Nutritionist Dr Federica Amati has identified ten ultra-processed foods (UPFs) that can be part of a healthy diet, challenging the common belief that all processed foods are harmful. According to Dr Amati, the key is not whether a food is processed, but how it is processed.
What Makes a UPF Healthy or Unhealthy?
Dr Amati explains that problematic UPFs are those engineered to be 'hyperpalatable'—with high levels of sugar, salt, and saturated fat to encourage overeating—or those whose structure has been destroyed, leading to faster consumption and higher calorie intake. Additives like preservatives, colourings, and flavourings are also red flags. However, some UPFs retain their nutritional value and offer benefits such as high fibre and protein.
Dr Amati's 10 Recommended UPFs
1. Weetabix Original
Weetabix is technically ultra-processed but consists mainly of compressed whole wheat with minimal sugar, salt, and no worrying additives. It is a great source of fibre and not engineered to be hyperpalatable.
2. M&S Bran Flakes
These flakes are highly processed but contain 16g of fibre per 100g. Their short ingredients list includes only iron and B vitamins, with no concerning additives, making them a healthy breakfast choice.
3. Shredded Wheat
Shredded wheat is high in fibre and low in sugar, with just 0.3g of added sugars per 45g serving. Dr Amati calls it one of the best low-sugar breakfast cereals.
4. Jason's White Ciabattin Sourdough (Recipe No 08)
This factory-made bread has only four ingredients: wheat flour, water, salt, and fermented wheat flour. It contains no emulsifiers, preservatives, or added yeast, unlike many supermarket loaves.
5. Heinz No Added Sugar Baked Beans
Baked beans are a cheap, filling convenience food. The no-added-sugar version uses steviol glycosides as a sweetener and has less salt, providing nearly 4g of fibre and 4.6g of protein per 100g.
6. Ryvita Original Crispbread
With three ingredients (wholegrain rye, rye flour, and salt) and 13.4g of fibre per 100g, Ryvita is a high-fibre swap for processed white crackers. Its dense texture prevents quick overeating.
7. Pip & Nut Crunchy Peanut Butter
Unlike many peanut butters loaded with salt, sugar, and diglycerides, Pip & Nut contains just blended peanuts and a pinch of salt, with no palm oil or emulsifiers. It offers 26g of protein and nearly 9g of fibre per 100g.
8. Charlie Bigham's Fish Pie
This ready meal stands out for its whole-food ingredient list. The only additives are yeast, paprika, and turmeric extract used as colourings, which are not harmful, according to Dr Amati.
9. Quorn Pieces
Quorn Pieces are a low-risk UPF that swaps mycoprotein for meat. The unflavoured versions provide 14g of protein and 5g of fibre per 100g, with very little saturated fat.
10. Hippeas Chickpea Puffs (Salt and Vinegar)
Made from chickpeas and quinoa flour, these puffs offer 12.7g of plant protein and 5.1g of fibre per 100g. They are baked in sunflower oil, not deep-fried, and contain no MSG or artificial preservatives. However, the puffing process destroys the food matrix, so they should be enjoyed in moderation.
Expert Advice on UPFs
Dr Federica Amati, head nutritionist at ZOE, award-winning medical scientist, and author of the Sunday Times bestseller The Appetite Reset, advises consumers to focus on the quality of processing rather than avoiding all processed foods. She told The Times that these ten items are examples of UPFs that can contribute positively to a balanced diet.
