Hidden Dangers of ‘Healthy’ Foods in Malta’s Diet
The rise of ultra-processed foods (UPFs), even those marketed as healthy, poses significant health risks in Malta, a country celebrated for its rich culinary traditions. Common items like granola bars, flavoured yoghurts, and sports drinks often contain artificial additives and refined ingredients that undermine their nutritional value. Research links UPFs to increased risks of chronic diseases, including heart attacks and strokes, due to additives and industrial processing that disrupt the body’s natural balance. Malta’s Mediterranean diet, rich in fresh, whole foods, offers a strong foundation for healthier eating habits. However, the convenience of UPFs threatens to overshadow traditional dietary practices. Restaurants in Malta can play a pivotal role by emphasizing minimally processed, locally sourced ingredients to provide nourishing, authentic dishes. Globally, countries like France are setting targets to reduce UPF consumption, and similar initiatives could benefit Malta by promoting public health while preserving its culinary heritage. Individuals can make smarter choices by opting for fresh, whole foods from local markets
The Hidden Harm of ‘Healthy’ Ultra-Processed Foods: What Malta’s Food Lovers Should Know
In Malta, where food is celebrated as both a cultural treasure and a daily pleasure, the rise of ultra-processed foods (UPFs) poses a growing concern for those striving to maintain a healthy lifestyle. While it’s no secret that junk food isn’t the healthiest choice, what’s alarming is how pervasive UPFs have become—even in products marketed as nutritious.
This includes items that many consider beneficial, such as packaged granola bars, fruit-filled yoghurts, and sports drinks. These products often come with claims of being high in fibre, electrolytes, or vitamins, which can make them seem like healthy options. However, research is revealing the hidden dangers of these industrial formulations that are made mostly or entirely from substances extracted from foods, leaving little to no intact whole food behind.
What Are Ultra-Processed Foods?
UPFs, as defined by the Nova classification system, are foods altered through industrial processes that enhance shelf life, colour, and flavour while stripping away much of their natural nutritional value. Common examples include potato chips, frozen pizzas, and candy, but the category also includes less obvious items like flavoured yoghurts and energy bars.
Take yoghurt, for instance. On its own, natural yoghurt is a fantastic source of protein, probiotics, and calcium. But the moment artificial flavourings, preservatives, or sugary fruit syrups are added, it shifts from a wholesome snack to an ultra-processed product that may harm your health over time.
How UPFs Impact Health
A recent study conducted by nutrition researchers in Canada examined the effects of ultra-processed foods on over 6,000 individuals through diet questionnaires and medical data. Their findings are eye-opening: UPFs can contribute to a higher risk of heart attacks, strokes, and other chronic illnesses by raising blood pressure and blood sugar levels.
Even for someone who is active, has a healthy body mass index (BMI), and avoids smoking, consuming UPFs can quietly accumulate health risks. This isn’t just about calories or specific nutrients like salt, sugar, and fat—it’s also about the additives and industrial processes involved. These ingredients, designed to enhance taste and durability, can distort hormone levels, trigger inflammatory responses, and affect the body in ways that mimic stress rather than nourishment.
A Maltese Perspective: Healthy Eating in a Modern Food Environment
In Malta, where the Mediterranean diet is traditionally rich in fresh vegetables, fruits, whole grains, and olive oil, there’s an opportunity to embrace healthier eating habits and resist the allure of ultra-processed foods. However, the convenience of ready-made meals and snacks can make it tempting to swap fresh produce for heavily marketed alternatives.
Imagine walking into a grocery store in Malta and picking up a granola bar or sports drink that promises fibre, vitamins, or hydration. While these claims may be true in isolation, they don’t account for the broader health implications of consuming a product laden with artificial additives and refined sugars.
This trend is not unique to Malta; it’s part of a global issue. In France, for example, the government has set a national goal to reduce UPF consumption by 20% over five years. Such initiatives could inspire other nations, including Malta, to promote healthier food environments—especially in schools, hospitals, and care homes where dietary choices have a significant impact on public health.
How Restaurants in Malta Can Make a Difference
Restaurants in Malta, many of which pride themselves on using fresh, local ingredients, can play a crucial role in encouraging healthier eating habits. By focusing on dishes that highlight minimally processed foods, chefs can offer options that are not only delicious but also nourishing. Imagine a menu featuring freshly grilled fish with a side of seasonal vegetables, or a dessert made with Maltese honey and whole almonds instead of refined sugar.
For diners, this is an opportunity to make informed choices when eating out. Ask about the sourcing of ingredients, avoid dishes with excessive sauces or dressings, and opt for meals that emphasize whole foods.
Making Smarter Choices
As individuals, understanding the hidden risks of ultra-processed foods can empower us to make better choices—whether we’re shopping for groceries, dining out, or planning meals at home. Malta’s thriving farmer’s markets and local food shops offer an excellent way to stock up on fresh, whole ingredients that support a healthy lifestyle.
Instead of reaching for a packaged snack, consider preparing something simple yet nourishing, like a fruit salad with a dollop of natural yoghurt or a slice of whole-grain bread topped with fresh tomatoes and olive oil. These choices not only align with Malta’s culinary heritage but also contribute to better long-term health.
What’s Next for Food Policy?
Globally, governments are beginning to address the impact of UPFs on public health. Starting in January 2026, food packaging in Canada will be required to declare unhealthy levels of sodium, sugar, and saturated fat. While this is a step toward greater transparency, it doesn’t fully address the broader risks posed by additives and industrial processing.
Malta, with its strong connection to the Mediterranean diet, is uniquely positioned to champion initiatives that reduce reliance on ultra-processed foods. Setting national targets, similar to France, could encourage healthier eating habits across the country while preserving its rich culinary traditions.
The Bottom Line
Ultra-processed foods may seem convenient and even healthy at first glance, but their long-term effects on health are anything but benign. By prioritizing fresh, minimally processed options, Malta’s residents and visitors can enjoy delicious meals while safeguarding their physical and mental well-being.
Whether you’re dining at a seaside restaurant in Marsaxlokk, exploring Valletta’s bustling food scene, or preparing meals at home, remember: the closer food is to its natural state, the better it is for your body. Let’s celebrate Malta’s vibrant food culture by making choices that truly nourish us—inside and out.