Ground Up Cookery School | Chudleigh, Devon

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrially manufactured products made mostly from refined ingredients—such as sugars, oils, starches—and additives like flavourings, emulsifiers, and preservatives. Think ready meals, packaged snacks, fizzy drinks, products with long shelf lives and many meat substitutes. These products are designed to be convenient, hyper-palatable, and long-lasting, but they often lack real nutritional value. Despite their popularity, the health and environmental impacts of UPFs are raising increasing concern.

The UK’s Ultra-Processed Food Problem

In the UK, ultra-processed foods make up around 57% of daily calorie intake among adults, and a staggering 66% among adolescents—some of the highest figures in Europe. These levels are concerning, particularly as research consistently links high UPF intake to obesity, type 2 diabetes, heart disease, and even early death. A University of Michigan study, for example, estimated that every hot dog or fizzy drink might cut 36 minutes from your lifespan.

These products are not just unhealthy—they're also engineered to override your natural hunger cues, leading to overeating and poor dietary habits. For many people, especially those juggling work, family, and rising living costs, UPFs offer an easy solution to daily mealtime pressure. But that convenience comes with long-term consequences.

Are Meat Alternatives Part of the Problem?

In recent years, plant-based meat alternatives have become popular, especially among those trying to cut down on animal products. However, many of these items are ultra-processed themselves. Studies have found that some meat substitutes are high in salt, low in fibre, and often packed with artificial binders and flavourings. A recent UK Biobank analysis revealed that people who consumed more plant-based UPFs had higher risks of cardiovascular disease and depression.

That doesn't mean all meat alternatives are bad. Whole-food options like tofu, tempeh, lentils, and chickpeas are nutritious, affordable, and environmentally friendly—especially when compared to their ultra-processed counterparts. The key is recognising that "plant-based" does not always mean "healthy" when it comes to what’s in the packet.

A Hidden Environmental Cost

Ultra-processed foods are typically wrapped in single-use plastic, contributing significantly to household waste and environmental pollution. These materials often contain chemicals that can leach into food, and recent studies suggest that microplastics from packaging may even cross the blood–brain barrier, affecting human health in ways we’re only beginning to understand.

Even with eco-friendly branding, many plant-based UPFs require industrial processing and heavy packaging. While they may reduce carbon emissions and water use compared to meat, their reliance on plastics and additives still poses a significant problem for long-term sustainability.

Why We Eat Like This: The Modern Reality

Let’s be honest—between busy work schedules, caring responsibilities, and the rising cost of living, it’s no wonder that UPFs have become a staple in so many UK households. They offer convenience and consistency at a time when many families are stretched for time and money. But this reliance on processed foods is costing us far more in the long run—through poor health, increased healthcare costs, and environmental damage.

Making the shift away from UPFs doesn’t have to mean hours in the kitchen or expensive organic ingredients. Small, realistic changes can make a big difference.

Practical, Real-Life Solutions

Instead of overhauling your entire diet, start with manageable swaps. Replace sugary cereals with porridge, choose wholegrain breads with minimal additives, and aim to cook from scratch a few times a week. Batch cooking is your friend—prepare meals in advance and freeze portions to save time during the week.

Reading labels is another key step. Don't assume that because something is labelled as healthy or marketed as good for you, that it isn't a UPF... in fact it probably is! A long ingredient list with unfamiliar additives is often a sign of an ultra-processed product. Look for foods with simple, recognisable ingredients. And don’t be afraid to lean into humble, affordable staples like beans, lentils, and seasonal vegetables.

Get to know your local Greengrocer or veg box. Ours is far cheaper than the local supermarket and he delivers. We can get locally grown fruit and veg in season delivered to the door every week. All our fruit and veg at the cookery school comes from Gills Greengrocer in Chudleigh. Similarly, if you have a butcher or a fishmonger, make use of them. Meat can be expensive, so cook less of it, but use better quality ingredients. Put your health and the environment first.

Remember, reducing your intake of UPFs by even 10–20% can significantly lower your risk of chronic diseases. It’s not about perfection—it’s about progress.

How We Can Help

At Ground Up Cookery School in Chudleigh, Devon, we’re here to support you in building confidence in the kitchen and making sustainable food choices that work with your life. We run practical, hands-on cookery classes that show you how to prepare meals that are affordable, delicious, and nourishing—without relying on industrial shortcuts. We can help you swap in foraged ingredients to keep costs down or ferment seasonal ingredients rather to replace shop bought pickles full of additives. We can help you to understand and benefit from seasonality

reducing costs and environmental impact while improving health.

We understand the pressures of modern living. That’s why our classes focus on real food for real lives. We’ll show you how to plan ahead, cook in bulk, reduce your plastic waste, and build lasting habits that benefit your health, your wallet, and the planet.

Final Thoughts

Ultra-processed foods are everywhere—and they’re not going away overnight. But the more we understand their risks and learn how to cook simple, wholesome meals, the more power we have to take back control of our health and our food systems.

Join us at Ground Up Cookery School and learn how to eat well, live well, and tread more lightly on the Earth. One meal at a time.