Nutritionists challenge ultra-processed food labels with focus on overall diet quality

Experts argue that not all foods classified as ultra-processed are unhealthy, emphasising the importance of balanced eating over strict avoidance, including staples like wholemeal bread, cereals, yoghurts, baked beans and plant-based milks.

Ultra-processed foods have developed a poor reputation, but nutritionists say the label does not automatically make a food unhealthy. Sarah Fancourt, lead nutritionist at Gousto, told the Birmingham Mail that some UPFs can still be part of a balanced diet because they provide useful nutrients alongside the additives and processing that help with texture, taste or shelf life.

One example is wholemeal bread. While some loaves contain emulsifiers or preservatives, wholemeal versions remain a strong everyday choice because they are rich in wholegrains and fibre. Research from the Mayo Clinic, the British Heart Foundation and other health bodies has long linked wholegrains with better digestive health and a lower risk of heart disease, type 2 diabetes and other long-term conditions. Freshly baked bread, which is often made from just flour, water and salt, is less likely to contain extra processing aids.

The same logic applies to breakfast cereals. Fancourt said many wholegrain cereals are fortified with vitamins and minerals such as iron and B vitamins, and some still count as ultra-processed because of the way they are made. Even so, lower-sugar varieties can offer a practical and affordable breakfast, particularly when they are based on wheat and eaten with fruit, nuts or seeds. Health guidance from the British Heart Foundation also favours plain wholegrain cereals over heavily sweetened or chocolate-flavoured options.

Flavoured yoghurt can also have a place in a healthy diet, despite often containing stabilisers and added sugar. Fancourt said these products still provide protein and calcium, making them a convenient snack or breakfast base when paired with fruit, nuts or seeds. Baked beans are another cupboard staple worth keeping. Although they may include modified starches or added sugar, they are naturally high in fibre and plant protein and can count towards a person’s five-a-day.

Plant-based milks, including oat, soya and almond drinks, round out the list. They may be classed as ultra-processed if they contain emulsifiers, stabilisers or flavourings, but many are fortified with calcium, vitamin B12 and vitamin D, making them especially useful for people who do not drink dairy milk. Fancourt said the key is not to chase perfection, but to think about the overall quality of the diet. A pattern built around vegetables, fruit, wholegrains, beans and pulses, with less fast food and more home cooking, will generally do more good than trying to avoid every ultra-processed item.