Key takeaways
- Ultra-processed foods (UPFs) often contain added ingredients that contribute to weight gain and therefore cancer risk
- It’s probably not realistic to eliminate UPFs from your diet completely
- The best way to reduce UPFs is to cook from scratch, although this isn’t possible for everyone all of the time
- Swapping sauces, condiments and fizzy drinks for homemade versions can greatly reduce UPFs in your diet
Ultra-processed foods have had added ingredients that change their colour, texture or shelf life. They are usually cheap and convenient but often contain added fat, salt or sugar, which can contribute to weight gain and increase cancer risk. While it’s probably not realistic to cut all UPFs from our diet, reducing the amount we eat and drink by cooking from scratch as much as possible, reading food labels and making some simple swaps, can make all the difference. In this article, Perci dietitian Rachel White shares which popular foods are probably ultra-processed, how they might be increasing our cancer risk, and how to cut back.
What is ultra-processed food?
Processed foods are foods that have been altered in some way from their natural form. Freezing and canning are examples of processing. These kinds of processing are often necessary for our food system and there is no need to avoid them. For example, frozen peas are picked and frozen in their most nutritious state, and can contribute to a healthy diet.
Ultra-processed foods are foods that have had added ingredients that change the properties of the food, for example colourings (to change their colour), emulsifiers (to change their texture) and preservatives (to lengthen their shelf life). Ultra-processed foods are often cheaper and convenient to buy, prepare and store.
Some examples of UPFs include:
- Ready meals and packet foods
- Desserts
- Chocolate and confectionary
- Crisps and biscuits
- Some breakfast cereals
- Some sliced breads
- Some spreads and condiments
- Fizzy or sweetened drinks, and some cordials
What is the link between ultra-processed food and cancer?
Ultra-processed foods often contain saturated fats, salt and sugar, which contribute to weight gain and obesity. Weight gain, especially in later life, is linked to an increased risk of cancer as well as other chronic conditions.
Scientists are still studying whether the chemical additives in UPFs contribute to cancer. What we do know is that a healthy, balanced diet with fewer processed foods reduces cancer risk.
Five ways to cut back on ultra-processed foods
Not eating any ultra-processed foods is a goal we can’t all realistically achieve. Sometimes we do need to rely on UPFs, and this is fine, but we should look to minimise them in our diets where we can. Here are some ideas:
- Cook from scratch where possible
This is a great way to reduce UPFs but isn’t suitable for everyone. Batch cooking once or twice a week so you have leftovers can make it easier, and you can freeze food for a later date. - Read food labels
The more ingredients a packaged food has, the greater the likelihood it’s a UPF. Ingredients that you don’t know or can’t pronounce are also an indication of this. - Be mindful of snacks
Snack-type foods like chocolate, crisps and biscuits, can be UPFs. Think about which snacks you can find an alternative for. For example, you could replace biscuits with crackers, veg sticks and dips. - Switch out sauces and condiments
A surprising number of cooking sauces have added ingredients, but they are usually easy to make fresh and freeze. Ultra-processed condiments like ketchup and mayonnaise can be replaced with homemade salsas, sour cream and yoghurt-based dips. - Flavour your own drinks
Fizzy drinks are almost always UPFs and are also expensive. You can make your own refreshing drinks by flavouring still or sparkling water with citrus fruits, cucumber or berries.
We can also look to choose healthier processed foods where possible, for example breads, nut butters, cereals and other foods without added ingredients, although these can be expensive.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.