Why am I scared of Ultra Processed Foods?

15 Oct

Have you ever found yourself watching health and wellness influencers who spend hours in the supermarket, scrutinising every packaged food item for their ingredients and nutrition labels? It's enough to make anyone shake in their boots! With all the fearmongering around ultra-processed and processed foods, it's easy to wonder: Should we fear all ultra-processed and processed foods?

The short answer is no. But let's unpack why.

What Are Ultra-Processed and Processed Foods?

First, it's important to clarify what we mean by "ultra-processed" and "processed" foods. Processed foods are any food items that have been altered in some way from their original form. This can include freezing, canning, baking, drying, or adding ingredients like salt, sugar, or fats. Common examples of processed foods include bread, canned vegetables, cheese, and even frozen fruits.

Ultra-processed foods (UPFs), on the other hand, take things a step further. These foods often contain ingredients you wouldn't find in your own kitchen—think additives, preservatives, artificial colors, and flavors. Examples of UPFs include sugary cereals, soft drinks, instant noodles, and many ready-to-eat meals.

Are All Ultra-Processed and Processed Foods Bad?

Here’s where things get a bit tricky. Not all processed or ultra-processed foods are created equal. Some can be part of a healthy, balanced diet, while others might be better to consume in moderation.

‘Healthy’ examples of processed or ultra-processed foods include whole-grain bread, pre-cut or frozen vegetables, fortified plant-based milks, and canned beans. These foods can offer convenience, nutrients, and help you maintain a balanced diet, even on a busy schedule.

‘Less healthy’ examples of UPFs might include lollies, sugary drinks, fast food, and highly processed snack foods, which can be high in added sugars, unhealthy fats, and sodium.

But should these foods be feared? Not necessarily. Often the research on processed and ultra processed foods doesn’t consider the variety of foods under this umbrella, which makes it hard to draw conclusions on their impact on our health. Even you and I know that frozen peas and a can of coke zero (um yum) are going to have completely different ingredients and impact our bodies differently, even though they are both considered processed foods.

The Bigger Picture: Food Access, Budget, Time, and Health Literacy

When we talk about processed and ultra-processed foods, we also need to consider sociocultural factors like food access, budget, time, and health literacy. For many people, ultra-processed and processed foods are affordable and convenient options that fit into their lives. Whether it’s a busy work schedule, limited access to fresh produce, or simply not having the time or energy to cook from scratch, these foods serve a purpose.

Incorporating processed or ultra-processed foods into your diet doesn't automatically mean you're harming your health. If eating these foods helps you get a variety of fruits, vegetables, fiber, whole carbs, protein, and healthy fats in the context of your life, is that really such a bad thing?

As nutritionist Joshua Hills (MSc Nutrition, ANutr) says, “We don’t need to create fear around food or certain ingredients.”

Why Fear Isn't the Answer

The fear of ultra-processed foods can lead to a slippery slope. When we start labeling foods as "bad" or "toxic," it can create anxiety around eating. Over time, this fear can damage your relationship with food, leading to disordered eating patterns, orthorexia (an obsession with "clean" eating), and even full-blown eating disorders.

Research shows that diets that promote strict rules, such as cutting out entire food groups or focusing solely on "clean eating," are strongly associated with the development of disordered eating behaviors. Orthorexia, for example, is characterised by an unhealthy fixation on eating only "pure" or "healthy" foods. This can severely limit the variety of foods someone eats and lead to nutritional deficiencies, social isolation, and mental distress. As someone who has lived experience with this type of disordered eating, I can tell you the mental struggle and distress with fear and anxiety around processed foods is REAL.

Instead of fearing food, a more balanced approach is to allow all foods in your diet, without guilt, fear, or shame. This is one of the key principles of intuitive eating. Intuitive eaters make peace with food, meaning they don’t label foods as "good" or "bad." They allow themselves to eat all foods—yes, even ultra-processed ones—based on what their body needs and craves in the moment.

Embracing a Balanced Relationship with Food

The truth is, processed and ultra-processed foods can be part of a nourishing, balanced diet. They offer convenience, variety, and in many cases, essential nutrients. Rather than fearing them, try to approach them with a balanced mindset. Allow yourself the freedom to choose foods that satisfy both your nutritional needs and your cravings.

Remember, food isn't just fuel—it's also a source of pleasure, culture, and connection. So, let's let go of the fear, embrace all foods, and focus on building a healthy, happy relationship with what we eat.

Interested on hearing qualified professionals share evidence? Here are a few of my favourite suggestions…

Dr. Matthew Nagra, ND (@dr.matthewnagra) • Instagram photos and videos; Evidence-based review and comentary of the most bizzare health and wellness advice from rogue pseudo-health influencers.

Joshua Hills (@joshuahillsnutrition) • Instagram photos and videos; No BS commentary of wellness influencer content, with evidence to support his discussion.

Seems Like Diet Culture Podcast;