YOU might have heard the term ‘ultra-processed foods’ floating about.
Unlike unprocessed foods which haven’t been altered from their natural state, such as fruit and veg, ultra-processed foods typically have a number of ingredients and additives you wouldn’t use in home cooking.
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It can be hard to know what fits into this category of grub, but you should be able to spot that something is ultra-processed if you are things you don’t recognise on the ingredient label.
This includes flavourings, preservatives, emulsifiers and thickeners.
These ready-to-eat foods, like chocolates, biscuits, sweets, crisps, fizzy drinks, ready meals and sausages, have recently gained a bad rep – and for good reason.
Many are packed with fat, sugar and salt, which can be pretty harmful to your health if they make up a large part of your diet.
More on ultra-processed food
Reports link ultra-processed foods to an increased risk of illness including obesity, heart attacks, strokes, cancer, type 2 diabetes and dementia.
Some snacks you might consider healthy are also heavily processed and contain additives, like supermarket bread and many breakfast cereals.
Health experts instead advise you stick to less processed foods, like whole grains, fruit and veg, fibre and lean protein.
But let’s face it, it’s a big ask to cook from scratch all the time.
Luckily, some ultra-processed foods are healthier than others and many can be eaten as part of a healthy diet, according to Which?
Here are eight ultra-processed foods that are actually good for you.
1. Baked beans
Though baked beans count as an ultra-processed food, they’re actually low in sugar and fat and a good source of protein and fibre, according to Which?.
Not only that, they’re cheap and super easy to whip up over a piece of toast or baked potato for an easy dinner.
According to consumer choice expert, half a tin of hearty baked beans counts as one of your five a day, contains as much protein as two small eggs and a fourth of your daily recommended fibre intake.
It recommended you go for a can of Heinz organic baked beans, as the regular ones contain modified cornflour, and spice and herb extracts.
2. Bread
If you’ve ever wondered how supermarket bread lasts so much longer than a home-made loaf, that’s because it contains emulsifiers and preservatives to improve the texture and volume, and extend shelf life.
These make sliced bread an ultra-processed food, but that doesn’t mean you need to swear it off.
Choosing wholemeal over a white loaf is still preferable, as it will contain more fibre.
According to Which?, two slices of supermarket wholemeal bread provide around 16 per cent of your daily fibre needs and are a good source of vitamin B1.
Choosing a wholemeal loaf with seeds is even better, as it will give you a healthy dose of unsaturated fats.
There are plenty of choices of those in every supermarket.
3. Fish fingers
While not quite as good as fresh fish, one serving of fish fingers counts as one of your two recommended portions of fish a week.
Fish fingers don’t contain omega 3 fatty acid, so aren’t an oily fish, but they are low in fat and a good source of protein.
Just try to choose a higher fish-to-breading ratio for a healthier choice.
4. Yoghurt
Though yoghurt is considered a healthy brekkie choice for its calcium and protein, many might be more akin to a sugary pudding so you need to be careful and which one you choose.
Plain, Greek and Greekstyle yoghurts mainly contain milk and live cultures, though some have thickeners.
Which? gave the example of The Collective plain Greek-style yoghurt that contains pectin, a fruit-based gelling agent which acts as a thickener.
Natural yoghurts with fruit toppings also fall into the ultra-processed food category, as the fruit concentrate or purée contains thickeners or starches.
If your yughurt isn’t plain or fruity – for example toffee crunch – it’s likely to have more additives, sugar or sweeteners.
5. Plant milks
Cow’s milk naturally contains calcium and is a good source of other vitamins, minerals and protein.
But many people opt for plant milks due to lactose intolerance or vegan diets.
Most plant-based milks, other than soya milk, are very low in protein and none naturally contain the same levels of vitamins and minerals as cow’s milk, Which? noted. They’re also classed as an ultra-processed food.
If you do go for plant milk, it advised you choose a fortified option to get vital nutrients such as iodine.
6. Tomato pasta sauce
One of the easiest and cheapest dinners you can make is pasta with a jar of tomato sauce.
Though sauces often fall into the ultra-processed category because they contain acidity regulators and thickeners, you can still enjoy them as part of a healthy diet.
Simple jazz a jar up with some veg, mince, lentils or tinned tuna to up the nutritional content and add some fibre, protein and vitamins.
7. Hummus
Your favourite dip is usually made by blending chickpeas, olive oil, tahini, garlic, lemon juice and salt, but shop bought versions will also have preservatives and acidity regulators in the mix to keep it safe to eat for longer.
While not as beneficial as whole chickpeas, it’s still a good source of protein, healthy unsaturated fat and fibre, and can be part of a healthy diet.
8. Cereals
Not all cereals are created equal when it comes to healthiness, Which? said, despite some unscrupulous marketing claims designed to make you think highly sugary options are above suspicion.
But plainer cereals can still grace your breakfast table.
Those such as All-Bran, Bran Flakes and Weetabix are all high in fibre, and a serving of each contains at least quarter of your daily recommended intake of several B vitamins.
All-Bran and Bran Flakes also contain a quarter of your recommended daily intake of vitamin D, as well as around a fifth of your daily iron recommended intake.
Muesli is also an ultra-processed food as it contains skimmed milk and milk whey powders.
Which? suggested you look for plainer options and add fruit or nuts at home for added taste.
What ingredients make a food ultra-processed?
Flavourings, preservatives, emulsifiers and thickeners make a food ultra-processed.
They’re either identified as an E-number or by name, Which? said.
An E-number shows that the additive has been approved for use in the EU and UK.
Preservatives extend the shelf life of food and keep it safer to eat by hindering the growth of harmful bacteria and mould.
Names of preservatives include antioxidants, citric acid, sorbic acid, nitrates, nitrites and sulphites.
Meanwhile, emulsifiers help to mix two substances that naturally separate, such as water and fat.
They’re used in mayonnaise, margarine, chocolate and even ice-cream.
They enhance appearance, taste, texture and shelf-life and include guar gum, Xanthan gum and phosphates.
Stabilisers and thickeners help to mix and thicken ingredients.
You might find these in low-fat yoghurt, where the fat has been removed so a thickener is used in its place.
Ice-creams, chocolate and plant milks also have them. These include pectin, lecithin, agar-agar and carrageenan.