UPF Foods: Are all UPF foods bad for you? Facts, Myths & A Balanced Approach

sarahbrookes22
Sep 23
2 min read

UPF Foods: Separating Facts from Fear - are UPF foods bad for you?

If you’ve been on social media recently, you’ve probably noticed a flood of posts warning about the dangers of ultra-processed foods (UPFs). Scary headlines and dramatic videos are everywhere, making it seem as though anything labelled “UPF” is toxic and should never touch your plate.

But here’s the truth: not all UPFs are created equal, and much of the conversation online is based more on fear than on facts.

What Counts as a UPF? - ultra processed foods explained

The term “ultra-processed” is broad. It covers a huge range of foods, from packaged snacks and ready meals to things like shop-bought wholemeal bread, plant-based milks, and even baked beans.

This means that foods we might consider healthy and convenient can fall into the same category as highly refined, nutrient-poor options. Lumping them all together ignores the nuance — and risks creating unnecessary anxiety about perfectly good foods.

Healthy UPFs Do Exist - here are some healthy ultra processed foods

Not all UPFs are “bad.” In fact, many can play an important role in a balanced diet:

Tinned beans – A great source of protein, fibre, and micronutrients.
Wholemeal bread – Often fortified and a convenient source of energy and fibre.
Yoghurts – Some contain added flavourings but are still rich in protein and calcium.
Plant milks – Often fortified with essential nutrients like vitamin D, B12, and calcium.

The problem isn’t that these foods are “processed” — it’s the overall balance of your diet that matters most.

The 80/20 Approach - UPF diet balance - Are All UPFs Bad For You?

A sustainable, healthy way of eating doesn’t need to be about cutting out entire categories of food. Instead, aim for:

Around 80% whole and minimally processed foods – fruits, vegetables, lean proteins, whole grains, nuts, seeds.
Around 20% for flexibility and enjoyment – whether that’s bread, biscuits, ice cream, or a ready-made meal when life gets busy.

This approach supports both your physical health and your mental wellbeing, without unnecessary guilt.

Why Scare-Mongering is Harmful - dangers of UPF food myths

The current social media wave against UPFs is reinforcing the idea of “good vs bad” foods. This kind of thinking can:

Fuel guilt and shame around eating.
Damage your relationship with food.
Encourage restriction, followed by overeating.
Make healthy eating feel complicated and overwhelming.

Food is not just fuel — it’s also culture, connection, and enjoyment. Demonising large groups of foods risks pulling people further away from a balanced, healthy mindset.

Final Thoughts

Yes, it’s a good idea to limit heavily refined, nutrient-poor foods most of the time. But that doesn’t mean all UPFs are harmful, or that you need to eat “perfectly” to be healthy.

Instead of letting fear-based content dictate your choices, focus on building a pattern of eating that is nourishing, enjoyable, and sustainable. Remember: balance beats perfection every time.

I help people cut through the noise and build a healthy relationship with food that lasts. If you’d like personalised support with nutrition and lifestyle, get in touch here.