The food linked to over 30 different health issues - including cancer and diabetes

We're always hearing about the importance of eating whole foods without additives that are not ultra-processed.

Ultra-processed foods (UPF) are those that have added chemicals, colourings and sweeteners used to improve the food appearance or taste and to help it last longer.

Most supermarket snacks and foods such as pasta sauces, stir fry sauces and ready made meals are classed as UPF because they contain a lot of fat, sugar and salt.

READ MORE: The popular dinner food doctor says you should avoid that's actually ultra-processed

READ MORE: 'I'm a doctor - these are the 6 easiest ultra-processed food swaps you can do'

In a 2024 study published in the British Medical Journal, findings show that ultra-processed food have been linked to over 30 different health issues. The study is based on information from 9.9 million people worldwide.

The BMJ describes UPF as food that has been packaged, such as baked goods, snacks, fizzy drinks, sugary cereals, and ready-to-eat or heat products.

These "undergo multiple industrial processes and often contain colours, emulsifiers, flavours, and other additives. These products also tend to be high in added sugar, fat, and/or salt, but are low in vitamins and fibre," explains the BMJ.

In fact, in the UK, over half the calories in people's diets come from ultra-processed foods.

Health conditions associated with ultra-processed foods

More than 30 health issues are linked to eating ultra-processed foods, however the main ones are:

• Cardiovascular disease related death

• Anxiety and common mental disorders,

• Type 2 diabetes

• Risk of death from any cause

• Risk of heart disease related death

• Obesity

• Sleep problems

• Increased risk of depression

• Asthma

• Gastrointestinal health

• Some cancers and cardiometabolic risk factors

• High blood fats and low levels of ‘good’ cholesterol remains limited

For more information, you can read about the study here. Researchers conclude: “These findings support urgent mechanistic research and public health actions that seek to target and minimise ultra-processed food consumption for improved population health.”

However, it should be noted that the study could not prove it was the processing of food that caused the illnesses, or because they are high in fat, sugar and salt.

Common ultra-processed foods

The most commonly eaten ultra-processed foods in the UK are:

• Factory-made bread

• Pre-packaged/ready meals

• Breakfast cereals

• Sausages and other reconstituted meat products

• Confectionery

• Biscuits

• Pastries, buns and cakes

• Factory-made chips and fries

• Soft drinks, fruit drinks and fruit juices

• Salty snacks including crisps

• Sauces, dressings and gravy

A scientist who specialises in ultra-processed foods says food swaps could make a huge difference to your health. Dr Chris Van Tulleken, author of Ultra Processed People, spoke to experts in a new documentary to highlight how bad UPF's are for the body.

He suggested swapping out a common dinner item to make sure you limit UPF and cut down on additives. Most of us usually buy pasta sauce from the stores to save time, it's quick and easy as it's ready made and can be ready in minutes.

But Dr Tulleken says instead of buying pasta sauce, you should buy passata with herbs. Speaking to BBC food he said: “It’s better than a pasta sauce and you could have it just as it is."