Ultra-processed food and cancer
Ultra-processed food (UPF) has been in the news a lot over the past few years. This is because people are eating more and more of it and studies have shown possible risks to our health.
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What is ultra-processed food?
Much of our food undergoes some sort of processing before it reaches the supermarket. The term “ultra-processed foods (UPFs)” comes from the NOVA food classification system, created by researchers at the University of São Paulo, Brazil. This classification groups food into four categories based on how much they are processed:
- Unprocessed or minimally processed foods: These are foods that are close to their raw or whole state, like fruit, vegetables, milk, eggs, fish and nuts, without added ingredients.
- Processed culinary ingredients: These are items like salt, sugar and oils that are used in cooking to prepare other foods, not typically eaten on their own.
- Processed foods: These are foods made by combining the first two categories, like tinned vegetables and pulses, homemade breads and cheeses. They’re prepared in ways similar to what you could do at home.
- Ultra-processed foods: These are foods that contain ingredients you wouldn’t normally use at home, with additives like preservatives, sweeteners and artificial colours and stabilisers. They often have a long shelf life and include foods like ice cream, sausages, crisps, fizzy drinks and instant soups. NOVA focuses on how much a food is processed, not necessarily its nutritional content.
According to a 2018 study, the average person in the UK gets more than half of their calories from UPFs.
Some processing, including those used to make ultra-processed foods, is important for food safety, nutrition and to make products more convenient for us.
For example, pasteurisation kills harmful bacteria, and adding vitamins and minerals like iron, B vitamins or calcium to foods can improve their nutritional value. Processing can also help reduce saturated fat, sugar or salt in products, and can improve taste, texture or shelf life.
How can I recognise if a food is ultra-processed?
To tell if a product is ultra-processed, look for ingredients or additives you don’t typically find in a home kitchen. These are used to enhance flavour, add texture, extend the shelf life and even improve the nutritional value.
Examples include artificial sweeteners, artificial colours, emulsifiers, preservatives as well as added vitamins and minerals. If you see many of these, it’s likely considered ultra-processed.
Here are some examples of additives to look out for:
- Artificial sweeteners: Acesulfame K, aspartame and sorbitol.
- Artificial colours: Sunset yellow (E110), plain caramel (E150a) and paprika extract (E160c).
- Emulsifiers, stabilisers, thickeners and gelling agents: Calcium chloride, xanthan gum, methyl cellulose, carrageenan and lecithin.
- Preservatives: Potassium lactate, sodium nitrite and natamycin.
It’s important to note that just because a product contains additives doesn’t automatically mean it’s unhealthy – more research is needed to understand how these additives affect our health.
Are all ultra-processed foods the same?
When you initially think of UPFs you might think of sugary snacks and fast food. For example:
- Sugary fizzy drinks
- Flavoured milkshakes
- Sweets and chocolate
- Biscuits, pastries and cakes
- Crisps
- Ice cream
- Processed meats like ham, sausages and burgers, chicken nuggets, packaged pies and pizza.
Many of these UPFs are also high in saturated fat, salt and sugar (also known as HFSS foods) and can contribute to weight gain and obesity if consumed often or in large amounts.
However, not all UPFs are the same and considered unhealthy. For example:
- Sliced wholemeal bread
- Low-sugar cereal breakfast cereals
- Unsweetened fruit yoghurts
- Vegetable-based pasta sauces
- Specialised products like infant formula, gluten-free products and fortified plant-based milks.
These examples show that just because a food or drink is considered UPF, it doesn’t make it automatically unhealthy. They provide important nutrients like fibre, vitamins and minerals, making them a valuable part of a healthy, balanced diet. Therefore, they shouldn’t be avoided.
The NOVA classification categorises food depending on the degree of processing and doesn’t consider how nutritious a food or drink actually is.
So, instead of avoiding all UPFs, focus on limiting those that are high in fat, sugar and salt, as research shows these are the types most likely to impact your health negatively. A good place to start is by looking at the food and drinks label.
