Ultra-processed foods (UPFs) have become a significant part of the diet for many young people. In the UK, recent data from 2024 reveals that a staggering 70% of the calories consumed by young people come from these heavily processed foods. Another study indicates that over 60% of teenagers' diets consist of UPFs , which raises concerns about the long-term health impacts on this age group. While these foods are convenient and often inexpensive, their effects on mental, emotional, and physical health can be profound.
Understanding Ultra-Processed Foods
According to the NOVA food classification system Ultra-processed foods are “industrial formulations manufactured by taking apart foods into their component parts, altering them and recombining them with a range of additives and little, if any, whole foods.”
Common examples include packaged snacks, sugary cereals, ready meals, fizzy and energy drinks, crisps, ice-cream, fruit yoghurts, meat replacement burgers, instant soups and sweetened breakfast cereals. These foods are often low in essential nutrients but high in calories, unhealthy fats, sugars, salt and chemical additives.
The Mental and Emotional Impact of Ultra-Processed Foods
Increasing research is drawing attention to the link between ultra-processed food consumption and mental health issues. For teenagers and university students, whose brains are still developing, this is especially concerning. Diets rich in UPFs have been associated with a higher risk of depression and anxiety. The absence of essential nutrients such as omega-3 fatty acids, B vitamins, and magnesium—critical for brain health—can worsen these effects.
The high sugar content and artificial additives in UPFs can also lead to energy spikes followed by crashes, making it more challenging for students to focus on their studies and manage their mental health effectively. Over time, the regular consumption of these foods can disrupt sleep patterns and reduce emotional resilience, further impacting academic performance and overall well-being.
The Physical Impact of Ultra-Processed Foods
Physically, a diet dominated by ultra-processed foods can have several negative effects. These foods are often low in fibre, leading to digestive problems and a higher risk of obesity. Teenagers and young adults, who require more nutrients for growth and activity, may also suffer from nutrient deficiencies. Important nutrients like calcium, iron, and vitamin D are frequently lacking in diets high in UPFs, which can affect bone health, energy levels, and immune function.
Furthermore, regular consumption of UPFs is linked to metabolic imbalances, potentially setting the stage for long-term health issues like type 2 diabetes and cardiovascular disease . This is particularly concerning for young people who are still building the foundations of their lifelong health.
Nutritional Impact of Ultra-Processed Foods
Diets that rely heavily on ultra-processed foods often lack several critical nutrients:
Protein: contains essential amino acids like L-Lysine and Taurine needed for muscle development and repair.
Fibre: Crucial for digestive health and feeling full.
Healthy fats: Omega-3 fatty acids , which are vital for brain health .
Vitamins and minerals: Including B vitamins to support energy production, vitamin D for supporting bone strength, and iron for transporting oxygen in the blood.
Simple Strategies for Healthier Choices
While eliminating ultra-processed foods from the diet might seem overwhelming, small changes can make a significant difference
Opt for Whole Foods: Integrate more fruits, vegetables, whole grains, and quality proteins into daily meals. These foods are packed with the nutrients that UPFs lack.
Meal Prep and Planning: Preparing meals in advance can help reduce reliance on convenience foods. Simple meals like salads, stir-fries, and slow cooker meals made with whole ingredients are easy to prepare and provide balanced nutrition.
Stay Hydrated: Water should be the drink of choice. Reducing the intake of sugary drinks and energy drinks can help avoid unnecessary sugar spikes and crashes.
Mindful Snacking: Swap out crisps and sweets for healthier options like nuts, seeds, or fruit. These snacks provide healthy fats, protein, and fibre to keep you energised and full.
Supplementation: While a nutrient dense diet is always preferred it’s becoming increasingly difficult to obtain everything we need from our diets (you can read more about why that is in our blog Why Granny’s Diet Was More Nutritious ) so additional supplements may be supportive alongside a balanced diet. Zest Active for example, is designed to support energy, immunity, and cognitive function—areas particularly relevant for young adults. It includes important ingredients like vitamin D, B vitamins, and amino acids, which are often missing in diets high in ultra-processed foods.
Why It Matters
Taking steps to understand the impact of ultra-processed foods and making healthier dietary choices is crucial for young adults. This is a period of life when the body and brain are still developing, and the dietary choices made now can have long-lasting effects. By adopting simple, healthier habits, you can support both physical and psychological functions—essential for thriving during these formative years.
The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
