You probably think enjoying a bag of crisps or a takeaway is really no big deal, but is “moderation” enough?
Dr Chris van Tulleken has claimed that ultra-processed foods have overtaken tobacco as the leading cause of early death globally, and suggested they should be classified as industrially processed edible substances rather than food—and to be fair, he may have a point. A 2024 review in the British Medical Journal, covering 45 studies and 10 million participants, found that eating more ultra-processed foods is linked to higher mortality rates and increased risk of heart disease, type 2 diabetes, and mental health disorders.
That’s pretty serious stuff. And while that’s not to say you shouldn’t enjoy a little of what you fancy every now and again, here are the foods most worth reconsidering when doing your next shop.
Mass-produced bread, including wholemeal and brown varieties, tends to contain a long list of additives that have nothing to do with making bread. According to the National Library of Medicine, bread accounts for around 11 percent of the calories most people consume, which makes the quality of it worth paying attention to. Visiting a local bakery or choosing a loaf with the shortest possible ingredient list is a simple swap that makes a genuine difference to how much ultra-processed food you’re consuming without even noticing.
Energy drinks combine high levels of caffeine and sugar in a way that puts real pressure on the cardiovascular system. A Consumer Reports study found caffeine levels in popular energy drinks ranging from 6 to 242 milligrams per serving, and UC Davis Health has linked regular consumption to irregular heart rhythm, elevated heart rate, and raised blood pressure, all of which are risk factors for heart disease. The FDA considers 400 mg of caffeine per day safe for adults, but many people consuming energy drinks regularly are closer to that limit than they realise.
Added sugar is the main problem with most supermarket breakfast cereals, and the amounts involved are significant enough to matter. Research published in The Conversation found that sugary cereals increase hunger and trigger greater insulin release, which over time contributes to the development of heart disease and type 2 diabetes. Adults are recommended no more than 30g of sugar per day and children 24g—thresholds that some cereals approach in a single bowl. Lower-sugar options like porridge and bran flakes are genuinely better, provided you’re not adding sugar or sweetened toppings on top.
The World Health Organisation classifies processed meats including hot dogs, ham, and bacon as Group 1 carcinogens, meaning there is sufficient evidence to confirm they cause cancer. The NHS links regular consumption of processed and red meat to an increased risk of bowel cancer specifically. Hot dogs and similar processed sausages tend to be high in saturated fats, sodium, and chemical preservatives including nitrates and nitrites, which are also associated with an increased risk of heart disease and high blood pressure.
A plant-based diet built around whole foods is genuinely healthy, but vegan meat and cheese substitutes are a different matter. These products rely heavily on additives and emulsifiers to replicate the texture and taste of animal products, and the British Heart Foundation notes that they tend to be high in added fats, salt, sugar, and artificial ingredients. Vegan cheese alternatives are also typically low in protein and calcium, meaning they don’t provide the nutritional benefits of the dairy products they’re replacing. Going vegan doesn’t automatically mean eating well.
The meat content in chicken nuggets varies considerably by brand, but the product typically combines tendons, skin, bone, collagen, and fat alongside actual meat, resulting in something that is lower in protein and higher in fat, sugar, and salt than the name implies. They’re also typically cooked in hydrogenated oil, which is high in fat and preservatives. The occasional nugget isn’t going to cause lasting damage, but they’re a poor source of nutrition for anyone eating them regularly, particularly children.
Crisps and similar potato-based snacks typically contain dehydrated processed potato, refined vegetable oils, rice and wheat flour, emulsifiers, salt, and colouring rather than anything resembling a simple fried potato. Research from the National University of Singapore links a diet high in trans-fats to obesity, heart disease, and liver disease. A separate Harvard University study published in the BMJ found that regularly eating fried potato snacks including chips increases the risk of a type 2 diabetes diagnosis, with the high starch content and high glycaemic index of potatoes being significant contributing factors.
Margarine is often presented as the healthier alternative to butter given its lower saturated fat content, but it qualifies as an ultra-processed food because of the additional ingredients required to make vegetable oils solid and stable. Emulsifiers and artificial colours are among the additives commonly found on the label. Both butter and margarine are processed to some degree, so checking labels for fat and salt content is more useful than assuming one is automatically better than the other.
Action on Salt found that one in five ready meals contained high levels of both salt and saturated fat, and the organisation is direct about the consequences: excess salt consumption is directly linked to high blood pressure, heart disease, and stroke. Regular consumption of ready meals has also been associated with weight gain and elevated cholesterol levels, both of which increase the risk of coronary heart disease. The convenience is real, but so is the cost, and cooking in batches to freeze is a practical way to get some of that convenience back without relying on products that are working against you.
The British Heart Foundation is clear that the evidence doesn’t yet support cutting ultra-processed foods out completely, and the NHS points out that not all processed foods are equal. Reading labels helps, and swapping the worst offenders for fruit, vegetables, fish, and meals made from whole ingredients where possible makes a meaningful difference over time without requiring a complete overhaul of how you eat.
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