, natural flavourings (milk), stabiliser: guar gum, acidity regulator: citric acid, vitamin D
There are eight ingredients in these strawberry Frubes
…But potentially no actual strawberries
Deceptive Strawberry Flavor and Ingredient Analysis
Despite the “strawberry flavour” designation, actual strawberries may be absent. Similar to chicken dippers, “natural flavouring” details are not required due to the <2% rule.
Mike Saltmarsh suggests milk dominates the flavour, potentially with fruit extracts (not necessarily strawberry) contributing to the strawberry-like taste.
Calcium citrate adds acidity mimicking strawberry flavour, avoiding the cost and shelf-life implications of real strawberries.
Milk provides protein and calcium, while sugar is the second most abundant ingredient at approximately 4g per tube.
Nichola Ludlam-Raine clarifies that most sugar is naturally occurring lactose, but nutrition labels don’t distinguish added sugars. She acknowledges taste preferences in children necessitate added sugar in yogurt products.
Starch, along with calcium, prevents milk flocculation (clumping), according to Mike Saltmarsh.
Certain individuals with IBS may experience bloating from digesting specific starches.
Only two of the nine ingredients are readily recognizable as whole foods.
RIBENA CONCENTRATE BLACKCURRANT: NO ADDED SUGAR
Water, blackcurrant juice from concentrate (18%), acids (malic acid, citric acid), acidity regulator (sodium gluconate), extracts of carrot and hibiscus, vitamin C, sweeteners (aspartame, acesulfame K), natural flavourings, preservative (potassium sorbate, sodium bisulphite)
There are 13 ingredients in Ribena, with natural colours but some artificial sweeteners
Three widely used sweeteners – sucralose, aspartame and acesulfame K – appear to be more problematic
Artificial Sweeteners and Additives in “No Added Sugar” Drinks
Just two of the 13 ingredients are easily recognizable as typical food components.
Carrot and hibiscus extracts provide natural colouring, replacing artificial colours discontinued after a 2007 study linking them to hyperactivity in children, explains Mike Saltmarsh.
Acids enhance berry tartness, while sodium gluconate maintains consistent taste by regulating acidity and inhibiting microbial growth for prolonged shelf life.
While not intended as a nutritious product, Nichola Ludlam-Raine points out dental health concerns related to acids and issues associated with artificial sweeteners.
A large Harvard University study linked artificial sweeteners to increased cardiovascular problems and heart attacks.
Sucralose, aspartame, and acesulfame K are identified as potentially problematic sweeteners, possibly inducing inflammation affecting blood vessels and gut bacteria balance, although further research is needed.
Sian Porter argues that risk-suggesting studies often use amounts exceeding typical product levels, emphasizing dose-dependent effects.
However, sweeteners may perpetuate cravings for sweet tastes, potentially driving consumption of other sugary foods, necessitating reduced intake of both sugars and artificial sweeteners.
PRINGLES SALT & VINEGAR SHARING CRISPS
Dehydrated potatoes, sunflower oil, wheat flour, corn flour, rice flour, salt and vinegar seasoning (flavourings {barley}, potato starch, lactose {milk}, maltodextrin, flavour enhancers {monosodium glutamate, disodium guanylate, disodium inosinate}, salt, acids {citric acid, malic acid}, sunflower oil), maltodextrin, emulsifier (E471), salt, colour (annatto norbixin)
There are 15 ingredients in a can of Pringles – with no vinegar and the chip consisting of more of a ‘dough’ than a crisp
As well as no real potato, this salt and vinegar snack contains no vinegar – the ‘vinegar seasoning’ mimics the flavour. ‘Colour’ give the crisp its yellow hue
“Dough-Based” Crisps and Flavor Mimicry
Sian Porter notes that Pringles deviate significantly from traditional potato crisps, resembling more of a dough-based product.
Dehydrated potato flakes and powder enable consistent shape and texture, resulting in uniform Pringle shapes, explains Mike Saltmarsh.
Flours, sunflower oil, and salt represent the few recognizably “food-like” ingredients, contributing to bulk.
Salt and vinegar flavor is achieved without actual vinegar, instead employing “vinegar seasoning” to mimic the taste, and “colour” to produce the characteristic yellow hue.
Monosodium glutamate (MSG) is added for savory flavor enhancement, common in packaged foods like Bovril stock cubes and powdered soups according to Mike Saltmarsh, increasing “meatiness”. Inosinate and guanylate further enhance flavor.
