Ultra-processed foods (UPFs): cheap but at what cost?

During cancer treatment, I became more conscious of what I was putting into my body.

I came across Sophie Morris on Instagram. She went viral not too long ago for raising awareness of UPF’s and how to better understand food labels in supermarkets.

For those of you not aware of UPF’s:

In short (credit to @thebasicnutritionist)

Highly altered

Completely messed with

Not in their natural state anymore

Having undergone several processing steps

As a result of finding Sophie Morris and subsequently doing the basic nutritionist's course, I became more aware of food labels.

For example, I noticed:

Emulsifiers, which consumed in high amounts, can cause gut health issues.

Substances which are linked to inflammation and weight gain.

Low sugar but containing added sweeteners.

And much much more...

With this in mind, I asked myself, do I really know what's in my food?

To be clear, my aim is not perfection. I enjoy some foods knowing they aren’t the most nutritious. I consciously treat myself to chocolate, cake or a takeaway, simply because I enjoy them.

However, I was surprised to learn there are a lot of foods which fall into the UPF category which I didn't know about. I started closely reading the food labels on everyday items; the ones I put in my home cooked meals or find in my cupboard.

I reflected on my diet in relation to my general health; something that cancer has you doing. I had heard of the term ultra-processed foods, but I didn’t appreciate how easily they can become part of daily life without much thought.

I then reflected on my role as a clinician.

Supporting patients to improve their health through lifestyle changes is a core part of what I do. I often give advice that will sound familiar - focus on nutrient balance, portion sizes and home-cooked meals.

Seeing the ingredient list on some “healthy” foods made me realise there’s another layer to consider. Some foods can look good nutritionally at first glance…yet have ingredient lists that read more like something from a science lab.

Why do I care?

Research published by reputable health journals links higher UPF intake with worse health outcomes e.g. obesity, diabetes, heart disease and potentially some cancers. It is important to note that the research is still evolving and there are confounding factors at play, but the evidence demonstrates consistent association.

When I first explored this, I felt overwhelmed- and a little guilty. UPF’s are everywhere, how can I avoid them? But that’s not the point. UPF’s are deeply embedded in modern diets. Perhaps the most important first step is awareness.

Once I began noticing ultra-processed foods in supermarkets and in my own kitchen, it became easier to make conscious choices about when and how often I include them.

As I recover from cancer, nutrition feels especially important. What I put in my body is important for repair, immune function and energy.

There is no single “anti-cancer” diet but the overall pattern of food consumption is important for health. I have found that a focus on whole foods and choosing items with fewer added ingredients has made a real difference. I feel more confident in my food choices, I feel more energised and I feel better overall.

Knowledge is power. I still eat some ultra-processed food but I notice ingredients more and make deliberate swaps, which gives me confidence in my own choices.

So what did I actually do?

I made consistent, thoughtful choices.

I realised there are plenty of manageable swaps (I'll cover more of this on my Instagram).

I realised that small shifts create meaningful change.

True leverage comes from whole-food patterns and moderation.

Practical notes I found helpful:

• Ingredient awareness – I look at labels – if there’s a long list of unrecognisable chemicals, additives, preservatives – it’s usually a sign it’s ultra processed

• Context matters – overall diet, frequency of consumption and portion size are relevant

• Think about one or two swaps initially – I slowly introduced healthier choices, gradual changes are more sustainable for me

• Focus on whole foods as a baseline – when wholefoods form the baseline, I noticed UPF’s naturally took a backseat

• Simple and actionable guideline (although the reality is more nuanced) – if I don’t recognise most of the ingredients on the label – I try to reduce or avoid

KEY MESSAGE: check the label