A nutritionist has defended ultra-processed foods saying they are not ‘inherently harmful’ after a new Joe Wicks documentary lifted the lid on how ‘healthy’ foods can be packed with the factory-made ingredients. Research from recipe box Gousto found seven in ten people in the UK are worried about how UPFs could affect their long-term health.
But more than half admit they don’t actually know when they’re buying them – and 60% say the term leaves them ‘baffled’. A third say they want to cut back but don’t know where to start.
Nutritionist Sarah Fancourt said: “Ultra-processed foods aren’t inherently harmful, and they’re not all created equal. But if they become the foundation of our diets, there’s less room for the fresh, nutrient-rich foods that help us stay healthy long term.
“The key is balance. A diet built around whole ingredients is the best way to support health, energy and wellbeing.”
Sarah suggests making small, achievable swaps that still fit around busy lives:
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Start the day strong: Go for porridge oats with banana and a sprinkle of seeds, or wholegrain toast with nut butter, instead of sugary cereals or fried breakfasts.
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Snack smart: Swap biscuits or crisps for chopped veg sticks with hummus, a piece of fruit, or a handful of unsalted nuts.
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Reconsider your drink: Instead of fizzy drinks, try sparkling water with lemon or unsweetened kombucha
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Reframe convenience: Opt for a speedy home-cooked recipe from your Gousto box instead of a takeaway – you’ll still get dinner on the table fast, but with fresh, nutritious ingredients.
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Upgrade your sauce: Make your own pasta sauce with passata, garlic and herbs – that way you can control what goes in, without the extra additives and sugar you often find in jars.
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Upgrade your sides: Replace frozen chips (often coated in maltodextrin and flavourings) with homemade wedges or a baked potato.
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Rethink dessert: Try natural yoghurt with fruit or a drizzle of honey instead of ice cream.
Sarah said: “Cooking from scratch is one of the most effective ways to cut down on UPFs,” adds Sarah. “It doesn’t have to be time-consuming or expensive.”
