Scientists agree that processed foods are contributing to poor health — but when it comes to ultra-processed foods (UPFs), there’s growing confusion. The term is now used so broadly that it includes everything from crisps and sweets to wholemeal bread and plant-based milks.

So what do we really know about the health effects of UPFs? And is the label actually making it harder for us to eat well?

In this episode, Jonathan is joined by Dr. Sarah Berry, ZOE’s Chief Scientist. Sarah is a professor of nutrition at King’s College London who has run some of the world’s largest human nutrition studies. Her work explores how different foods — and how they’re processed — impact metabolism, fat storage, and long-term health.

Sarah shares insights from her recent global conference talks, breaking down the good, the bad, and the misunderstood sides of ultra-processed food. By the end, you’ll have a clearer, more nuanced view of how to eat for your health — without falling for the hype.

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Timecodes

00:00 Introduction

02:50 The scary headlines about your food are wrong 07:40 The food classification system scientists call 'useless' 09:25 Why not all peanut butters are created equal 11:05 What really makes a processed food unhealthy? 12:20 The difference between 'safe' and 'healthy' food additives 15:50 What food companies remove from your food 17:30 The invisible 'food matrix' that processing destroys 19:05 Why you don't absorb all the calories you eat 22:25 An apple vs apple juice: the shocking results of a 1977 study 25:05 The ingredient label lie you're falling for 26:25 Why soft food makes you gain more weight 28:40 Even a nutrition scientist with 25 years of experience is confused 32:45 How we're building a new system to score processed food 35:52 The science of 'hyper-palatable' foods 39:00 How food is engineered to make you overeat 42:10 It's not 65% of food, it's this much you should worry about 45:30 The financial reality of eating healthy 51:47 Using processing for good: the 'wonder bread' of the future 55:17 If I switch to low-risk food, will my health improve? 56:45 Is processed food damaging our brains' hunger signals?

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim SpectorFree resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks

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Episode transcripts are available here.

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