{"id":18865,"date":"2024-12-29T09:26:03","date_gmt":"2024-12-29T09:26:03","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=18865"},"modified":"2026-03-16T11:48:25","modified_gmt":"2026-03-16T11:48:25","slug":"what-are-ultra-processed-foods","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods","title":{"rendered":"What Are Ultra-Processed Foods, and Should We Avoid Them?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Ultra-processed foods (UPF) seem to be everywhere, but what actually counts as ultra-processed? And do you really need to avoid it altogether?<\/p>\n<p><a href=\"https:\/\/www.gousto.co.uk\/blog\/nutrition-team\">Our Nutrition team<\/a> breaks down what UPF are, why they\u2019re in the spotlight, and what the science really says. Their goal? To cut through the confusion so you can make food choices that feel realistic, not restrictive.<\/p>\n<p>Plus, they\u2019ll share simple ways Gousto can help you enjoy more nutritious wholefoods as part of a delicious, balanced diet.[\/vc_column_text][vc_btn title=&#8221;GET YOUR FIRST BOX&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fbox-prices&#8221;][vc_column_text css=&#8221;&#8221;]<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 ez-toc-wrap-left counter-flat ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#What_Is_Ultra-Processed_Food\" >What Is Ultra-Processed Food?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#How_Are_UPFs_Classified\" >How Are UPFs Classified?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#Is_Ultra-Processed_Food_Really_That_Bad\" >Is Ultra-Processed Food Really That Bad?\u00a0<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#How_Does_Ultra-Processed_Food_Impact_Health\" >How Does Ultra-Processed Food Impact Health?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#Everyday_Ultra-Processed_Foods_You_Might_Be_Eating\" >Everyday Ultra-Processed Foods You Might Be Eating\u00a0<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#Common_everyday_UPF\" >Common everyday UPF<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#Do_You_Need_To_Avoid_UPF_Completely\" >Do You Need To Avoid UPF Completely?\u00a0<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#How_Can_Gousto_Help_You_Eat_More_Wholefoods\" >How Can Gousto Help You Eat More Wholefoods?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\/#Try_Your_First_Box_Today_and_Enjoy_Healthier_Meals_for_Every_Household\" >Try Your First Box Today and Enjoy Healthier Meals for Every Household<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_Ultra-Processed_Food\"><\/span><b>What Is Ultra-Processed Food?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10260459\/\" target=\"_blank\" rel=\"noopener\">Ultra-Processed Food (UPF)<\/a> is food and drink that has been heavily processed and formulated using ingredients you wouldn\u2019t typically find or recognise in a home kitchen. These often include sweeteners, emulsifiers, colours and flavourings to improve taste, texture or appearance.<\/p>\n<p>It\u2019s important to note that <b>processing itself isn\u2019t bad<\/b>. Most foods undergo some level of processing. For example, canned chickpeas are processed because they\u2019re cooked and preserved, but they\u2019re also a nutritious and convenient option.<\/p>\n<p><b><i>Ultra<\/i><\/b><b>&#8211;<\/b><b><i>processed<\/i><\/b> <b><i>foods<\/i><\/b><b> go one step further.<\/b> They\u2019re made using industrial techniques and often contain higher levels of saturated fat, salt and sugar. They also tend to provide less fibre and fewer naturally occurring nutrients.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-14598 size-full\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056.jpg\" alt=\"\" width=\"800\" height=\"800\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056.jpg 800w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-300x300.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-1024x1024.jpg 1024w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-150x150.jpg 150w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-768x768.jpg 768w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-200x200.jpg 200w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-180x180.jpg 180w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2020\/08\/2550_Pizza-Margherita-With-Chilli-Oil-2056-100x100.jpg 100w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/>[\/vc_column_text][vc_row_inner][vc_column_inner][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Are_UPFs_Classified\"><\/span><b>How Are UPFs Classified?