Health and Me

Itisha Arya

5 Ultra-Processed Foods You Should Definitely Skip, As New Lancet Study Links Them To Organ Damage

ultra processed food to avoid

The rise of ultra-processed foods (UPFs) in daily diets is harming public health and driving chronic illnesses that range from obesity and diabetes to cancer across the world. It is also widening health gaps, according to a new Lancet series published on Wednesday, November 19, 2025.

The study by Lancet noted that the problem demands a coordinated global effort that challenges corporate influence and reshapes food systems so that people can access healthier and more sustainable meals.

Dr Arun Gupta, a pediatrician and one of the contributors to the three-part Lancet Series, said that India is experiencing the same pattern highlighted in the report. He explained that familiar home cooked plates are steadily being replaced by intensely appealing industrial UPF products, pushed through heavy marketing and constant advertising, as per The Independent.

With this new research drawing significant interest, here is a look at the <span>ultra processed foods</span> that should be kept off your plate.

<h2>What Are Ultra Processed Food (UPF)?</h2>

UPFs are items that have undergone multiple industrial steps and include artificial additives, salt and sugar. Common examples are breakfast cereals, ready meals, fizzy drinks and packaged snacks like crisps or sweets.

Steve Bennett, a qualified health coach who has advised the House of Lords’ committee on food, diet and obesity, told The Independent that UPFs are factory-produced products filled with additives that no one would normally use at home. These include emulsifiers, stabilisers and artificial flavours. He said the priority behind them is long shelf life and profit rather than nourishment.

<h2>Ultra-Processed Food You Should Avoid</h2>

As the new study by Lancet outlines the connection between ultra-processed food, organ damage and chronic disease, these are the items to watch out for.

Many breakfast cereals contain two to four teaspoons of sugar in a standard 40 g serving, with some of the least healthy versions reaching nearly four teaspoons even before milk or fruit are added. Yet Bennett said the bigger concern lies with cereals marketed as healthy, where much of the fibre is removed. He explained that even wholegrain varieties can turn into concentrated sugar because processing strips away protective fibre.

Ready to eat meals, often sold frozen or chilled, are partly or fully cooked and only need reheating before serving. Bennett described these meals as chemical mixtures and advised shoppers to look for hidden sugars among the first few ingredients, especially anything ending in ose such as glucose or fructose or any form of syrup. He also pointed to emulsifiers like polysorbates and any ingredient that begins with E followed by numbers as signs to be cautious.

Bennett said people should be alert to misleading terms on packaging, including natural, low fat or 'source of fibre', and stay away from products with very long ingredient lists. Many UPFs are sold as healthy choices, which adds to the confusion. 

One in twenty Britons even believe fresh fruits and vegetables qualify as UPFs, showing how unclear the category has become. He added that protein bars are often sweets with protein powder mixed in and low fat yoghurts usually contain a high amount of sugar after the fat is removed.

While most people recognise ready meals as ultra processed, fewer understand that low fat yoghurts fall into the same group. Less than half know that protein bars or supermarket salads can also be classified as UPFs, though nutritionists include them.

Modern packaged bread is heavily processed and often stripped of the fibre that once made it nourishing. One of the main problems is the consistent removal of fibre during manufacturing. He said fibre works like a natural brake, slowing the body’s sugar absorption and protecting the gut. Without it, sugar enters the bloodstream very quickly.

These legal stimulants mix sugars such as glucose and sucrose with caffeine and other ingredients to raise alertness. Although energy drinks are promoted as a way to sharpen focus, frequent use can make the heart work harder and may lead to health problems, especially among children and teenagers.

To steer clear of the UPF trap, try preparing more homemade meals and read labels with care. If you notice an ingredient that does not sound familiar, try reducing your reliance on that product. When you do choose UPFs, pick those that still offer some nutritional value, such as wholegrain bread or baked beans. By cutting down the number of UPFs in your routine, even by replacing one or two of your usual items like bread or cereal, you may lower the health risks linked to them.

Health Conditions A-Z

health

ultra processed foods list

ultra processed foods

Ultra Processed Food You Should Avoid

ultra processed food lancet study

ultra processed food examples

What Are Superbugs? The Drug-Resistant Microbes Driving India’s Antibiotic Resistance Crisis

Ultra-Processed Food Is Harming Your Heart, Liver And Brain, Warns New Lancet Study

Nutrition

8 Sit-Up Variations to Strengthen Your Core and Build Stability

Benefits Of Ayurvedic Health Supplement Ashwagandha

9 Anti-Inflammatory Breakfast Options You Should Try

5 Foods You Should Avoid For PCOS, Says Gynecologist

Love Sitting With Your Legs Crossed? Here’s You Should Avoid It

6 Daily Foods That Are Secretly Increasing Your Calories

9 Brain Boosters You Should Do Everyday

Hip Exercises That Will Keep You Flexible As You Age

9 Leg Exercises Office Workers’ Should Do At Home

Benefits of Having Herbal Tea Every Morning

9 Daily Habits That Boost Your Brain Power

Lower-Body Exercises That Are Game-Changers

How Drinking Apple Cider Vinegar Helps You

Aging Myths You Should Never Believe

Superfoods That Support Your Gut Health

What Happens To Your Body When You Eat Instant Noodles Every Day?

