What Are Ultra-Processed Foods?

In today’s fast-paced world, convenience foods are everywhere—but not all convenience foods are created equal. Ultra-processed foods (UPFs) have become a staple in modern diets, yet they are one of the biggest contributors to poor metabolic health, hormone imbalances, and low energy levels. But what exactly are ultra-processed foods, and why should you be mindful of them?

Ultra-processed foods go beyond basic food processing (such as freezing, fermenting, or grinding) and contain industrial ingredients like artificial preservatives, emulsifiers, flavour enhancers, and refined oils. They are designed for long shelf life, hyper-palatability (making them hard to stop eating), and quick preparation—but often at the cost of your metabolic health.

How to Identify Ultra-Processed Foods

A good rule of thumb is: If a food has a long ingredient list with items you wouldn’t find in a typical kitchen, it’s likely ultra-processed.

Some common examples include:

Packaged snacks (crisps, biscuits, cereal bars)
Sugary cereals
Flavoured yogurts with added sugars and thickeners such as xanthan gum
Ready meals and microwaveable dinners
Soft drinks and energy drinks
Processed meats (sausages, some deli meats, chicken nuggets)
Artificially sweetened products marketed as “low-fat” or “diet” – these can be some of the worst for metabolic health
Plant-based meat alternatives (e.g. meat-free sausages, vegan burgers, fake chicken strips with long ingredient lists)
Granola and protein bars (many are packed with artificial sweeteners, seed oils, and preservatives)
Shop-bought hummus and dips (many contain emulsifiers, stabilisers, and vegetable oils)
Shop-bought bread and wraps (often contain preservatives, emulsifiers, and ultra-refined flours)
Fruit juices and smoothies (many have added sugars and lack the fibre of whole fruit)
Instant soups and noodles (high in MSG, artificial flavourings, and hydrogenated oils)

These foods are often stripped of nutrients and fibre while being packed with additives that can negatively impact your metabolism.

How Ultra-Processed Foods Affect Your Metabolic Health

1. Blood Sugar Spikes & Energy Crashes

Many UPFs are high in refined carbohydrates and added sugars, which cause rapid blood sugar spikes followed by crashes. This rollercoaster effect can leave you feeling constantly fatigued and craving more sugar for energy.

2. Hormonal Disruption & Weight Gain

UPFs can interfere with key hormones like insulin, ghrelin (hunger hormone), and leptin (fullness hormone). This disruption can lead to increased hunger, difficulty regulating appetite, and fat storage—especially around the belly.

3. Increased Inflammation

Many UPFs contain inflammatory seed oils (such as soybean and sunflower oil), artificial sweeteners, and emulsifiers that can trigger low-grade inflammation in the body. Chronic inflammation is a key driver of metabolic dysfunction, insulin resistance, and even hormone imbalances.

4. Gut Health Disruptions

The gut microbiome plays a critical role in metabolism, immune function, and mental well-being. Many UPFs contain emulsifiers, artificial sweeteners, and preservatives that harm beneficial gut bacteria, leading to digestive issues, bloating, and poor nutrient absorption.

5. Dysregulated Appetite & Overeating

Ultra-processed foods are engineered to be “hyper-palatable,” meaning they light up the brain’s reward system, making you crave more. This can lead to mindless snacking and overeating, making it harder to maintain a healthy weight and energy balance.

Swap This for This: Healthier Alternatives

INSTEAD OF THIS	TRY THIS
sugary breakfast cereals	oats with nuts, seeds, and fresh fruit
flavoured yoghurts	plain Greek yoghurt with a drizzle of honey and berries
fruit juices	whole fruit or infused water
shop-bought hummus	homemade hummus using olive oil and fresh ingredients
ready meals	batch-cooking simple whole-food meals
plant-based fake meats	natural protein sources like eggs, legumes, or grass-fed meats
shop-bought granola bars	homemade nut and seed bars with natural sweeteners
instant noodles	soba noodles with bone broth and fresh vegetables

What to Eat Instead: A Whole-Food Approach

Rather than focusing on restriction, shift your mindset toward nutrient-dense, whole foods that support your metabolism and overall health.

1. Prioritise Protein-Rich Foods

Grass-fed meat, pasture-raised poultry
Wild-caught fish
Pasture-raised eggs
Legumes and lentils

2. Choose Healthy Fats Over Processed Oils

Avocados and olive oil
Nuts and seeds
Grass-fed butter and ghee
Fatty fish (salmon, mackerel, sardines)

3. Eat Fibre-Rich Carbohydrates

Root vegetables (sweet potatoes, carrots, beetroot)
Whole fruits (berries, apples, pears)
Ancient grains (quinoa, buckwheat, oats)

4. Focus on Minimally Processed Snacks

Raw nuts and seeds
Hard-boiled eggs
Plain Greek yoghurt with berries
Dark chocolate (85%+ cocoa)

Final Thoughts: Small Changes, Big Impact

Ultra-processed foods may be convenient, but they come at a cost to your metabolic health, energy, and hormone balance. The good news? You don’t have to overhaul your diet overnight. Small shifts—like swapping processed snacks for whole-food options, cooking at home more often, and reading ingredient labels—can make a huge difference.

By focusing on real, nutrient-dense foods, you’ll not only support your metabolism but also enjoy better energy, balanced hormones, and long-term well-being.

Looking for a personalised approach to restoring your energy and metabolic health? Find out how The Resync Method can help you break free from food confusion and feel your best.

To find out more about why most diets fail, check out my recent blog post Why Most Diets Fail: And What You Can Do Instead.

If you would like more detailed information about the effects of ultra-processed food on our health, the book UltraProcessed People by Chris van Tulleken is a highly insightful resource that delves deep into the science behind ultra-processed foods and their impact on our metabolism, hormones, and overall well-being.