Britons have been urged to spring clean their diets by swapping ultra-processed foods (UPFs) for healthier alternatives. Dr Zoe Lees explained that eating too much of foods loaded with hidden additives and refined sugars may hinder weight loss or increase risk of health problems such as heart disease and type 2 diabetes.
The expert, from online pharmacy MedExpress, said many people are unaware that common products are “hidden” sources of UPFs. She said: “Ultra-processed foods are everywhere — from quick snacks to supposedly healthier options. They often contain additives, preservatives, and high levels of refined ingredients, which can lead to cravings, overeating, and difficulties in weight management. Learning to spot and replace them with whole food alternatives can make a huge difference in energy levels and overall health, contributing to sustainable weight loss and maintenance.”
Here are five hidden ultra-processed foods:
Plant-based milks
Plant-based milks have soared in popularity among both vegans and non-vegans and are often considered to be healthier than dairy alternatives. But Dr Lees said: “Many contain stabilisers, emulsifiers and added sugars.
“Instead, opt for unsweetened versions with minimal ingredients to help reduce added sugar intake and limit exposure to unnecessary additives.”
Packaged white bread
Sliced white bread sold in supermarkets can be high in salt and sugar, and contain highly refined flour and numerous additives.
“Wholegrain, dark rye or — the least processed option — homemade breads are generally less processed and can be great alternatives,” Dr Lees said.
Pasta sauces
Store-bought pasta sauces are a quick and convenient option but can contain added sugars, oils and preservatives to extend shelf life.
Making your own using fresh vegetables, olive oil and herbs is “a healthier alternative and can help to reduce sugar, salt and preservative content,” Dr Lees said.
Flavoured yogurts
Yoghurts are often considered good for gut health but their nutritional value can vary. Dr Lees explained: “Flavoured yogurts often contain high amounts of added sugar or use artificial sweeteners.
“For a simple and healthier alternative that is also high in protein, choose plain Greek yogurt and add your favourite fresh fruit.”
Deli meats
Sliced meats such as ham and salami can contain high levels of sodium nitrates, and other additives linked to adverse health risks, Dr Lees warned.
She added: “Swap for grilled chicken, turkey, or tuna, which are minimally processed and provide essential protein without the same levels of additives as deli meats.”
Other red flags to look for when food shopping include long ingredients lists with things you do not recognise, ingredients such as glucose-fructose syrup, refined flours, and seed oils, emulsifiers and artificial sweeteners.
Dr Lees added that swapping out UPFs does not have to mean giving up your favourite foods entirely. “Instead, being mindful of your choices and balancing your diet with more whole foods can lead to lasting health benefits and support weight loss goals,” she said.