Nine of the worst Christmas ultra-processed foods

Most of us would agree that one of the best things about Christmas is all the delicious food we get to eat.

While we're know a lot of the festive treats we consume aren't necessarily all that good for us, what we might not realise is that many of the foods typically associated with this time of year are actually ultra-processed.

We already have an understanding that ultra-processed foods (UPFs) aren't great for our health, but chronic overconsumption of them can actually increase the risk of weight gain, type 2 diabetes, cardiovascular disease and general poor health.

"While enjoying festive food is part of the season, it’s worth being mindful of the impact these foods can have on our health, especially when consumed in excess," explains Bex Prade, clinical nutritionist and functional medicine practitioner.

"UPFs are typically high in refined sugars, unhealthy fats, and artificial additives, which can contribute to blood sugar imbalances, inflammation, and gut health issues."

With that in mind we asked the experts for their picks of some of the worst Christmas UPF and some tips and advice on ways to make them that bit healthier.

The nine worst Christmas UPFs

1. Mince Pies

According to nutritionist Jenna Hope mince pies can contain up to 20g of sugar per mince pie. "That’s two thirds of the maximum daily recommended intake for sugar," she explains.

2. Pre-made gravy

Gravy granules contain a wide range of artificial ingredients and chemicals. "Mono-sodium glutamate is commonly found in gravy granules and this can contribute to increased appetite," explains Hope. "Pre-made gravy is also typically very high in salt too. Consuming too much salt can increase the risk of high blood pressure."

Prade suggests making your own gravy using the pan juices from your roast.

3. Charcuterie boards

These contain ultra-processed meats which are high in nitrates and have been associated with an increased risk of bowel cancer (when overconsumed). "Typically ultra-processed meats are also very high in saturated fats which, when eaten in excess, increases the risk of cardiovascular disease," Hope adds.

Prade suggests opting for freshly cooked, high-quality meats without preservatives or added sugars.

4. Pigs in blankets

Whilst these are a Christmas classic, they are typically very high in fats, saturated fat, salt and artificial ingredients such as preservatives and food colourings.

"Cocktail sausages and bacon-wrapped sausages, can contain nitrates, nitrites, and preservatives that can disrupt gut health and increase inflammation," Prade adds. "Many also have added sugars and starches."

5. Pre-made stuffing

Packet stuffing mixes often contain monosodium glutamate (MSG - E621), inflammatory seed oils, artificial flavourings, and excessive salt. "Make your own stuffing with real ingredients like quality sausage meat, onions, and herbs," Prade suggests.

6. Packaged sweet treats

Christmas puddings, and yule logs often contain a lot of refined sugars, seed oils, and additives. "Opt for homemade versions using natural ingredients like full-fat Greek yoghurt, fresh cream, dark chocolate, and fresh fruit," advises Prade.

7. Crisps and snacks

Many festive crisps and crackers are fried in seed oils (high in omega-6 fatty acids), and contain artificial flavours and preservatives, and are stripped of nutrients. "Look for baked alternatives or make homemade roasted nuts and seeds seasoned with natural spices and herbs like cinnamon, rosemary, smoked paprika," Prade suggests. "Roasted chickpeas or edamame are also both excellent for grazing and provide protein and fibre."

8. Seasonal drinks

Festive hot chocolates, flavoured lattes, and soft drinks can contain excessive sugar and additives. "Instead try herbal teas, sparkling water with lemon, or homemade mulled wine with natural spices," advises Prade.

9. Alcoholic drinks

Pre-mixed cocktails, festive cider, and flavoured spirits are often high in sugar, artificial flavourings, and colourings, which can strain the liver and lead to blood sugar spikes. "Opt for dry wines, spirits like gin with soda water, or make your own low-sugar cocktails with fresh citrus and herbs," Prade suggests.

How to make Christmas foods healthier

Load up on vegetables

When it comes to Christmas dinner, Hope suggests trying to load up on the vegetables and ensure you’re including some green vegetables such as sprouts and broccoli. "Vegetables are high in fibre which will help to keep you fuller for longer and reduce the risk of overeating," she explains. "Green vegetables contain Vitamin K which plays a vital role in supporting liver detoxification – this is particularly important if you’re drinking more alcohol than normal around this time of year too."

Go lean on meat

Where possible, Hope suggests opting for lean cuts of meat and trying to limit the number of ultra-processed canapes you’re consuming.

Be aware of portion size

Having seconds and thirds of Christmas dinner can contribute to leaving you feeling too full, bloated and can lead you to overeat.

Pay attention to the order you eat your foods

Did you know that the order in which you eat foods can impact your blood sugar levels? "Starting your meals with foods rich in protein and fibre can slow down the digestive process, reducing the glycaemic load of your meal and making it easier for your body to maintain stable energy levels," Prade explains.

"This is especially helpful during the festive season when indulgent meals and desserts are common."

For example, she recommends:

• Beginning your meal with a mixed salad with leaves like rocket, roasted vegetables, and protein-rich dishes before diving into starchy or sugary options.

• Pairing festive treats with a source of protein or healthy fat. For instance, enjoy a slice of yule log with a dollop of full-fat Greek yoghurt rather than on its own

• Use full-fat Greek yoghurt as a topping for mince pies or puddings to add protein and healthy fat.

Bake at home

Prade says homemade Christmas treats can be made with whole-grain flours, natural sweeteners, and healthier fats like coconut oil or butter.

Practice mindful indulgence

Instead of large portions of highly processed desserts, serve smaller amounts alongside fresh fruit and/or Greek yoghurt.

Take some apple cider vinegar

Prade says adding two tablespoons of raw ACV to a small glass of water before high carb meals or snacks lowers the glycemic load by up to 30%.

Read more about Christmas:

• I’m cooking Boxing Day dinner for 14 guests in five air fryers (Yahoo Life UK, 3-min read)

• The best and cheapest time to do your big Christmas food shop (Yahoo Life UK, 7-min read)

• We analysed this year's most popular Christmas sandwiches. This is the unhealthiest one (Yahoo Life UK, 4-min read)