Should you avoid ultra-processed foods – and why?

Ultra-processed foods (UPFs) have become one of the hottest topics in nutrition. From newspaper headlines to lively social media debates, more and more of us are asking the same question: should we be avoiding ultra-processed foods altogether?

The short answer? Probably not.

It’s a little more complicated than that. Food processing exists on a spectrum, and not everything that comes in a packet is automatically bad for you. In fact, processing can make food safer, last longer and more convenient.

The more useful question is what’s actually in the food you’re eating – and how often you’re eating it.

What are ultra-processed foods?

The term ultra-processed food comes from the NOVA food classification system, which groups foods according to the nature, extent and purpose of the processing they undergo.

Ultra-processed foods are generally industrial formulations made using ingredients and additives that are not typically used in everyday home cooking. These can include things such as:

• Artificial flavourings
• Colourings
• Sweeteners
• Emulsifiers
• Preservatives
• Modified starches
• Flavour enhancers

Some familiar examples include sugary breakfast cereals, crisps, confectionery, fizzy drinks, packaged cakes and biscuits, and some ready meals.

But here’s the important bit: the presence of an additive doesn’t automatically make a food unhealthy, and processing itself isn’t something we need to fear.

Food has been processed in some form for thousands of years. Drying, fermenting, freezing, grinding and preserving are all ways of changing food to make it safer, tastier or more practical.

So this isn’t about guilt-tripping you into filling your trolley with kale and never looking back.

It’s about becoming a little more curious about what’s in your food.

Is all processed food bad?

Absolutely not.

This is probably the biggest misconception in the ultra-processed food debate.

Most of the food we eat has been processed in some way. Processing can help make food safer to eat, extend its shelf life, improve convenience and even make certain nutrients more available.

Some foods that can be part of a healthy, balanced diet have undergone processing, including:

• Olive oil
• Natural yoghurt
• Frozen vegetables
• Tinned beans
• Wholemeal bread
• Dried herbs

So rather than asking Has this food been processed?, a better question is: What has been done to it? That’s where things get interesting.

Why more people are concerned about processed foods?

There is now a substantial body of research looking at diets high in ultra-processed foods. Studies have found associations between higher consumption of UPFs and a number of health outcomes, including cardiovascular disease, type 2 diabetes and obesity.

However, it’s important not to oversimplify the science.

Research in this area is still evolving, and associations do not necessarily mean that ultra-processing itself is directly responsible for every health outcome. Diets high in UPFs can also tend to be higher in calories, sugar, salt and saturated fat, and lower in fibre and other nutrient-rich foods.

In other words, it’s not necessarily about pointing the finger at one particular ingredient.

It’s about the overall quality and balance of your diet.

The NHS takes a similarly balanced view: not all processed foods are unhealthy, but many ultra-processed foods can be high in calories, saturated fat, salt or sugar, and most people would benefit from eating less of these foods.

Choosing real food first

One of the easiest ways to make more informed choices is also one of the simplest: read the ingredients list.

A shorter ingredient list doesn’t automatically mean a product is healthier. But it can make it easier to understand what you’re actually eating.

When you pick up a snack that looks delicious, ask yourself:

• Can I recognise most of the ingredients?
• Would I use them in my own kitchen?
• Does each ingredient have a clear purpose?
• Is the recipe relatively simple?

At MORiSH, we believe great snacks start with great ingredients.

That’s why our Crispy Seaweed Thins are made with ingredients you can recognise, such as seaweed and carefully selected oils, depending on the flavour. We use:

• Organic seaweed
• Extra virgin olive oil
• Avocado oil
• Sesame oil
• Sea salt

That’s it. No need for a chemistry degree. No ingredient treasure hunt required. Just delicious, crispy seaweed made with a short list of recognisable ingredients.

Image: Why not choose crispy seaweed thins - a great alternative to conventional crisps

Healthy eating is about balance

Here’s something worth remembering: nobody eats perfectly all the time.

And nobody needs to. There’s room for a cupcake. There’s room for a bag of crisps. There’s room for chocolate on the sofa after a long day. Food is meant to be enjoyed.

The goal isn’t to eliminate every processed food from your diet. It’s to make better choices more often.

That’s the thinking behind MORiSH and our Snacks With Benefits philosophy: snacks should taste outrageously good, but they can also bring something extra to the table.

Choosing foods made with recognisable ingredients and keeping ultra-processed foods that are high in sugar, salt or saturated fat as an occasional choice can be a sensible part of a balanced diet.

And if you find a snack that ticks the boxes for great taste and good ingredients, well… that’s a pretty MORiSH combination.

If you’re excited about yummy snacks made with simple, recognisable ingredients, share them with us @morishsnacks.