The science behind UPFs, why they mess with your hunger and self-control, and how to regain balance.
If you haven’t heard about ultra-processed foods (UPFs), you might be living under a rock—or at least far away from social media and the latest health debates. The conversation is everywhere, and for good reason. A client and I were chatting about this recently, so I thought I’d weigh in with my perspective.
But don’t worry, this isn’t a lecture about never eating a biscuit again. Nutritional science is rarely black and white. UPFs aren’t simply "bad," and whole foods aren’t automatically "good." Let’s break down what UPFs actually are, why they’re getting a bad rap, and, most importantly, how to make better choices without overcomplicating your weekly shop.
Table of Contents
What Exactly is an Ultra-Processed Food? (And Why It’s Not Just About Junk Food)
When people hear "ultra-processed food," they often think of crisps, soft drinks, and bags of sweets. And while those certainly fit the bill, UPFs extend far beyond the obvious culprits.
The real definition? Foods industrially formulated with ingredients not typically found in home kitchens—emulsifiers, stabilisers, artificial sweeteners, and preservatives—designed to extend shelf life and enhance texture. These additives aren’t just there for convenience; they make foods highly palatable and, let’s be honest, incredibly addictive.
What you might be surprised to learn is how many seemingly "healthy" foods are ultra-processed too. That protein bar with the massively long ingredient list? Likely UPF. That plant-based sausage boasting health claims? Probably UPF. Even that wholegrain sliced bread that somehow stays fresh for weeks? Yep, UPF. Real bread—made with just flour, water, salt, and yeast—behaves very differently.
And that’s where the problem lies. Even foods marketed as nutritious can be ultra-processed, making it tricky to navigate food choices. It really is a minefield out there.
Why Do Ultra-Processed Foods Keep Us Hooked?
Ever found yourself eating an entire family-size chocolate bar when you only meant to have a square? Or reaching for another handful of crisps despite not being hungry? That’s not just a lack of willpower—it’s by design.
Ultra-processed foods are engineered to hit the "bliss point"—the perfect balance of sugar, fat, and salt that makes them impossible to resist. These combinations don’t naturally exist in whole foods. Sugar provides quick energy, salt is essential for survival, and fat is deeply satisfying—but in nature, they rarely appear together.
Take salted caramel ice cream (my favourite): sweet, creamy, and just salty enough to keep you coming back for more. Sugar and salt trigger different reward pathways in the brain, and when they’re combined in just the right ratio, they intensify cravings rather than satisfying hunger. It’s not just a flavour—it’s food science designed to hijack your brain’s reward system.
And it’s not just the taste—textures matter too. Ever noticed how crisps seem to melt away in your mouth? That’s called vanishing calorie density, and it tricks your brain into thinking you haven’t eaten as much as you have. That’s why you can demolish a bag without feeling full.
The real problem? These foods don’t just override hunger cues—they rewire them completely, making it easy to overeat and hard to stop.
How Ultra-Processed Foods Keep Us Feeling Guilty (and What to Do About It)
Ultra-processed foods don’t just impact our bodies—they mess with our minds too. And I don’t just mean cravings. I see it all the time with my clients: the guilt of ‘falling off the wagon,’ the frustration of ‘failing again,’ the internal battle of knowing what’s good for you but eating the opposite anyway.
Ever told yourself:
“I was doing great, and then I ruined it all with that takeaway.”
“Why do I have no willpower? I said I wouldn’t eat biscuits this week.”
“I’ll start fresh on Monday.”
The Cycle: Cravings, Guilt, and Overeating
UPFs are engineered to make us want more. Unfortunately for us, when we give in, we blame ourselves and feel guilty which creates a very negative internal narrative.
You eat something ultra-processed → Feel a temporary high.
Crash later → Feel sluggish, regretful, and frustrated.
Blame yourself → “Why can’t I control myself?”
Decide to ‘cut out junk food’ completely → Feel restricted.
Cravings intensify → Eventually give in.
Feel like you’ve failed → Start over again on Monday.
This shame spiral makes UPFs even harder to quit because it turns food into an emotional battle rather than a simple choice. And when food is tied to guilt, stress, and restriction, it becomes harder to listen to what your body actually needs.
Why It’s NOT About Willpower
Let’s be clear: this isn’t about lack of self-control or because you have a weakness to chocolate biscuits. Ultra-processed foods override your body’s natural ability to regulate hunger. Their combination of refined carbohydrates, synthetic flavour enhancers, and addictive textures interfere with the hormones that tell you when you’re full, making it incredibly easy to eat more than intended.
A bowl of homemade soup and a supermarket pizza behave very differently in your brain. The soup satisfies hunger naturally—nutrients, fibre, protein. The pizza? It’s packed with flavour enhancers and refined carbs that keep you coming back for more.
So if you feel ‘out of control’ around these foods, it’s not your fault.
The Hidden Cost of UPFs: What Happens Inside Your Body
The idea that weight gain is simply a matter of "calories in, calories out" is outdated and misleading. It fails to account for the way food quality impacts metabolism, hormones, and hunger regulation. Ultra-processed foods make this even more complicated.
Because they’re engineered to be intensely flavoured and designed to stimulate appetite, UPFs disrupt natural hunger signals, making it far easier to consume more than your body actually needs.
