Spotting Ultra-Processed Foods: Uncovering the Hidden Culprits in Your Cupboard

Redefining Healthy Eating

The growing body of research is shifting the focus of healthy eating from calories and nutrients to the extent of food processing. Avoiding UPFs has become a crucial part of maintaining a healthy diet.

“Our bodies are designed to eat natural foods, not ultra-processed formulations made by large industries,” says Dr. Yanaina Chavez-Ugalde, an expert in UPFs at the University of Cambridge. “The problem is much bigger than we previously thought.”

Identifying UPFs

Spotting UPFs can be challenging. Scrutinizing food labels is essential, as there are several red flags to look for.

Long Ingredients Lists

According to the Nova classification system developed by researchers at the University of São Paulo, UPFs typically contain five or more ingredients. Rob Hobson, a registered nutritionist and author of “Unprocess Your Life,” notes that not all products with long ingredients lists are ultra-processed. The type of ingredients matters too.

Dr. Chavez-Ugalde suggests that a long, incomprehensible list of ingredients is a red flag. If your grandparents wouldn’t recognize the ingredients, it’s likely ultra-processed.

Additives and Emulsifiers

UPFs often contain substances like thickeners, stabilizers, emulsifiers, and other additives to enhance appearance, texture, and shelf life. Emulsifiers, for instance, make products creamier and prevent ingredient separation but can harm health by disrupting the gut microbiome and digestive tract lining. Common emulsifiers include lecithin (E322), carrageenan (E407), and polysorbate 80 (E433).

Look out for terms like flavours, flavour enhancers, colours, sweeteners, thickeners, and various agents (e.g., anti-foaming, bulking, carbonating).

“These additives are often used because they’re cheap,” says Hobson. “White bread, for example, can contain up to 30 such ingredients to maintain its softness and structure.”

Sugars and Sweeteners

Check labels for sugars ending in ‘ose’ (e.g., fructose, glucose). Artificial sweeteners, found in many UPFs, mimic the taste of sugar with fewer calories but can have negative health effects. Common sweeteners include aspartame (E951) and sucralose (E955).

“Artificial sweeteners can leave a bitter aftertaste, so multiple types are used to achieve the desired flavour,” explains Hobson. They can also mask the taste of other additives.

Health Claims

Packaging that promotes added vitamins, minerals, protein, or fiber is often a sign of UPFs. These additions are usually for marketing purposes or to replace nutrients lost during processing. Protein, for example, is frequently added to various foods to create a “health halo.”

Unprocessed foods like broccoli or tinned tomatoes don’t need to make health claims—they are inherently healthy.

Instant and Flavoured Foods

Foods labelled as “instant” are often ultra-processed. These products are typically mechanically altered for quick preparation and may contain artificial flavourings. Choose unflavoured and unsweetened versions and add your own natural ingredients.

Low-Fat or Lite Products

Products labelled as “low-fat,” “sugar-free,” or “lite” usually contain artificial sweeteners or other additives to maintain flavour and texture, making them UPFs.

Fancy Packaging

If a product comes in elaborate packaging with numerous health or environmental claims, it’s likely a UPF. Foods packaged with nitrogen to preserve freshness, like potato crisps and pastries, are also signs of ultra-processing.

Home Cooking Test

If an ingredient list includes items not found in a standard kitchen, the product is probably a UPF. These unfamiliar substances often appear early or midway through the list.

“If you couldn’t make it at home with common ingredients, it’s probably a UPF,” concludes Hobson.

Times are changing

The UAE has traditionally benefited from the healthy, natural diets of its Middle Eastern residents and the substantial expatriate communities from the Indian Subcontinent and the Philippines. These diets, grounded in fresh, minimally processed foods, have long supported the well-being of those who follow them. However, the increasing presence of Western-origin ultra-processed foods (UPFs) is a growing concern. As these unhealthy options become more widespread, it’s essential for everyone in the UAE to remain conscious of their food choices. By staying true to their rich culinary traditions and emphasizing natural, wholesome foods, residents can combat the rising tide of UPFs and maintain their health and vitality. Let’s prioritize the nutritional wisdom of our heritage to ensure a healthier future for all.