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Dr Federica Amati, head nutritionist at Imperial College London and nutrition lead at Zoe, has released a detailed guide for navigating the increasingly crowded aisles of ultra-processed foods (UPFs), highlighting which products to choose and which to leave on the shelf, Times UK reports.
Ultra-processed foods—ranging from ready meals and cereal bars to energy drinks—have become a staple in many diets. Amati cautions, however, that the public often misunderstands the category. “People hear UPFs as a term to be afraid of, but they’re not quite sure what they’re afraid of,” she says. Her aim is to help shoppers make informed choices without panic.
The term “ultra-processed food” was coined in 2009 by Brazilian nutrition professor Carlos Monteiro. Awareness of their health risks has grown thanks to advocates like Chris van Tulleken, UCL professor of infection and global health, and Tim Spector, co-founder of health science company Zoe.
Three Key Risks
Amati identifies three main issues with UPFs:
- Hyperpalatability – Many foods are engineered with combinations of sugar, fat, and salt to make them “rewarding” to the brain, encouraging overeating and disrupting natural appetite regulation.
- Energy intake rate – Processing can alter a food’s structure, making it easier to consume calories rapidly. For example, whole peanuts take longer to eat than peanut butter. Rapid calorie intake has been linked to weight gain, higher blood pressure, and adverse cholesterol profiles.
- Additives – While some additives are safe, long lists of chemicals in foods can create a “cocktail effect,” potentially disrupting gut bacteria, increasing inflammation, and raising the risk of conditions like type 2 diabetes. Notable additives to watch include sucralose, glucose syrup, carrageenan, and certain artificial colorings.
Risk-Based Ratings
Zoe has developed a processing risk scale to classify UPFs based on their health impact. Products are rated as low, medium, or high risk:
- Low-risk foods include bars made mostly from whole nuts and dried fruits, such as Eat Natural Protein Peanuts, Almonds & Cocoa, and Weetabix. These items are minimally processed, low in additives, and do not override satiety signals.
- Medium-risk foods include hyperpalatable bars and cereals with additives or added sugars, such as Clif Crunchy Peanut Butter and Kellogg’s Coco Pops. While not as harmful as high-risk items, frequent consumption may still affect gut health and blood sugar.
- High-risk foods include heavily processed snacks, ready meals, and drinks that combine sugars, fats, and additives engineered for maximum palatability. Examples include Monster Energy, Lucozade, Chicago Town Deep Dish Pepperoni Pizza, and Pringles. These products can encourage overconsumption, disrupt gut microbiomes, and contribute to long-term health risks.
Practical Advice for Shoppers
Amati emphasizes that not all industrially processed foods are harmful. “There’s a world of difference between eating a Weetabix for breakfast and glugging down a Monster Energy drink,” she says. She encourages prioritizing whole foods and being selective with UPFs, focusing on products with fewer additives, more fiber, and real ingredients.
Her guide also includes barcode scanning via the Zoe app (£9.99/month) to check processing risk, helping consumers make evidence-based choices rather than relying solely on marketing claims.
Ultra-Processed Drinks and Snacks
Energy drinks, sweetened milkshakes, and heavily flavored snacks rank high on the processing risk scale. Drinks like Red Bull’s Ice Edition and Sunny D use multiple artificial sweeteners and colors, which may impact gut health and condition cravings for sweetness. Similarly, snacks such as Mini Cheddars, Pringles, and many crisps are designed for rapid consumption and hyperpalatability, creating risks for overconsumption.
Even seemingly “healthy” snack bars can pose hidden risks due to additives or sugar content. Amati recommends reading ingredient lists carefully and opting for products with whole-food bases whenever possible.
Ready Meals and Convenience Foods
Not all ready meals are equally risky. Options like Charlie Bigham’s Fish Pie, Sainsbury’s Spaghetti Bolognese, and M&S Count On Us Piri Piri Chicken remain low-risk despite being convenient, as they rely on real ingredients and avoid problematic additives. In contrast, ready meals like Iceland Luxury Chicken, Mushroom & Bacon Pasta, and Chicago Town Pepperoni Pizza rank high on the risk scale due to additive content, high fat, and hyperpalatability.
