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From Seed to Bump and Beyond

    Preconception, Pregnancy and Postnatal Nutrition

The Hidden Dangers of Ultra-Processed Foods: Unveiling Their Impact on Health

Updated: Mar 1

The Times newspaper just published an article this week about a recent review that found ultra- processed food was linked to 32 harmful effects to health. Whilst this is absolutely not a surprise to anyone working as a nutritionist it is great that the media are now starting to report on this subject and helping to make the message more widely available.

With the help of celebrity doctors and experts such as Chris Van Tulleken and Dr Rangan Chatterjee the effect of consuming increasingly high levels of ultra-processed foods in our diet is being bought into the public eye.

In today's fast-paced world, convenience often trumps nutritional value when it comes to food choices. Ultra-processed foods have become ubiquitous in modern diets, offering quick solutions for busy lifestyles. However, what many fail to realise is the profound impact these foods can have on our health. As a nutritionist, it's crucial to shed light on the hidden dangers of ultra-processed foods and their contribution to various health problems, including diabetes, cancer, depression, irritable bowel syndrome (IBS), and skin inflammation.

Understanding Ultra-Processed Foods:

Ultra-processed foods are industrially produced products that often contain additives, preservatives, flavourings, and other artificial substances. These foods undergo extensive processing, stripping them of their natural nutrients and fibre while loading them with unhealthy fats, sugars, and sodium. Common examples include sugary beverages, packaged snacks, fast food items, and ready-to-eat meals. It also includes common food items like white bread, breakfast cereals and sausages.

The Link to Diabetes:

One of the most concerning aspects of ultra-processed foods is their association with diabetes. These products are typically high in refined carbohydrates and added sugars, leading to rapid spikes in blood sugar levels. Over time, this can contribute to insulin resistance, a hallmark of type 2 diabetes. Studies have consistently shown a positive correlation between the consumption of ultra-processed foods and the risk of developing diabetes, emphasizing the importance of limiting their intake.

Cancer Risk and Ultra-Processed Foods:

Emerging research suggests a potential link between ultra-processed foods and cancer. Many of these products contain additives and preservatives that may have carcinogenic properties. Additionally, the high levels of unhealthy fats and low nutritional content in these foods can promote inflammation and oxidative stress, both of which are implicated in cancer development. By prioritizing whole, minimally processed foods, individuals can reduce their risk of cancer and promote overall health.

Impact on Mental Health:

The connection between diet and mental health is a topic of growing interest among researchers. Ultra-processed foods, with their high sugar and fat content, have been linked to an increased risk of depression and other mood disorders. These foods can disrupt neurotransmitter function and contribute to inflammation in the brain, negatively affecting mood and cognitive function. Incorporating nutrient-dense foods, such as fruits, vegetables, and whole grains, can support mental well-being and emotional stability.

Irritable Bowel Syndrome (IBS) and Digestive Health:

For individuals with irritable bowel syndrome (IBS) and other digestive issues, ultra-processed foods can exacerbate symptoms and trigger flare-ups. These products often contain artificial additives and high levels of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can irritate the gut and lead to bloating, gas, and abdominal discomfort. Adopting a diet rich in fibre, probiotics, and anti-inflammatory foods can help alleviate symptoms and promote digestive health.

Skin Inflammation and Ultra-Processed Foods:

The impact of diet on skin health is undeniable, with certain foods contributing to inflammation and exacerbating skin conditions such as acne, eczema, and psoriasis. Ultra-processed foods, particularly those high in refined sugars and unhealthy fats, can promote inflammation throughout the body, including the skin. By choosing whole, nutrient-rich foods and minimizing the consumption of ultra-processed products, individuals can support clear, radiant skin from the inside out.

Why are UPF's cheaper and easier to buy?

The accessibility and affordability of ultra-processed foods compared to fresh, organic produce is a significant concern when addressing public health. In many cases, ultra-processed foods are heavily marketed, prominently displayed, and competitively priced in supermarkets, making them a convenient choice for individuals and families on a budget. On the other hand, fresh, organic produce often comes with a higher price tag and may be less accessible, particularly in areas with limited access to grocery stores or farmers' markets.

Government policies play a crucial role in shaping the food environment and influencing consumer choices.

Unfortunately, many policies have historically favoured the production and consumption of ultra-processed foods over fresh, healthy options. Subsidies for commodity crops like corn and soy, which are often used in the production of processed foods, contribute to their lower cost and widespread availability. In contrast, support for organic farming and sustainable agriculture practices is often limited, making it harder for farmers to produce and distribute fresh produce at competitive prices.

These policy decisions have significant implications for public health, as they contribute to the prevalence of diet-related diseases such as obesity, diabetes, and cardiovascular disease. The strain on healthcare systems, including the NHS, is undeniable, with the burden of treating and managing these chronic conditions continuing to grow.

Addressing this issue requires a multi-faceted approach that encompasses policy changes, education, and community initiatives. Governments must prioritise public health in their policy decisions by implementing measures to promote the production and consumption of fresh, nutritious foods. This may include increasing subsidies for organic farming, implementing taxes or restrictions on ultra-processed foods, and investing in programs that improve access to healthy food options in underserved communities.

Furthermore, education plays a critical role in empowering individuals to make healthier choices and understand the impact of their dietary habits on their health and well-being. By providing nutrition education in schools, workplaces, and healthcare settings, we can empower individuals to make informed decisions about their diets and prioritize whole, minimally processed foods.

Community-based initiatives, such as community gardens, farmers' markets, and food co-ops, can also play a vital role in improving access to fresh, healthy foods and promoting a culture of health and wellness within communities.

Ultimately, addressing the disparities in access to healthy food requires collaboration and commitment from government agencies, healthcare providers, community organizations, and individuals alike. By working together to create a food environment that supports health and well-being for all, we can reduce the burden of diet-related diseases on individuals, communities, and healthcare systems like the NHS.


As a nutritionist, it's essential to spread the word about the detrimental effects of ultra-processed foods on health and well-being. By making informed food choices and prioritising whole, minimally processed options, individuals can reduce their risk of developing chronic diseases, support mental and digestive health, and promote radiant skin. Let's shift the focus from convenience to nourishment and empower individuals to take control of their health one bite at a time.

See my post about which ultra processed foods to swap out for ideas on how to reduce your UPF consumption!

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