Dr. Federica Amati, researcher, explains how some ultra-processed food is OK to eat, but others “don’t serve any nutritional purpose”

It can be a daunting task when walking down a supermarket aisle trying to choose which foods are healthy options with so much choice these days. While companies may market their ultra-processed food products as having virtuous nutritional value, too often that is just a gimmick to increase sales.

However, that doesn’t mean that all ultra-processed foods should be put in the unhealthy bin says leading British nutritionist Dr. Federica Amati, as the definition for UPFs is ill-defined. “Some are not as bad as others in terms of health,” she told The Times recently, adding that the concerns raised over the narrative they are dangerous is her “biggest bugbear.”

Not all ultra-processed food is the same

The head nutritionist at ZOE, a health science company, and nutrition lead at Imperial College London’s School of Medicine explains that while she recommends we eat whole foods as much as possible, Amati says it’s impossible to avoid UPFs. “People hear UPFs as a term to be afraid of, but they’re not quite sure what they’re afraid of,” she says.

“Branding any product that’s undergone industrial processing as a ‘UPF’ is not always helpful. UPFs are an ill-defined category,” Amati explains. “There is a world of difference between eating a Weetabix for breakfast and glugging down a Monster Energy drink.”

The shredded wheat breakfast biscuits, for example, are low in sugar and salt with negligible saturated fat, but at the same time are an excellent source of fiber. Contrast that with something like the hyperpalatable Doritos which she says, “don’t serve any nutritional purpose.”

She also points to microwavable pouches of beans as a food that in some cases would be categorized as a ultra-processed food due to additives. However, the industrial processing that these have been subject to give them longer shelf lives and make them easier to cook, helping more people eat beans.

There are three things that people should really be watching out for. Foods that have been designed to be hyperpalatable, i.e. highly appealing to the point that they veto you body’s natural control mechanism to stop eating. Also foods that have been distorted through “food matrix disruption” to increase the energy intake rate.

Finally, those with food additives. But like UPFs, not all additives are the same. Some amplify health risks but others can be beneficial. However, be careful of lengthy lists of of safe additives that may produce a harmful “cocktail effect” when combined with each other.

By combining these three features, ZOE has produced its own four-level processed food risk scale (ZPF) which is available through the company’s paid app.

Get your game on! Whether you’re into NFL touchdowns, NBA buzzer-beaters, world-class soccer goals, or MLB home runs, our app has it all.

Dive into live coverage, expert insights, breaking news, exclusive videos, and more – plus, stay updated on the latest in current affairs and entertainment. Download now for all-access coverage, right at your fingertips – anytime, anywhere.