With reports that people in the UK get more than half of their daily calories from ultra-processed foods, many of us are trying to make healthier choices.
However, shopping at the supermarket is not always easy. So-called “healthy” options can still be high in sugar, saturated fat, and additives, and are often hidden behind clever marketing and pleasant packaging.
Brands often use buzzwords and images to appeal to health-conscious shoppers, making it difficult to discern what is actually a good choice.
To help cut through the confusion, we asked nutritionists to highlight the biggest offenders and key red flags to look out for on labels.
1. Certain breakfast cereals
A bowl of fiber-rich cereal has long been touted as a healthy way to start the day, but many packaged versions also contain non-grain ingredients like corn, wheat, oats, and rice.
“Breakfast cereals are often marketed with healthy words like ‘whole grain,’ ‘energy,’ and ‘enriched,’ which give the impression of a nutrient-dense meal,” explains Rob Hobson, nutritionist and author of Unprocess Your Life.
“However, many popular cereals still contain large amounts of sugar and little dietary fiber, so they won’t leave you feeling satisfied for long.”
For example, the popular children’s cereal Kellogg’s Frosty and Crunchy Nuts contain 11 grams of sugar per 30-gram serving.
“During this time, you should try to get a good portion of your nutritional intake from whole grains, dairy products, and fruit,” advises Hobson. “If you love eating cereal, flip the pack and look for cereals with higher fiber content and lower sugar content to support steady energy throughout the morning.”
2. Flavored yogurt
Substituting cakes and biscuits for fruit yogurt may seem like a health boost, but the packaging of these dessert options can be very misleading.
“Low-fat or virtually fat-free yogurt may seem like a lighter option, but many rely on added sugar or sweetened fruit puree to make up for the flavor lost when the fat is removed,” warns Hobson.
“While they still provide a beneficial source of calcium, this health benefit is often offset by additives and sugar content,” he says.
However, there are healthy alternatives to do it yourself. Hobson recommends choosing natural Greek yogurt and adding your own chopped fruit, nuts, and honey to make it sweet and nutritious.
Flavored low-fat yogurts can be high in sugar and additives.
(Horror Hook, via Getty Images)
3. Plant-based meat alternatives
Concerns about the negative health effects associated with eating red meat and its impact on both the environment and animal welfare have led many of us to purchase plant-based riffs on our favorite meat products.
Studies have shown that eating a variety of plant foods is good for your gut health, but plant-based alternatives may not be as good for us, especially when it comes to the highly processed meat alternatives that have exploded in popularity in recent years.
Hobson explains: “Many meat-free burgers and sausages are high in sodium, low in protein, and contain more additives than people realize. They definitely help with convenience and reducing meat intake, but the key is variety.”
He continued: “Reliance on them every day means we’re running out of whole food proteins like beans, lentils and tofu, which are more nutritious ways to get protein in a plant-based diet.”
4. Protein bar
With many of us looking to build lean, muscular bodies at the gym, the term “protein” has quickly become one of the most persuasive buzzwords in the supermarket.
“However, many of the colorful protein bars you see near the checkout counter are actually more like candy,” Hobson warns. “The proteins they contain are often combined with sugar syrups, flavorings, or sweeteners, and some ‘natural’ bars list glucose syrup and chocolate as main ingredients.”
Hobson says that while they’re fine as an occasional snack or post-gym convenience, they should be thought of as a treat rather than a healthy staple that you can eat on a regular basis.
“As a rule of thumb, you should look for bars with at least 15 grams of protein and minimal added sugar,” he suggests.
Protein bars are easy to grab between meetings or when you’re hungry on the go, but they’re often loaded with sugar.
(FreshSplash, via Getty Images)
5. Fruit smoothie
“Smoothies are supposed to be healthy because they’re made from fruit, but to be fair, many smoothies are healthy, but some are made using concentrated fruit puree, which is very sweet,” explains Hobson.
“These are often sold in 500ml bottles, which means they contain high amounts of free sugar, which is bad for your teeth and weight if you drink large amounts instead of water or other sugar-free options,” he added.
If you’re pairing scrambled eggs with a fruit smoothie, he says you should get a generous bottle made with real fruit, and keep the serving size to 150ml to avoid blood sugar spikes and energy crashes.
6. Deli counter meats and prepackaged “red” lunch meats.
Ham sandwiches have long been a lunchbox staple, but processed meat is secretly one of the worst ultra-processed foods (UPFs) hiding in your supermarket.
“While sliced red meat may seem like a high-protein lunch option, many versions are high in salt and contain preservatives called nitrates, which the World Health Organization (WHO) has linked to poor long-term health if eaten frequently,” Hobson says.
Currently, the WHO classifies processed meat as a Group 1 carcinogen, meaning there is compelling evidence that processed meat causes cancer, particularly colorectal cancer, with consuming 50g per day increasing the risk by 18%.
While having the occasional takeaway sandwich or salad with a quality slice of ham isn’t a big concern, Hobson advises that you shouldn’t make it a daily habit. “Adding other protein sources to the mix, such as eggs, canned fish, beans, or leftover roasted chicken, will help balance it out.”
Common red flags on food labels
Note the label details below. This can be a strong indicator that the food is ultra-processed.
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Sugar listed in the first three ingredients
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Multiple names for sugar, including glucose syrup, maltodextrin, and fructose
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“Low fat” claims (as fat is often replaced with sugar or starch)
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High sodium (watch out for foods containing more than 1.5g of salt per 100g)
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Artificial sweeteners or flavor enhancers
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Vegetable oils such as palm oil, hydrogenated or refined seed oils
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Recommends very small intakes to hide high calories and sugar content
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Health buzzwords such as “natural,” “fit,” and “clean” that have no nutritional basis
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