Pies, two-minute noodles, fizzy drinks and ready-made meals – for many South Africans, these are everyday staples. They are convenient, affordable and readily available.
But what if those quick fixes are quietly shaping our long-term health? A growing body of research suggests that the health risks linked to ultra-processed foods (UPFs) run far deeper than most people realise. And they may be more serious than we think.
With rising rates of chronic illnesses, experts say it’s time to take a closer look at what we are eating.
Ultra-processed foods health risk: A global warning with local resonance
A new series by 43 global experts published in The Lancet analysed more than 100 long-term studies from around the world. The findings were striking:
- 92 studies showed consistent links between UPF consumption and poorer health outcomes.
- UPFs were associated with higher risks of obesity, type 2 diabetes, cardiovascular disease, depression and premature death.
- The link appeared across countries, age groups and socioeconomic backgrounds.
“The growing consumption of ultra-processed foods is reshaping diets worldwide, displacing fresh and minimally processed foods and meals,” explains Professor Carlos Monteiro, University of São Paulo, Brazil.
The authors warn that UPFs are not merely nutrient-poor. Many contain industrial additives, emulsifiers, flavour enhancers, stabilisers and highly refined ingredients that may disrupt metabolism, impair gut health and promote inflammation.
Dr Phillip Baker, University of Sydney, Australia, suggested a strong global public health response – like the coordinated efforts to challenge the tobacco industry – to bring change.
Why this matters even more for South Africans
South Africa already carries a heavy burden of non-communicable diseases, and UPFs make up a substantial portion of many household diets.
According to a 2023 report, roughly 12% of South African adults already had diabetes, underlining how eating habits and diet quality are highly relevant, giving even more evidence as to why ultra-processed foods are harmful.
For families facing economic pressure, items such as instant noodles are a practical option. But as the science becomes clearer, public health experts are urging stronger national policies: clearer front-of-pack labels, limits on marketing to children, and measures that make fresh food more affordable.
How to spot ultra-processed foods (and what you can do instead)
For many people, eliminating UPFs would be unrealistic. But nutritionists say even small changes can make a difference.
How to identify UPFs:
- Ingredients with names you don’t have in your home cupboard
- Additives such as emulsifiers, stabilisers, artificial flavourings and colourants.
- Instant, ready-to-eat, heat-and-serve, or products where you add water.
- Foods designed to be hyper-palatable: very sweet, very salty or very creamy.
Simple, realistic swaps:
- Add fresh or frozen vegetables to instant noodles or ready meals.
- Buy seasonal fresh produce (often the cheapest), or start your own garden.
- Cook one or two bulk meals over the weekend and freeze portions.
- Choose products with fewer ingredients and fewer ultra-processed additives.
- Limit UPFs to convenience moments, not everyday staples.
These changes may not eliminate UPFs, but they reduce exposure to ingredients we might not fully understand.
The hidden cost of convenience
The latest global research makes one thing clear: what we call “convenience food” may come with long-term costs. Ultra-processed foods are deeply embedded in modern diets. Evidence linking processed foods to serious health risks is becoming increasingly difficult to ignore.
For South Africans, the question is not whether we can avoid UPFs entirely, but whether we can use them more consciously. Paying closer attention to what we buy, cook and serve at home is a first step.
What we eat today matters tomorrow. And even small, informed choices can help protect our health in the long run.
