The expert said that not all ultra-processed foods are bad for us

When we think of the words ‘ultra-processed’, we think that these are foods we should avoid at all costs – or risk health issues like high blood pressure and the increased risk of hear attacks and cancer. However this isn’t the case at all, according to experts, and some food we class as not-so-healthy can be the opposite.

Taking to TikTok, consumer experts Which? have urged people to stay informed and understand that these ultra-processed foods (UPFs) can actually form part of a “healthy diet.” Expanding on what they mean by this, they state in their caption: “Ultra-processed foods get a lot of bad press but there are some that can be part of a healthy diet, especially if you don’t have time to cook from scratch.”

In the video, Shefalee Loth, Which? principal researcher and nutritionist, listed a variety of items that are classed as UPF, but are healthy. She explained: “Ultra-processed foods get a bad rap, but they’re not all bad.

“Baked beans are classed as UPF for example. But actually they’re high in fibre and low in sugar and fat.” Holding up a tin, she says that even just half counts towards one of your five a day.

She also notes that pasta sauce, fish fingers, supermarket bread, crisps and yogurt are all safe and can form part of a healthy diet. For example, Which? says: “Plain Greek and Greek-style yoghurts and natural yoghurts are good options but sometimes even these can fall into the UPF category as they may contain thickeners such as pectin.”

When it comes to dinner, we often opt for pasta. Which?’s expert explains: “A jar of tomato pasta sauce typically contains acidity regulator and thickener, putting it into the UPF category.

As well as being a quick, budget-friendly meal when combined with pasta, it’s also possible to supercharge it and make it a healthier choice. Adding some veg, mince, lentils or tinned tuna increases the fibre, protein and vitamin and mineral content for well-balanced meal.”

What are ultra-processed foods (UPFs)?

Ultra-processed foods (UPFs) are often characterised by the inclusion of ingredients not commonly found in a typical home kitchen such as certain preservatives, emulsifiers, or other additives. It’s also based on the use of industrial processing techniques that don’t have direct equivalents in home cooking, like hydrolysation, extrusion, or pre-frying treatments.

These foods are generally lower in health-promoting components like fruits, vegetables, fibre, and protein, while being higher in sugar, fat, and salt. They are also usually energy-dense and designed to be highly palatable, which can make them easy to overeat.

However, not all UPFs fit this profile, Which? warns. The category is broad, and even small additions of certain ingredients can shift an otherwise nutritious product like houmous or plain Greek yoghurt into the UPF classification.

Changes coming into force on October 1, 2025

No single food will make or break your diet. Which? warn people that whilst so-called ‘superfoods’ are often exaggerated, eating some ultra-processed foods is unlikely to significantly harm your health, and in some cases, they can even help fill nutritional gaps.

However, there are of course some UPFs we should try and not eat as much such as foods high in fat, sugar, and salt (HFSS). This includes too much of:

• crisps
• biscuits
• ice creams
• cakes
• chocolates
• sugary drinks

Which? state that this year, a long-anticipated regulation is set to take effect in the UK on October 1 which will ban the advertising of HFSS foods and drinks on TV and on-demand platforms before 9pm, as well as restricting online ads.