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>The <a href=\"https:\/\/openknowledge.fao.org\/server\/api\/core\/bitstreams\/5277b379-0acb-4d97-a6a3-602774104629\/content\" target=\"_blank\" rel=\"noopener\"><b>NOVA food classification system<\/b><\/a> is the most commonly used way to define <b>UPF<\/b>. Developed by Brazilian nutrition and public health researcher <b>Professor Carlos Monteiro<\/b>, NOVA groups foods by <b>the extent of processing they\u2019ve gone through<\/b>, rather than just what their nutritional value is.<\/p>\n<p>Under the NOVA system, everything we eat falls into one of these four groups:[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<table border=\"1\">\n<tbody>\n<tr>\n<td><strong>Nova Group<\/strong><\/td>\n<td><strong>Classification<\/strong><\/td>\n<td><strong>Description<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\u00a01<\/td>\n<td>Unprocessed or minimally processed foods<\/td>\n<td>These are foods that look pretty much like they did when they were grown, raised or caught, with only simple steps like washing, chopping or freezing (e.g., fruit, veg, meat, fish, eggs, milk, grains, pulses, legumes, nuts and seeds)<\/td>\n<\/tr>\n<tr>\n<td>\u00a02<\/td>\n<td>Processed culinary ingredients<\/td>\n<td>Ingredients taken from nature, mainly used to cook with, and not often eaten on their own. (e.g., oils, butter, sugar, salt, honey, vinegar)<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>Processed foods<\/td>\n<td>Foods made by adding Group 1 and 2 ingredients using methods like baking, fermenting or canning \u2013 they\u2019re not automatically unhealthy just because they\u2019re processed. (e.g., cheese, freshly made bread, canned beans or veg, sauces, canned fish)<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>Ultra-processed foods (UPF)<\/td>\n<td>Foods made mostly from extracted ingredients and cosmetic additives, designed to be convenient, long-lasting and highly palatable. <em>(e.g., crisps, biscuits, sweets, cakes, fast food, fizzy drinks, processed meat products, pre-prepared pizza, ready meals, sugary cereals)<\/em><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]So\u2026 is NOVA foolproof?<\/p>\n<p>Nutrition experts don\u2019t always agree on how foods should be classified, and <b>currently, UPF classification systems aren\u2019t formally regulated<\/b>. This means some foods are labelled ultra-processed despite being nutritionally neutral or even beneficial (e.g. fortified products or foods designed for specific dietary needs).<\/p>\n<p>While the NOVA classification can be a helpful starting point, it doesn\u2019t fully reflect a food&#8217;s nutritional quality or how it fits into an overall diet. Looking at balance, portion size, and overall eating patterns is also important.[\/vc_column_text][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Is_Ultra-Processed_Food_Really_That_Bad\"><\/span><b>Is Ultra-Processed Food Really That Bad?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>While NOVA puts ultra-processed food into the spotlight, the system itself has been critiqued for being too broad and difficult to understand, and the public agrees. 60% of people in Gousto\u2019s 2024 survey admitted they\u2019re confused by the term \u201cultra-processed food\u201d. While some of this confusion stems from the sheer amount of new information in the media spotlight, it also comes from the classification system itself.<\/p>\n<p>For example, current NOVA criteria would classify some shop-bought wholemeal bread, wholegrain cereals, fruit yoghurts, and baked beans as UPF even though they potentially contribute to an affordable, healthy diet. Similarly, gluten-free products or fortified plant-based milk alternatives would classify as UPF despite their potential medical or nutritional benefits. The <a href=\"https:\/\/www.cambridge.org\/core\/journals\/public-health-nutrition\/article\/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing\/2A9776922A28F8F757BDA32C3266AC2A\" target=\"_blank\" rel=\"noopener\">British Nutrition Foundation<\/a> has also noted that some UPFs can be combined with fresh or canned ingredients to prepare low-cost nutritious meals. With an area as grey as this, it\u2019s easy to see why the British public is confused by ultra-processed food.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Does_Ultra-Processed_Food_Impact_Health\"><\/span><b>How Does Ultra-Processed Food Impact Health?