"5 Harmful Ingredients in Processed Foods & Healthier Malta Picks"

The Five Ultra-Processed Food Ingredients to Avoid – and Smarter Choices for Healthier Living in Malta

New research published in The Lancet has amplified growing concerns about ultra-processed foods (UPFs) and their potential impact on nearly every major organ in the body. This comprehensive review, one of the largest of its kind, analysed 104 long-term studies involving over 10 million participants. The findings? A staggering 92 studies revealed clear links between diets high in UPFs and serious health risks, including heart disease, type 2 diabetes, obesity, cancer, mental health issues, and even early death.

While the study stops short of proving direct causation, the overwhelming consistency of these associations has sparked calls for urgent public health measures. For individuals in Malta—where traditional Mediterranean cuisine rich in whole foods often competes with the convenience of supermarket offerings—the findings are a timely reminder of the importance of mindful eating.

But here’s the challenge: navigating supermarket aisles can feel like decoding a science experiment. From “protein-packed” granola bars to “low-fat” yoghurts and “plant-based” ready meals, products marketed as healthy often conceal a laundry list of additives. These cleverly branded items often fall squarely into the UPF category, which studies consistently associate with poor gut health, weight gain, and an increased risk of chronic diseases.

As Malta embraces its growing food culture, fueled by both traditional recipes and global influences, the question remains: how can shoppers make better choices without feeling overwhelmed?

Why Ultra-Processed Foods Are a Concern

UPFs dominate the shelves of supermarkets and, increasingly, restaurant menus. These foods are often engineered for convenience, taste, and long shelf life, prioritizing profit over nutrition. According to nutritionist Rob Hobson, author of Unprocess Your Life, “These foods are designed to be irresistible, yet they’re low in fibre, vitamins, and minerals while being high in sugar, salt, and saturated fats. They’re easy to overeat, can be addictive, and often replace nutrient-dense whole foods on our plates.”

The Lancet review underscores the stakes: diets high in UPFs are strongly linked to 31 adverse health outcomes, including obesity, cardiovascular disease, type 2 diabetes, and depression. For Malta, where obesity rates are among the highest in Europe, reducing UPF consumption could be a game-changer for public health.

However, it’s not just about individual choices. The ubiquity of UPFs—from fast food chains to “grab-and-go” options in petrol stations—reflects larger systemic issues. While eliminating these foods entirely may not be realistic, increasing awareness and making small, smarter swaps can have a significant impact.

The Five Ultra-Processed Ingredients to Watch

Shopping for healthier options can feel daunting, but understanding what’s in your food is a powerful step toward better health. Hobson highlights five key ingredients that signal a product is highly processed:

Emulsifiers
Found in ice cream, sauces, and plant-based milks, emulsifiers like lecithins and carrageenan create smooth textures by blending oil and water. However, studies suggest they may disrupt gut bacteria and weaken the gut’s protective mucus layer.
Artificial Sweeteners
Common in diet drinks, protein bars, and low-calorie snacks, sweeteners like aspartame and sucralose are considered safe by regulators. Still, emerging research suggests they may subtly alter gut microbes or affect appetite regulation.
Modified Starches
Ingredients like maltodextrin or modified maize starch are used to bulk up foods and extend shelf life. Rapidly digested, they can spike blood sugar levels while adding little nutritional value.
Flavour Enhancers
Monosodium glutamate (MSG) and yeast extract are designed to make foods like snacks and ready meals taste richer. While safe in moderation, they often encourage overconsumption of foods high in salt and fat.
Stabilisers and Gums
Xanthan gum, guar gum, and similar additives are used in yoghurts, plant milks, and ice creams to create smooth textures. While generally safe, some can cause digestive discomfort.

Many UPFs contain a combination of these ingredients. While one additive may not be harmful, a long list of such components is a red flag that the product prioritizes convenience over nutritional value.

Simple Rules for Spotting UPFs

To simplify your shopping trips in Malta’s supermarkets, follow these tips:

The Five-Ingredient Rule: If a product has five or more ingredients you don’t recognize, it’s likely ultra-processed. Whole foods like oats, rice, or tinned tomatoes rarely need more than one or two ingredients.
The Kitchen Cupboard Test: Ask yourself if the ingredients are ones you’d keep at home. Items like invert syrup or artificial flavourings? Probably not.
Packaging Red Flags: Whole foods don’t need flashy marketing. Bright packaging boasting claims like “low sugar” or “fortified with vitamins” is often a distraction from the real ingredients.

Healthy Swaps for Malta’s Food Lovers

While UPFs aren’t disappearing anytime soon, you don’t have to avoid packaged foods entirely. Many minimally processed items are convenient, nutritious, and budget-friendly. Here are a few smart swaps:

Yoghurts: Opt for plain yoghurt and add your own Maltese honey, fresh berries, or a sprinkle of cinnamon.
Oats: Skip the instant sachets and make your own porridge with whole oats, a dash of nutmeg, and sliced bananas.
Tinned Foods: Chickpeas, lentils, and beans are minimally processed and perfect for hearty Maltese stews or salads.
Frozen Produce: Frozen vegetables and berries are just as nutritious as fresh and ideal for busy schedules.
Rice: Choose plain brown rice or quinoa over flavoured microwave pouches with added stabilizers.

Malta’s traditional cuisine offers countless opportunities to incorporate whole foods into your diet. Think of dishes like minestra (vegetable soup) or stuffat tal-fenek (rabbit stew), which rely on fresh, unprocessed ingredients.

The Bigger Picture: Balance Over Perfection

Hobson emphasizes that the goal isn’t to cut out UPFs entirely. “Demonizing these foods creates guilt and anxiety, which isn’t helpful,” he says. Instead, focus on balance. If UPFs dominate your diet, try tilting the scale back toward whole, nourishing foods.

For families in Malta juggling tight budgets and busy schedules, small steps can make a big difference. Cooking a simple tomato-based pasta sauce with fresh herbs, or preparing a salad with tinned beans and olive oil, can be just as quick as heating a ready meal—and far more nutritious.

The Role of Restaurants in Promoting Whole Foods

Malta’s thriving restaurant scene has a role to play, too. Diners can look for establishments that prioritize fresh, local ingredients over pre-packaged or frozen options. Restaurants offering traditional Maltese dishes, Mediterranean-inspired menus, or plant-based options built on whole foods are great choices for health-conscious eaters.

Awareness Is Key

At the end of the day, the conversation about UPFs isn’t meant to alarm but to inform. Whether you’re shopping for groceries or dining out, being aware of what’s in your food empowers you to make choices that nourish both body and mind.

The Mediterranean diet, deeply rooted in Malta’s culinary heritage, remains one of the world’s healthiest. By embracing its principles—fresh vegetables, whole grains, lean proteins, and healthy fats—you can enjoy a lifestyle that’s both delicious and protective for long-term health.