Sian Porter considers MSG safe at typical food levels but acknowledges sensitivity in some individuals, causing symptoms like nausea or headaches. She points out that MSG often accompanies high salt, saturated fat, and sugar levels in foods.
She advises attempting home recreation of labeled foods to control ingredients, suggesting baked thinly sliced potatoes with paprika for a MSG and coloring-free alternative.
E471, used for ingredient combination and dough base maintenance, is standard, according to Nichola Ludlam-Raine. Other emulsifiers beyond E471 have shown inflammation links in rodent studies, though not in this specific case.
Maltodextrin acts as filler, provides slight sweetness, and improves texture but possesses a high glycemic index causing blood sugar spikes, more so than table sugar, explains Nichola Ludlam-Raine. Animal studies also suggest maltodextrin could disrupt gut bacteria and contribute to inflammation.
DAIRYLEA CHEESE SLICES
Skimmed milk (water, skimmed milk powder), cheese, skimmed milk powder, milk proteins, milk fat, inulin, modified starch, emulsifying salts (sodium phosphates, triphosphates, polyphosphates, sodium citrates), whey powder (from milk), calcium phosphates, acidity regulator (lactic acid), salt.
Dairylea cheese slices contain 12 ingredients – and only one of those is cheese
Some research raises concerns about emulsifiers and sweeteners – such as those used in Dairylea cheese slices
Reconstituted Milk Components and Limited “Real” Cheese
Traditional cheese typically comprises milk, salt, and starter bacteria. However, Dairylea slices use four distinct milk-derived components along with milk, and notably, added cheese.
Mike Saltmarsh explains that milk powder enhances texture and extends shelf life, while added milk protein and milk fats contribute to creaminess.
He suggests component milk might sometimes be cheaper than whole milk, and component use might facilitate desired proportions distinct from natural milk composition.
Inulin (fiber) and starch improve texture by adding bulk.
Emulsifying salts ensure product smoothness by preventing milk protein clumping during drying, explains Mike Saltmarsh.
While some studies raise emulsifier and sweetener concerns, Nichola Ludlam-Raine notes such research often involves high doses in rodents. Sweetener safety limits are typically set 100 times lower than levels potentially causing concerns. She suggests Babybel or cheddar chunks as preferable options with fewer additives.
And here’s what’s in these other everyday foods…
Dr Oetker Ristorante Gluten Free Mozzarella Pizza
Dr Oetker Ristorante Gluten Free Mozzarella Pizza
Blend of mozzarella and edam cheese (25%), tomato puree, water, rice flour, potato starch, 8% cherry tomatoes, potato flakes, vegetable oils (rapeseed, extra virgin olive oil), pea protein, yeast, sugar, basil, salt, thickeners (hydroxypropyl methyl cellulose, xanthan gum), emulsifiers (lactic acid esters of mono- and diglycerides of fatty acids, acetic acid esters of mono- and diglycerides of fatty acids, mono- and diglycerides of fatty acids), spinach, parsley, modified starch, glucose syrup, garlic, milk proteins, spices, dextrose, oregano, lemon juice.
Linda McCartney’s Vegetarian Sausages
Linda McCartney’s Vegetarian Sausages
Rehydrated textured soya protein (52%), water, rapeseed oil, soya protein concentrate, seasoning (sulphites) (dextrose, flavourings, salt, onion powder, yeast extract, colour: red iron oxide), fortified wheat flour (wheat flour, calcium carbonate, iron, niacin, thiamin), bamboo fibre, stabiliser: methyl cellulose, tomato puree, salt, raising agent: ammonium carbonates.
Young’s Breaded Cod Fillets
Young’s Breaded Cod Fillets
Cod fillet (50%) (fish), wheat flour [wheat flour, calcium carbonate, iron, niacin (B3), thiamin (B1)], water, sunflower oil, rapeseed oil, wheat starch, palm oil, sea salt, mustard flour, yeast, raising agents: diphosphates, sodium bicarbonate, salt, yeast extract.
Nestle Multigrain Cheerios Cereal
Nestle Multigrain Cheerios Cereal
Wholegrain oat flour (31.9%), wholegrain wheat flour (29.6%), wholegrain barley flour (18.2%), sugar, wheat flour (contains calcium carbonate, vitamin B3, iron, vitamin B1), invert sugar syrup, calcium carbonate, contains sunflower oil and/or palm oil, molasses, salt, caramelised sugar syrup, colours: carotene, annatto norbixin; antioxidant: tocopherols, iron, vitamin C, B3, B5, B9, D, B6, B2.