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Research by Gousto in 2024 shows the British public is concerned about the potential health implications of UPFs. 88% of people aware of ultra-processed food are concerned about having too many UPFs, with nutrition and increased weight gain at the top of their list of worries.<\/p>\n<p>But is there cause for concern? An umbrella review of existing scientific studies by the <a href=\"https:\/\/www.bmj.com\/content\/384\/bmj-2023-077310\" target=\"_blank\" rel=\"noopener\">British Medical Journal (BMJ)<\/a> found that UPFs cause over 32 adverse health outcomes, including obesity, gastrointestinal disorders, asthma, anxiety and a variety of different cancers.<\/p>\n<p>It\u2019s important to understand that the studies explored by the BMJ were just observational, which means it\u2019s still unclear which ingredients, processes or qualities are harmful to health. For example, are UPFs dangerous because they\u2019re often high in fat and sugar, and low in fibre and essential vitamins? Or are there specific additives that cause long-term damage? We still don\u2019t know for sure.<\/p>\n<p>\u201cUltra-processed foods aren\u2019t inherently harmful, but when they dominate our diets and replace fresh, nutrient-rich foods, they can increase the risk of long-term health issues,\u201d says Doctor Hilary Jones. \u201cCardiologists, diabetologists, endocrinologists and nutritionists all agree that we need to reduce our intake of ultra-processed foods significantly to improve health.\u201d This means dialling back our reliance on ready meals and convenience food while increasing the quantity of fresh fruit, vegetables and high-fibre wholegrains we eat.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Everyday_Ultra-Processed_Foods_You_Might_Be_Eating\"><\/span><b>Everyday Ultra-Processed Foods You Might Be Eating\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>UPF aren\u2019t always obvious at first glance, and over time, it can be easy to miss how they\u2019ve crept into your day-to-day diet.<\/p>\n<h3><b><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-20719 size-full\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647.jpg\" alt=\"Flavoured doughnuts\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647.jpg 2560w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647-300x200.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647-1024x683.jpg 1024w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647-768x512.jpg 768w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647-1536x1024.jpg 1536w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/annie-spratt-EACvtuV2k2E-unsplash-1-scaled-e1773228643647-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/b><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Common_everyday_UPF\"><\/span><b>Common everyday UPF<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Pre-prepared sauces and packet mixes<\/li>\n<li>Ready-made sandwiches<\/li>\n<li>\u2018Lighter\u2019 or low-fat products<\/li>\n<li>Sugary breakfast cereals or cereal bars<\/li>\n<li>Condiments and dressings<\/li>\n<li>Packaged snacks (crisps, chocolate, sweets, cakes)<\/li>\n<li>Fizzy drinks or energy drinks<\/li>\n<\/ul>\n<p>Being aware of these UPF can help you make <strong>informed<\/strong> <strong>choices<\/strong> about your diet.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Do_You_Need_To_Avoid_UPF_Completely\"><\/span><b>Do You Need To Avoid UPF Completely?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Not all UPFs are automatically \u201cbad\u201d, and avoiding them entirely isn\u2019t realistic for most people. However, research suggests that <strong>diets very high in UPF are linked to poorer health,<\/strong> which makes it important to be aware of how to spot them and how regularly they might appear in your diet.<\/p>\n<p>So what does this look like day to day? Rather than aiming for perfection, <strong>a more helpful approach is <\/strong><b>awareness and balance<\/b>. Focus on filling your plate with nourishing, minimally processed food.<\/p>\n<p><a href=\"https:\/\/www.gousto.co.uk\/cookbook\/recipes\/charred-corn-feta-spicy-king-prawn-wholewheat-tortiglioni\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-20696 size-full\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085.jpg\" alt=\"Charred Corn, Feta &amp; Spicy King Prawn Wholewheat Tortiglioni\" width=\"2048\" height=\"2048\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085.jpg 2048w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-300x300.