Published 26th June 2025
4 simple swaps for unhealthy UPFs
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The term “ultra-processed food” (UPF) is rarely out of the media spotlight.
But while we know some UPFs are linked to poorer health outcomes, certain UPFs aren’t associated with negative effects, and some can even support health.
This can make it challenging to navigate the grocery store. Identifying UPFs in the first place can be difficult — not even the experts always agree — and figuring out which ones are linked to health risks is an extra challenge.
That’s why ZOE has released a new free app that gives you science-backed advice in seconds.
Simply snap a picture of a product or meal, and it’ll tell you what macronutrients it contains and whether the processing level carries any health risk.
Currently, the app is only available in the United States, but it will be coming to the United Kingdom in the next few months. If you’re in the U.S., download it here.
In this article, we outline 4 categories of UPFs that are linked to poorer health and some simple, delicious swaps you can try instead.
Our new app gives you the power to see beyond the marketing
Make smarter, science-backed food choices in seconds. Scan. Score. Reveal the truth. (Available only in the US)
1. Soda swap
Many studies have shown that regularly drinking soda is linked to an increased risk of developing type 2 diabetes, fatty liver disease, and cardiovascular disease.
So, here’s what to drink instead:
Sparkling water: This gives you the fizz without the health risks. Add chopped fruit for more flavor.
Kombucha: As a fermented drink, kombucha can also support your gut health. Make sure to find products that contain live microbes but no added sugar.
Dairy milk: Although it contains saturated fat, overall, moderate milk consumption probably supports health. And it’s certainly better than soda.
Iced tea: Make sure you choose a product that doesn’t have added sugar and other additives, or make your own.
Iced coffee: As above, make sure there are no added extras, or make your own. Consider opting for decaf in the afternoon to support good sleep.
Green tea: Rich in polyphenols, green tea is a healthy option.
Water kefir: A fermented drink like kombucha, but made from kefir grains rather than tea, so it doesn't contain caffeine.
You might miss your soda fix initially, but stick with it; your taste is likely to change over time.
2. Processed meats
All meat products are processed, for instance, by chopping, smoking, frying, or roasting.
However, others, like some sausages, chicken nuggets, hot dogs, and canned meats, are ultra-processed. These products are linked to increased heart disease risk and poorer gut health.
Try some of these instead:
Tempeh: A fermented food that’s high in good-quality protein and fibre.
Tofu: Rich in nutrients and high in good-quality protein.
Oily fish: Rich in omega-3s, this includes mackerel and salmon.
Whitefish: Such as cod or haddock.
Lean white meat: For instance, chicken.
3. Bread
There’s huge variety when it comes to bread, so understanding its impact on health is tricky.
For instance, one study found that, overall, ultra-processed bread was linked to a decreased risk of cardiovascular disease. But the scientists didn’t investigate the difference between types, like whole-grain versus refined-grain bread.
On the other hand, another study found that bread made from refined grains was associated with an increased risk of type 2 diabetes, but dark and whole-grain breads were linked to a reduced risk.
So, if you normally consume white bread, which is made from refined grains, try:
Wholegrain bread: Choose one where you can see nuts and seeds for extra fiber and healthy fats. And check that the ingredients list isn’t too long.
Sourdough bread: Sometimes, the label on sourdough bread can be misleading. A good loaf will have no preservatives or additives. Look for a product with at least 6 grams of fiber per 100 g, and check the label for 'sourdough starter' rather than “yeast” or “baking powder” for a genuine sourdough.
Dark rye bread: Rye is a particularly nutrient-dense grain. Look for a loaf that has wholegrain rye as the first ingredient on the list.
Make your own at home: If you have the time, this is a good way to make sure your bread only contains healthy ingredients, like nuts, seeds, and a mix of flours (wholegrain and rye) for maximum fibre.
For a deep dive into the healthiest breads, read this article next. And if you’d like to make your own sourdough bread, we have a recipe here.
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4. Salty snacks
In general, salty food isn’t great to have regularly. A high salt intake can increase the risk of developing high blood pressure, which is a risk factor for heart disease.
Experts recommend that healthy adults consume no more than 2.3 grams of salt per day.
However, there’s nothing wrong with enjoying (fairly) salty snacks once in a while, and there’s a wide spectrum of these products to choose from.
Many of us reach for a bag of potato chips when we’re feeling peckish, but these aren’t the best choice. They’re high in salt, and one bag can make up around one-quarter of your suggested maximum salt intake.
They often contain saturated fat and no real nutritional value, and many brands contain a wide range of additives that may or may not impact your health.
Importantly, while a bag of chips might be enjoyable to eat, because of the lack of fiber and protein, they won’t fill you up at all.
So, if you’re in the mood for a savoury snack, dodge the chips and opt for these instead:
Nuts and/or seeds: These are rich in fibre, protein, and healthy fats. Choose unsalted and unsweetened versions.
Olives: Rich in fiber, healthy fats, and polyphenols, you can’t go wrong with a bowl of olives.
Edamame: These young soybeans are a good source of plant-based protein, fiber, vitamins, and minerals.
Roasted chickpeas: These are super simple to make and full of fiber and healthy plant compounds.
Popcorn: It’s a wholegrain, so it’s nutritionally powerful, but opt for unsweetened products without too many other ingredients, or make your own.
Hard-boiled eggs: Although eggs have been given a bad rap over the years, evidence suggests that two or three eggs per week can be part of a healthy diet.
Crunchy veg: For instance, carrots dipped into hummus or mashed avocado. This balanced snack will keep you feeling fuller for longer thanks to the fibre and healthy fats. Top tip: Keep the skin on the veg for extra fibre.
We hope some of these swaps will help you make healthier food choices. But remember, it’s impossible to follow a 100% perfect diet. In fact, such a diet probably doesn’t exist.
At ZOE, we recommend following the 80/20 rule: If you eat well 80% of the time, you can just let life happen for the other 20%. After all, is life even worth living if you don’t have a slice of cake every once in a while?
