Ultra-processed foods (UPFs) have been closely linked to several health concerns in recent years, including type 2 diabetes, cardiovascular disease, obesity, and other conditions such as cancer and mental health disorders. However, not all processed foods carry the same health risks, and experts emphasize the importance of distinguishing between different types of processing.

Dr. Federica Amati, head nutritionist at ZOE and a registered public health nutritionist, advises that while many UPFs are engineered to be hyperpalatable—featuring high levels of salt, sugar, and saturated fat that encourage overconsumption—some ultra-processed products can provide nutritional benefits and serve as convenient sources of fiber, protein, and essential nutrients. The key differentiator is how the food has been processed and whether additives and techniques negatively impact health.

According to Dr. Amati, consumers should consider whether a product’s processing destroys its natural structure, contains a long list of artificial additives, or encourages rapid, excessive calorie intake. Foods that do exhibit these traits are best avoided, but certain UPFs can be healthful and practical components of a balanced diet.

Among recommended ultra-processed foods are several breakfast cereals, such as Weetabix Original, M&S Bran Flakes, and Shredded Wheat. These products provide significant amounts of dietary fiber with minimal added sugars or concerning additives, contributing to improved digestion and overall health. For example, M&S Bran Flakes contain 16 grams of fiber per 100 grams, helping address the common shortfall in fiber intake.

Dr. Amati also highlights alternatives to conventional supermarket breads, specifically citing Jason’s White Ciabattin Sourdough, which contains only wheat flour, water, salt, and fermented wheat flour without emulsifiers or preservatives. This contrasts with many soft white loaves that include additives linked to negative gut effects.

Convenience foods such as Heinz no added sugar baked beans and Ryvita Original Crispbread also make the list. Baked beans in this version reduce salt and replace added sugars with steviol glycosides, adding fiber and plant protein to the diet. Ryvita’s wholegrain rye crispbread offers a high fiber content with minimal ingredients and no engineered textures that promote overeating.

Among protein-rich UPFs, Pip & Nut Crunchy Peanut Butter and Quorn Pieces receive favorable mentions. The peanut butter contains mainly blended peanuts and a small amount of salt, free from palm oil and added sugar, supplying protein, fiber, and heart-healthy fats. Quorn Pieces provide a meat alternative with mycoprotein, low saturated fat, and beneficial fiber—particularly when consumed unflavored.

Ready meals are generally discouraged due to high levels of salt, sugar, saturated fat, and preservatives; however, some exceptions exist. Charlie Bigham’s Fish Pie is noted for using whole-food ingredients and only a few natural additives like yeast and turmeric extract, which do not raise the same health concerns.

Snack options like Hippeas Chickpea Puffs, while still ultra-processed, are considered less harmful than traditional fried snacks. Made from chickpea and quinoa flour, they deliver plant protein and fiber and are baked rather than fried, without artificial preservatives or MSG. Still, their puffed form destroys the food matrix and facilitates rapid consumption, suggesting they should be enjoyed occasionally rather than regularly.

Dr. Amati’s guidance underscores the need to move beyond blanket avoidance of ultra-processed foods and instead evaluate products based on their ingredient quality, degree of processing, and impact on satiety and nutrient content. This approach enables consumers to make informed choices that balance convenience with nutritional value.