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-1024x1024.jpg 1024w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-150x150.jpg 150w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-768x768.jpg 768w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-1536x1536.jpg 1536w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-200x200.jpg 200w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-180x180.jpg 180w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-100x100.jpg 100w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/R-4586-2_Charred-Corn-Feta-Spicy-Prawn-Conchiglie_0549-1655122089746-1756299908085-120x120.jpg 120w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/a><\/p>\n<p>The good news? <b>Small<\/b> <b>change<\/b><strong>s can make a big<\/strong> <b>difference<\/b>. Here are some practical tips from our nutrition team to help you reduce your UPF intake without overhauling your diet:<\/p>\n<p>&#8211; Cook from scratch where possible, using simple ingredients<\/p>\n<p>&#8211; Choose wholefood snacks like fruit, veg, nuts and seeds<\/p>\n<p>&#8211; Be cautious of products with unusually long ingredient lists or ingredients you don\u2019t recognise<\/p>\n<p>&#8211; Limit fast food and takeaway meals<\/p>\n<p>&#8211; Pack your lunch instead of buying it on the go<\/p>\n<p>&#8211; Choose plain or unsweetened versions of food like yoghurt, porridge and cereals, then add your own fruit or nuts<\/p>\n<p>&#8211; Batch cook or <a href=\"https:\/\/www.gousto.co.uk\/food-box\/gousto-menu-and-plans\">plan meals<\/a> to avoid relying on fast food when you\u2019re short on time<\/p>\n<p>&#8211; Watch out for ingredients such as trans fats and foods high in added sugar and salt <em>(<\/em><i>Trans fats may appear on labels as \u201chydrogenated fat\u201d or \u201cpartially hydrogenated vegetable oil\u201d)<\/i>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Can_Gousto_Help_You_Eat_More_Wholefoods\"><\/span><b>How Can Gousto Help You Eat More Wholefoods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gousto offers \u201ca practical solution, making it easier to prioritise nutrition without sacrificing convenience,\u201d says Doctor Hillary.<\/p>\n<p><strong>Gousto delivers precise, pre-measured ingredients for over 175 recipes every week<\/strong> directly to doorsteps across the country. Catering to households of all shapes and sizes, customers can choose boxes for <a href=\"https:\/\/www.gousto.co.uk\/blog\/1-5-recipe-boxes\">1 to 5 people<\/a> and pack them with delicious recipes, ready in as little as <a href=\"https:\/\/www.gousto.co.uk\/cookbook\/10-minute-meals\">10 minutes.<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-19236 size-full\" src=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2025\/05\/gousto-box-in-kitchen.jpg\" alt=\"A Gousto recipe box filled with fresh ingredients, including vegetables, herbs, spices and pantry staples, with meal cards\" width=\"1200\" height=\"800\" srcset=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2025\/05\/gousto-box-in-kitchen.jpg 1200w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2025\/05\/gousto-box-in-kitchen-300x200.jpg 300w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2025\/05\/gousto-box-in-kitchen-1024x683.jpg 1024w, https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2025\/05\/gousto-box-in-kitchen-768x512.jpg 768w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\" \/><\/p>\n<p>While Gousto has always focused on the importance of a balanced diet with fresh ingredients, the brand has stepped up even further to offer more options to help customers reach their health goals. In 2024, Gousto launched the <a href=\"https:\/\/www.gousto.co.uk\/menu?collection=health-hub\"><strong>Health Hub<\/strong><\/a>, its one-stop shop for the most popular health ranges: <strong>Veg Boost<\/strong> for recipes packed with at least 3 of your 5-a-day,<strong> Protein Hit<\/strong> for recipes packed with over 30g of protein per portion, <b>Calorie Controlled <\/b>for meals of 600 calories and under, and <strong><a href=\"https:\/\/www.gousto.co.uk\/menu?collection=nutrient-rich\">Nutrient Rich <\/a><\/strong>for <span class=\"wysiwyg-font-size-large\">smaller portion meals that are always a source of protein or fibre.