When you walk into a supermarket, you are surrounded by a rainbow of products in boxes, packets, and bottles. Some are promoted as “healthy,” others as “quick and easy.” But behind the bright colours and clever marketing lies a category of food that more and more health experts are warning about: ultra-processed foods.
What Exactly Are Ultra-Processed Foods?
Ultra-processed foods (UPFs) are not simply “processed” like frozen vegetables or canned beans. They are heavily modified industrial products—engineered in a factory, not a kitchen.
They usually contain:
Artificial colours and flavours
Emulsifiers and preservatives you can’t pronounce
Large amounts of added sugar, salt, and unhealthy fats
Examples? Fizzy drinks, flavoured yoghurts, instant noodles, chicken nuggets, mass-produced white bread, and energy bars.
If you would never find the ingredient in your grandmother’s cupboard, there is a good chance it is ultra-processed.
The Hidden Risks
Eating UPFs regularly is linked to several health problems:
Weight Gain Without Realising It
Even when researchers gave people the same number of calories to eat, those on a UPF diet still ended up eating more—about 500 calories extra per day—because these foods are so easy to over-consume.
Long-Term Diseases
Studies link high UPF consumption to:
Obesity and metabolic syndrome
Heart disease and high blood pressure
Type 2 diabetes (12% higher risk for every 10% more UPF in your diet)
Some cancers
Even early death—up to 31% higher risk over decades.
Damage to Your Gut and Brain
The additives can disrupt your gut bacteria, while the engineered flavours can make your brain crave more junk, trapping you in a cycle.
Why We Eat So Much of It
In the United States, more than half of all calories adults consume come from UPFs. Namibia does not have exact statistics, but anyone walking into a shop can see how common these products are here too. They are cheap, widely available, and sometimes the only “convenient” option for busy working people.
Not All UPFs Are Equal
Some packaged foods, like high-fibre bread or fortified cereals, can still play a role in a balanced diet—especially for those with limited access to fresh produce. The problem is when UPFs become your main source of nutrition.
Practical Ways to Cut Back
Read the label: The longer the ingredient list, the more suspicious you should be.
Buy basic staples: Rice, beans, fresh vegetables, eggs—affordable and filling.
Cook more at home: You control the salt, sugar, and oil.
Make small swaps: Replace one UPF meal a week with something homemade and whole.
Final Thoughts
Food is not just about survival—it is about health, energy, and enjoyment. Ultra-processed foods are designed to be cheap and addictive, not nourishing. While it is unrealistic to avoid them completely, we can make better choices, one meal at a time.
Your body at 25 is still strong and forgiving, but the habits you form now will decide how healthy you are at 45 or 65. Make sure you are building a future you can enjoy.
