Four ultra-processed foods that nutritionist says can be good for your health

New figures show thousands of people are dying prematurely as a result of eating UPFs - but not all are bad for you

Fresh fruit and vegetables would probably be top of the list of people's views on healthy food. And fatty or sugary options like pies and biscuits would be marked as unhealthy.

But despite this the lure of these foods can be tempting. Many of these popular products are what is known as ultra-processed foods.

New figures show thousands of people are dying prematurely every year as a result of eating UPFs. A study, published in the American Journal of Preventive Medicine, found that in 2018/19, some 17,781 premature deaths in the UK could have been linked to UPFs.

The British Heart Foundation explains UPFs are products which have been usually created in a factory and which are packed with additives and ingredients "not typically used in home cooking such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours". These will also generally have a long shelf life.

These include everything from processed meats such as ham and sausages to crisps, ice cream and carbonated drinks. Even some alcohol inlcuind whisky, gin and rum can come under the label.

The British Heart Foundation says ultra processed foods are bad for us because they usually contain high levels of saturated fat, salt and sugar and eating them leaves less room in our diets for more nutritious foods. It’s also been suggested that the additives in these foods could be responsible for negative health effects.

But there are some foods which are ultra processed which a nutritionist says may be "beneficial to health". Registered dietitian and nutritionist Ro Huntriss told the BBC: “Most foods are processed in some way, for example to enable preservation but the term ‘ultra-processed’ refers to foods that often have a long ingredients list, with [some] you wouldn’t be familiar with.

"Food-based ingredients are often combined with sweeteners, colourings, stabilisers and preservatives and go through multiple processes to formulate the end-products. Examples include ice cream, fizzy drinks, hot dogs and some oven chips.”

She added: "“Inclusion of some of these foods as part of an otherwise healthy and balanced diet is acceptable. We live in a fast-paced world, and as much as an entirely whole-food, unprocessed diet would be great, it simply is not realistic for the majority of people."

And she went on to set out four UPFs that might actually be good for you. This is what she said:

Wholegrain breakfast cereals with no added sugar

The nutritionist says these “are fortified with vitamins and minerals such as B vitamins, calcium and iron, helping you reach your recommended daily intake, and are a source of fibre, which can contribute to cardiovascular health, normal bowel function, gut health and regulation of blood glucose levels.”

Tinned baked beans

“Made with white beans such as haricot or cannellini beans, these are high in vegetable protein and fibre, and low in fat, and count towards your five portions of fruit and vegetables per day," says the expert. "They also contain minerals such as iron, zinc and B vitamins. They contain some added salt, but versions with no added sugar are available.”

Pre-packaged wholegrain sliced bread

The dietician said: “Wholegrains are packed with nutrients, including fibre, protein, B vitamins, antioxidants, calcium and iron. A diet rich in wholegrains has been shown to reduce the risk of many chronic health conditions, and helps us reach our target of 30g of fibre a day.”

Unsweetened soy or plant-based drinks

Unsweetened soy or plant-based drinks be ultra-processed, says the expert. “If choosing versions fortified with vitamins and minerals, these drinks may provide a similar amount of calcium to cow’s milk, promoting bone health. Fortified plant-based drinks can also contain B vitamins, iodine and Vitamin D.”