Ultra-processed foods (UPFs) are everywhere in modern diets, from packaged snacks to ready meals. While convenient, these foods often contain artificial additives, preservatives, and refined ingredients that can negatively impact health, weight, metabolism, and hormonal balance. While this applies to everyone, it is especially important as women age, as hormonal changes can make the body more sensitive to dietary choices. Consuming ultra-processed foods may exacerbate issues such as blood sugar imbalances, increased inflammation, and weight gain, all of which can impact overall well-being during perimenopause, menopause and postmenopause.
Adopting an “Eat This, Not That” approach makes it easier to swap out ultra-processed foods for healthier, whole-food alternatives. By making simple changes, you can improve gut health, support hormone balance, and help reduce the risk of chronic conditions such as obesity and metabolic syndrome.
What Are Ultra-Processed Foods and Why Should We Limit Them?
The NOVA classification system categorizes foods based on the extent of their processing. It divides foods into four groups: unprocessed or minimally processed foods (like fresh fruits, vegetables, whole grains, and plain dairy), processed culinary ingredients (such as salt, oil, and sugar), processed foods (like canned beans, cheese, or homemade bread), and UPFs. UPFs go through multiple industrial processes, often containing artificial additives, preservatives, and refined ingredients that strip them of their natural nutrients. For example, a manufacturer does not process a fresh apple, processes apple sauce, and ultra-processes an artificially flavored apple snack bar.Unlike whole foods, manufacturers design UPFs for convenience but they can contribute to health issues due to their low nutrient density and high amounts of refined sugars and unhealthy fats.
Health Risks of Ultra-Processed Foods
Numerous studies link high UPF consumption to serious health risks:
- Increased risk of obesity, metabolic syndrome, and diabetes
- Higher likelihood of heart disease and high blood pressure.
- Disruptions to gut microbiota and hormonal balance, particularly in menopausal women.
- Increased mortality risk with regular UPF intake.
How to Identify Ultra-Processed Foods
Spotting UPFs is easier when you know what to look for on food labels.
- Long ingredient lists with artificial additives, preservatives, and emulsifiers.
- High amounts of refined sugar, artificial sweeteners, and hydrogenated oils.
- Common examples include: Packaged snacks (like crisps and chocolate bars), instant noodles, soft drinks, flavored yogurts, processed meats (such as sausages and deli slices), sugary breakfast cereals, ready-made microwave meals, packaged white bread, sweetened plant-based milks, frozen pizzas, and bottled salad dressings.
Follow this simple rule: If you discover a product with more than five unrecognizable ingredients or substances you wouldn’t use in your home kitchen, it likely qualifies as ultra-processed.Industries often require processing these foods in ways that can’t be replicated at home. Instead, choose whole-food alternatives that contain natural, recognizable ingredients.
Eat This, Not That–Healthy Alternatives to Common Ultra-Processed Foods
One of the easiest ways to cut back on UPFs is to swap them for whole-food alternatives. Here’s a guide:
| Ultra-Processed Food | Healthy Alternative |
| Sugary breakfast cereals | Oats with fresh fruit and nuts |
| Flavored yoghurts | Plain Greek yoghurt + honey/berries |
| Processed meats (sausages, deli meats) | Grilled chicken, fresh turkey slices, tofu |
| Packaged snack bars | Homemade energy balls (dates, nuts, cocoa) |
| White bread | Whole grain sourdough, sprouted grain bread |
| Instant noodles and ready meals | Homemade soups, stir-fries, batch-cooked meals |
| Soft drinks and fruit juices | Infused water, herbal teas, coconut water (no added sugar) |
| Store-bought salad dressings | Homemade olive oil, balsamic vinegar, lemon juice, tahini-based dressings |
Benefits of Whole Food Swaps
Supports gut health: Whole foods nourish beneficial gut bacteria.
- Balances hormones: Unprocessed foods help regulate blood sugar and reduce inflammation.
- Boosts metabolism: Protein-rich and fiber-filled alternatives promote satiety and sustained energy.
- Enhances nutrient absorption: Whole foods contain essential vitamins and minerals that the body can absorb more efficiently.
- Reduces inflammation: Diets rich in whole foods have been shown to lower markers of chronic inflammation.
Promotes long-term health: Whole food diets are linked to a reduced risk of chronic diseases, including heart disease and diabetes.
Tips to Reduce Ultra-Processed Foods in Your Diet
Incorporating wholesome, nutrient-dense meals into your diet is a great way to reduce ultra-processed food consumption. Here are some delicious meal ideas to help you get started:
Breakfast: Savoury Cottage Cheese & Herb Omelette
Lunch: Avocado and Walnut Salad
Dinner: Turmeric & Ginger Quinoa Bowl
Making small, sustainable changes can significantly impact your health. Here’s how:
- Meal prep & batch cooking: Prepping meals in advance helps avoid convenience foods.
- Read labels carefully: Choose products with minimal, whole-food ingredients.
- Prioritize protein and fiber: Whole foods keep hunger and cravings at bay.
- Opt for natural sweeteners: Honey, dates, or mashed ripe bananas are better choices than artificial sweeteners.
- Cook more at home: Simple, quick recipes make whole food eating easier.
Reducing ultra-processed foods doesn’t mean giving up convenience, it’s about making smarter choices. Small, consistent swaps can lead to significant health benefits, including better energy, hormone balance, and long-term wellness.