Add to that their tendency to be low in fibre and protein (which help keep you full), and they create the perfect storm for overconsumption—without necessarily satisfying your hunger. Over time, this pattern can contribute to weight gain, metabolic issues, and long-term health risks.
But UPFs don’t just affect weight. Here’s how else they impact the body:
Chronic Inflammation – Emulsifiers and preservatives may irritate the gut lining, triggering low-grade inflammation linked to immune dysfunction and joint pain.
Blood Sugar Spikes & Crashes – Refined carbs and hidden sugars cause rapid energy highs followed by sharp crashes, increasing cravings and reducing insulin sensitivity.
Mental Health Impact – Studies link high UPF consumption to anxiety, depression, and brain fog, likely due to blood sugar fluctuations and gut microbiome disruption.
Long-Term Disease Risk – Research connects frequent UPF intake to obesity, metabolic syndrome, heart disease, and even cognitive decline.
The occasional UPF won’t ruin your health, but relying on them regularly can have lasting consequences.
"But It’s Convenient!" – The Myth of UPFs Saving Time
We’ve been led to believe that we’re too busy to cook real food, that we need ready meals, cereal bars, and packaged snacks. But let’s be honest—we leak time all over the place. We doom scroll, get lost in emails, binge-watch shows, and still claim we have no time to cook. The truth? Cooking doesn’t have to be complicated.
Here are some quick, whole-food options that take not much longer than heating up a ready meal:
Fast, filling meals:
Omelette with cheese, spinach, and smoked salmon.
One-pan pasta bake—pasta, passata, veg, and protein, topped with grated cheese
Stir-fry with pre-prepped veg and pre-cooked chicken or tofu.
Baked potato with leftover chilli or Bolognese and a salad.
Grab-and-go snacks:
Hard-boiled eggs (batch cook and store in the fridge).
Natural yogurt with berries and nuts.
Oatcakes with nut butter or cheese.
A banana with a handful of almonds.
Convenience isn’t about pre-packaged food—it’s about having simple, real-food options ready to go. With a little planning, eating well is easier than you think.
How to Make Smarter Choices in the Supermarket (Without Overthinking It)
Supermarkets designed to keep you buying. They are not designed to help you eat well. But with a few simple strategies, you can navigate the aisles like a pro.
Shop the Perimeter First – Most real foods are found around the edges of the supermarket:
Fresh fruit and veg
Eggs, fish, fresh or frozen meat
Tinned tuna or salmon, natural yoghurt, cheese, whole grains, and pulses
Not All Processed Foods Are Bad – Some convenient, minimally processed options include:
Frozen fruit and veg, tinned beans and lentils
Good-quality sauces, jars of nut butters
Wholegrain crackers or oatcakes, canned fish
3. Easy Swaps for Common UPFs
Flavoured yoghurts → plain yogurt + honey/fruit.
Instant noodles → wholewheat noodles + quick stir-fry sauce.
Shop-bought granola → overnight oats.
Protein bars → banana with peanut butter.
Supermarket bread with additives → sourdough or bakery wholegrain bread.
Read the Ingredients, Not Just the Front Label – Ignore marketing claims like "high in protein" or "low fat." Watch for stabilisers, emulsifiers, flavour enhancers, and hidden sugars. If it reads like a chemistry experiment, it’s best left on the shelf.
Plan for Convenience Before You Need It – Batch cook, prep healthy snacks in advance, and keep easy meal staples stocked.
Is It Realistic to Avoid Ultra-Processed Foods Completely?
Let’s be real—avoiding UPFs entirely is not practical for most people. Some level of processing is unavoidable, and that’s okay. The goal isn’t perfection; it’s awareness and balance.
UPFs exist on a spectrum—a microwave burger is not the same as a jar of pesto. A tub of hummus in not the same as a frozen pizza. The key is reducing reliance on heavily processed foods, and not feeling guilty for eating them occasionally.
A Balanced Approach:
The 80/20 Rule – Aim for 80% whole foods, allowing 20% flexibility.
Make UPFs Work for You – Choose better versions, pair them with real food, and swap in simple alternatives where possible.
Drop the Guilt – Food isn’t just fuel; it’s about enjoyment, too. The goal is to make informed choices without obsessing over every bite.
The key to moving past UPFs isn’t cutting them out completely—that just reinforces the guilt/shame cycle outlined above. Instead, it’s about shifting your approach:
Drop the ‘all or nothing’ mindset – You didn’t “ruin” anything by eating a biscuit. One meal or snack doesn’t define your health. Aim for progress, not perfection.
Eat protein + whole foods first – The best way to reduce cravings is to eat meals that naturally keep you full.
Create a ‘bridge’ between UPFs and real food – Instead of quitting UPFs overnight, make gradual swaps. Cook a simple one-pan meal instead of ordering in.
Stop ‘starting over on Monday’ – No need to erase and restart. Just make the next meal a nourishing one.
Final Thought: Small Changes, Big Impact
Ultra-processed foods aren’t just about calories or convenience—they shape our health in ways we don’t always notice. While eliminating them entirely isn’t necessary, reducing reliance on them and making small, consistent swaps can have a massive impact on energy, mood, gut health, and long-term well-being.
The biggest transformations don’t come from cutting out everything "bad" overnight—they come from small, manageable changes that stick.
Because real health isn’t about never eating a biscuit again—it’s about having one if you want it, enjoying it, and moving on.
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