Ultra processed foods (UPFs) are everywhere - from packaged snacks, energy bars and drinks, to mass produced breads, ready meals and many breakfast cereals. They’re designed to be convenient and hyperpalatable, to hit what food scientists call the ‘bliss point’ - making them maximally desirable and nearly impossible to stop eating. 

A growing body of evidence has linked higher UPF intake with poorer health outcomes. Last year, a seminal study was published in the British Medical Journal that underlined the connection between UPFs and cardiovascular, respiratory and gastrointestinal issues, not to mention impacted mental health and even cancer.

In this blog, we unpack what the science says about UPFs before looking at simple ways to protect your mood, energy and long-term health with simple swaps and practical tips. 

Some of the most prevalent research on UPFs to date has been in relation to mental health. It shows a significant association between higher UPF intake and a greater likelihood of anxiety and depressive symptoms. While these studies can’t prove cause and effect, the consistency of the pattern across different populations should make us pause for thought. Mechanisms that may explain the link include:

• Blood sugar volatility (big spikes and crashes of blood sugar) - this can be a significant driver of anxiety and low mood

• Low micronutrient density - UPFs are nutritionally very poor, leading to deficiencies in key nutrients needed to support brain health

• Pro-inflammatory additives - low-grade inflammation is believed to be a significant factor in depression 

• Secondary effects via the gut-brain axis (more on this below) - our gut and brain are in constant communication, so an unhappy gut = an unhappy mind

Your gut and brain talk all day via nerves, hormones and immune signals. Diets high in UPFs tend to be lower in fibre and polyphenols, which are essential raw materials your beneficial gut microbes need. 

Emerging research suggests UPF rich diets are associated with dysbiosis (an imbalanced gut microbiome) and increased intestinal permeability (“leaky gut”). This creates systemic inflammation and is associated with numerous chronic diseases, from irritable bowel syndrome to depression. 

Prioritising minimally processed foods, fermented foods and diverse plant fibres supports a healthier gut ecosystem which, in turn, supports a steadier mood, lower inflammation and better health outcomes. 

UPF intake consistently correlates with higher risks of obesity, type 2 diabetes and cardiovascular disease. And it’s no wonder: UPFs are energy dense, often low in protein and fibre, and engineered to be easy to over-eat. 

Remember that ‘bliss point’? Frequent blood sugar spikes, excess refined fats and sugars, and certain emulsifiers may drive weight gain and metabolic dysfunction over time. Swapping towards minimally processed proteins (e.g. a chicken breast rather than sausages), wholegrains and plants improves satiety, stabilises blood glucose and supports heart and metabolic markers. 

Studies now report associations between higher UPF intake and poorer sleep quality, with some findings specifically linking UPF intake to greater odds of insomnia. As UPFs can keep blood sugar unstable into the evening, and some additives/caffeine sources can nudge the nervous system towards “wired but tired”, quality sleep is often harder to achieve. Improving food quality and timing - especially at dinner - can meaningfully support sleep. 

For more advice on how to support your sleep through what, how and when you eat, check out our recent blog here.

If you recognise that UPFs are a big part of your diet, here are some practical tips to start making the shift towards a more unprocessed intake. Small, repeatable habits make the biggest impact. You don’t need to cook everything from scratch, just shift a few routines!

• Batch cook once or twice a week

Make a big tray of roasted vegetables, a protein (like chicken thighs, salmon or tofu), and a carb base (quinoa, lentils, brown rice). Store separately so you can mix and match quick meals.

• Cook once, eat twice (or three times)

Whenever you make dinner, double the recipe. Tomorrow’s lunch or another dinner is already done.

• Have a 'default' breakfast you don't have to think about 

Overnight oats, a Greek yoghurt bowl, or eggs with wholegrain toast - something reliable that you enjoy and isn’t a ‘grab and go’ UPF.

• Stock your freezer smartly 

Keep frozen vegetables, berries, prawns, edamame, herbs and wholegrain bread in the freezer. They make quick, nourishing meals possible in minutes.

• Keep simple flavour builders on hand 

Lemon, garlic, olive oil, tahini, tamari, herbs. They make whole foods taste good without needing processed sauces.

• Make 'one pan' and 'tray bake' meals

Minimal prep, minimal washing up, maximum nutrition.

• Create a '5 minute snack' list

Examples: fruit + nuts, yoghurt + berries, hummus + oatcakes. Keep the ingredients visible and easy.