Health Issues Premature Babies Often Face

Exercises Office Workers Should Do For Their Heart Health

Reasons Why You Should Add Raw Turmeric To Your Diet

Benefits Of Drinking Milk At Night: Why You Should Do It

Food That Provides Vitamin B12 Naturally In Your Diet

Surprising Health Benefits Of Fenugreek Seeds

9 Superfoods You Should Eat For Your Brain Health

What Does Mental Health Support Look Like At Work?

Long Stretches You Should Do To Unwind From Your Day

Colon Cancer In Young Adults: Early Symptoms You Should Know

Health Benefits Of Eating Dry Fruits Everyday

Are You At Risk For Fried Rice Syndrome?

These Tests Reveal How Well You Are Aging

Lower-Back Exercises You Should Do After A Long-Day's Work

Children’s Diet – What Kids Need To Eat For Immunity Building

Common Diabetes Myths That Could Hurt Your Health

Love Spicy Food? Here’s How It Affects Your Health

Superfood List: Veggies And Fruits You Must Have For Immunity

Foods People With IBS Should Avoid

Exercises To Improve Digestion

Easy Work Lunches You Can Make In The Morning

Hunger Vs Craving: Difference Explained In 60 seconds

These Things Can Cause Your Heart To Age Faster

High Carb Foods That Are Actually Healthy

The rise of ultra-processed foods (UPFs) in daily diets is harming public health and driving chronic illnesses that range from obesity and diabetes to cancer across the world. It is also widening health gaps, according to a new Lancet series published on Wednesday, November 19, 2025.The study by Lancet noted that the problem demands a coordinated global effort that challenges corporate influence and reshapes food systems so that people can access healthier and more sustainable meals.Dr Arun Gupta, a pediatrician and one of the contributors to the three-part Lancet Series, said that India is experiencing the same pattern highlighted in the report. He explained that familiar home cooked plates are steadily being replaced by intensely appealing industrial UPF products, pushed through heavy marketing and constant advertising, as per The Independent.With this new research drawing significant interest, here is a look at the ultra processed foods that should be kept off your plate.What Are Ultra Processed Food (UPF)?UPFs are items that have undergone multiple industrial steps and include artificial additives, salt and sugar. Common examples are breakfast cereals, ready meals, fizzy drinks and packaged snacks like crisps or sweets.Steve Bennett, a qualified health coach who has advised the House of Lords’ committee on food, diet and obesity, told The Independent that UPFs are factory-produced products filled with additives that no one would normally use at home. These include emulsifiers, stabilisers and artificial flavours. He said the priority behind them is long shelf life and profit rather than nourishment.Ultra-Processed Food You Should AvoidAs the new study by Lancet outlines the connection between ultra-processed food, organ damage and chronic disease, these are the items to watch out for.Breakfast CerealsMany breakfast cereals contain two to four teaspoons of sugar in a standard 40 g serving, with some of the least healthy versions reaching nearly four teaspoons even before milk or fruit are added. Yet Bennett said the bigger concern lies with cereals marketed as healthy, where much of the fibre is removed. He explained that even wholegrain varieties can turn into concentrated sugar because processing strips away protective fibre.Ready To Eat MealsReady to eat meals, often sold frozen or chilled, are partly or fully cooked and only need reheating before serving. Bennett described these meals as chemical mixtures and advised shoppers to look for hidden sugars among the first few ingredients, especially anything ending in ose such as glucose or fructose or any form of syrup. He also pointed to emulsifiers like polysorbates and any ingredient that begins with E followed by numbers as signs to be cautious.Low Fat ProductsBennett said people should be alert to misleading terms on packaging, including natural, low fat or 'source of fibre', and stay away from products with very long ingredient lists. Many UPFs are sold as healthy choices, which adds to the confusion. One in twenty Britons even believe fresh fruits and vegetables qualify as UPFs, showing how unclear the category has become. He added that protein bars are often sweets with protein powder mixed in and low fat yoghurts usually contain a high amount of sugar after the fat is removed.While most people recognise ready meals as ultra processed, fewer understand that low fat yoghurts fall into the same group. Less than half know that protein bars or supermarket salads can also be classified as UPFs, though nutritionists include them.Supermarket BreadModern packaged bread is heavily processed and often stripped of the fibre that once made it nourishing. One of the main problems is the consistent removal of fibre during manufacturing. He said fibre works like a natural brake, slowing the body’s sugar absorption and protecting the gut. Without it, sugar enters the bloodstream very quickly.Energy DrinksThese legal stimulants mix sugars such as glucose and sucrose with caffeine and other ingredients to raise alertness. Although energy drinks are promoted as a way to sharpen focus, frequent use can make the heart work harder and may lead to health problems, especially among children and teenagers.To steer clear of the UPF trap, try preparing more homemade meals and read labels with care. If you notice an ingredient that does not sound familiar, try reducing your reliance on that product. When you do choose UPFs, pick those that still offer some nutritional value, such as wholegrain bread or baked beans. By cutting down the number of UPFs in your routine, even by replacing one or two of your usual items like bread or cereal, you may lower the health risks linked to them.