In April 2024, we supplied written evidence to the House of Lords Food, Diet and Obesity Select Committee.
In our evidence, we:
- highlighted our concern that non-HFSS ultra-processed foods may be being stigmatised, and
- questioned how consumers are able to recognise UPF and HFSS foods.
What’s the link between UPFs and cancer?
Research shows that UPFs that are HFSS can contribute to overweight or obesity. These foods tend to be high in calories too and lack the essential nutrients our bodies need to keep healthy. Living with overweight or obesity increases the risk of at least 13 different types of cancer, as well as heart disease and type 2 diabetes.
While we know that there is an association between eating UPFs and obesity, researchers believe other factors might also play a role in increasing cancer risk.
These factors could include additives like emulsifiers and artificial sweeteners, and contaminants like those that come from food packaging or the manufacturing process. However, we need more robust evidence on how these aspects of UPFs impact our health and cancer risk.
Scientific studies
Looking at an association between UPFs and cancer, there are a few studies that have investigated this.
In February 2023, a study co-funded by World Cancer Research Fund found that a 10% increase in UPF consumption was linked to a 19% increase in ovarian cancer cases and a 2% increase in overall cancer cases. The study also suggested that a diet high in UPFs could lead to a greater risk of dying from certain cancers, particularly ovarian and breast cancers.
Another study in March 2023 found that replacing 10% of UPFs in your diet with minimally processed foods was linked to a reduced risk of 7 types of cancer.
A study from November 2023 found that eating more UPFs was associated with a higher risk of suffering from a combination of chronic diseases including cancer, diabetes and heart disease. Another study published around the same time indicated that a higher intake of UPFs might lead to an increased risk of specific cancers, such as head and neck cancers.
Based on these studies, we cannot definitively say that UPFs directly increase the risk of cancer at this point. However, we do know that consuming high calorie foods with a high amount of fat, sugar and salt can lead to weight gain, which is associated with an increased risk of many cancers.
For better health, it’s best to limit processed foods that are high in fat, salt, and sugar (HFSS). That’s why one of our Cancer Prevention Recommendations is to limit ‘fast foods’ and other processed foods high in fat, starches or sugars.
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How can I eat a healthier diet while limiting UPFs?
1. Focus on whole or minimally processed foods
Eating a diet rich in wholegrains, fruit, vegetables and beans should be your starting point. All these foods are either completely natural or minimally processed. They provide a mix of vitamins, minerals and other important nutrients that your body needs to function well.
Try to fill at least three-quarters of your plate or bowl with vegetables, fruit, pulses (such as beans, chickpeas and lentils) and wholegrains (such as brown rice or wholewheat pasta).
The remaining quarter can be plant-based proteins like tofu and tempeh, eggs, low-fat dairy, chicken, turkey, fish or lean meat.
If you want to eat red meat, keep it to no more than 3 portions a week – and avoid processed meat (such as sausages, bacon, ham and chorizo).This will help protect against bowel cancer.
2. Cook at home more often
Plan your week ahead of time and aim to cook more meals at home. This way, you’ll be less tempted to grab fast food or quick snacks when you don’t have anything prepared.
Cooking from scratch not only helps you save money but also allows you to manage portion sizes and improve the overall quality of your diet. For convenience, you can incorporate UPFs like vegetable-based sauces that aren’t high in fat, salt or sugar.
Another helpful tip is batch cooking, where you prepare more food than needed for one meal. You can freeze the extra portions, giving you easy meals for days when you’re short on time or energy.
We have more than 300 healthy recipes to suit many diets and which have been created to help reduce your risk of cancer.
FAQ: What if I love to eat chocolate?
For better health, enjoy foods and drinks like chocolate and sugary snacks in moderation. UPFs can be easy to overeat, and some people find them hard to cut out completely.
Balance is key – an occasional chocolate biscuit or small bag of crisps is fine. Reducing portion sizes or having these foods occasionally is a good start.
While some UPF may appeal to your taste buds, more nutritious foods can be just as tasty.
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