<\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Try_Your_First_Box_Today_and_Enjoy_Healthier_Meals_for_Every_Household\"><\/span><b>Try Your First Box Today and Enjoy Healthier Meals for Every Household<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cooking from scratch using wholefoods doesn\u2019t mean you need to spend hours in the kitchen. With recipes starting from <a href=\"https:\/\/www.gousto.co.uk\/box-prices\">\u00a33.20 per portion<\/a>*, Gousto is here to help!<\/p>\n<p>Choose from our <a href=\"https:\/\/www.gousto.co.uk\/menu\">menu<\/a> of up to over 175 recipes every week and add more nutrients to your diet. The best part? Your box comes with just the right amount of food, pre-portioned, and easy-to-follow cards so you can focus on cooking rather than prepping.<\/p>\n<p><em>*Not including delivery or any new customer introductory discount.<\/em>[\/vc_column_text][vc_btn title=&#8221;SIGN-UP FOR YOUR FIRST BOX TODAY&#8221; style=&#8221;custom&#8221; custom_background=&#8221;#8193DC&#8221; custom_text=&#8221;#FFFFFF&#8221; align=&#8221;center&#8221; css=&#8221;&#8221; link=&#8221;url:https%3A%2F%2Fwww.gousto.co.uk%2Fsignup%2Fbox-size%3Fpromo_code%3DDTI-B-504020%26utm_campaign%3DSEO-Blog&#8221;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Ultra-processed foods (UPF) seem to be everywhere, but what actually counts as ultra-processed? And do you really need to avoid it altogether? Our Nutrition team breaks down what UPF are, why they\u2019re in the spotlight, and what the science really says. Their goal? To cut through the confusion so you can make food choices &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;What Are Ultra-Processed Foods, and Should We Avoid Them?&#8221;<\/span><\/a><\/p>\n","protected":false},"author":96,"featured_media":18714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[1044,1066,643],"tags":[654,1087,1098],"class_list":["post-18865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition-hub","category-sustainability","tag-health","tag-ultra-processed-food","tag-upfs"],"acf":[],"featured_image_src":"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/11\/Screenshot-2024-11-05-at-15.14.22.png","author_info":{"display_name":"Hannah Lloyd","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/hannah-lloydgousto-co-uk"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>What Are Ultra-Processed Foods, and Should We Avoid Them? | Gousto Blog<\/title>\n<meta name=\"description\" content=\"Our Nutrition team breaks down what UPF are, why they\u2019re making headlines, and how to enjoy more nutritious wholefoods with Gousto.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Are Ultra-Processed Foods, and Should We Avoid Them?\" \/>\n<meta property=\"og:description\" content=\"Our Nutrition team breaks down what UPF are, why they\u2019re making headlines, and how to enjoy more nutritious wholefoods with Gousto.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gousto.co.uk\/blog\/what-are-ultra-processed-foods\" \/>\n<meta property=\"og:site_name\" content=\"Gousto Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/goustocooking\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-29T09:26:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-16T11:48:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/11\/Screenshot-2024-11-05-at-15.14.22.png\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"700\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Hannah Lloyd\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Hannah Lloyd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods\"},\"author\":{\"name\":\"Hannah Lloyd\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/#\\\/schema\\\/person\\\/70310c0973b46fb6ced60dd45645e9ec\"},\"headline\":\"What Are Ultra-Processed Foods, and Should We Avoid Them?\",\"datePublished\":\"2024-12-29T09:26:03+00:00\",\"dateModified\":\"2026-03-16T11:48:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods\"},\"wordCount\":1702,\"image\":{\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/gousto.gurucloud.co.uk\\\/wp-content\\\/uploads\\\/2024\\\/11\\\/Screenshot-2024-11-05-at-15.14.22.png\",\"keywords\":[\"health\",\"ultra-processed food\",\"UPFs\"],\"articleSection\":[\"Healthy Eating\",\"Nutrition Hub\",\"Sustainability\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods\",\"url\":\"https:\\\/\\\/www.gousto.co.uk\\\/blog\\\/what-are-ultra-processed-foods\",\"name\":\"What Are Ultra-Processed Foods, and Should We Avoid Them? 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