Unpacking the Meaning of Processed
Before answering whether supermarket ready meals are processed, it is important to understand what "processed food" actually means. Food processing exists on a spectrum, from minimal preparation like washing and freezing vegetables, to extensive industrial reformulation.
The most widely accepted classification system for this is the NOVA system, developed by researchers in Brazil. It divides foods into four groups based on the extent and purpose of their processing:
- Group 1: Unprocessed or Minimally Processed Foods. These are foods straight from nature or with minor alterations that don't add ingredients, such as fresh fruits, dried pulses, frozen vegetables, and nuts.
- Group 2: Processed Culinary Ingredients. These are ingredients derived from Group 1 foods used in cooking, such as oils, flour, sugar, and salt.
- Group 3: Processed Foods. Simple products made by adding Group 2 ingredients to Group 1 foods, like cheeses, canned vegetables with added salt, or canned fish.
- Group 4: Ultra-Processed Foods (UPF). These are industrial formulations made mostly or entirely from substances extracted from foods, often with many types of additives to enhance taste, texture, and appearance. Ready meals, alongside soft drinks, packaged snacks, and sweetened cereals, fall into this category.
The Ultra-Processed Truth: Are Supermarket Ready Meals Processed?
Based on the NOVA classification, the answer is a resounding yes. The vast majority of standard supermarket ready meals are ultra-processed. This is because they are not simply ingredients put together and heated; they involve industrial processes and ingredients not typically found in a home kitchen. The purpose is to create highly convenient, palatable, and profitable products with a long shelf life.
What makes a ready meal ultra-processed?
Several key features explain why most ready meals receive this classification:
- Cosmetic Additives: Ultra-processed foods often contain additives with cosmetic functions, such as emulsifiers, stabilisers, colours, and flavourings, used to enhance sensory qualities. These are listed on the back of the packet and are a clear indicator of a UPF.
- Industrial Ingredients: Ingredients that are not standard for home cooking are common, such as hydrogenated fats, modified starches, hydrolysed proteins, and other isolates. These substances are used to standardise products and create specific textures.
- High in Salt, Fat, and Sugar: Many ready meals are formulated to be hyper-palatable by combining high levels of salt, fat, and sugar. This makes them highly appealing but can contribute to health issues like high blood pressure and obesity when consumed excessively.
- Loss of Nutrients: The extensive manufacturing and thermal processing involved can strip foods of their natural fibre, vitamins, and minerals. While some products are fortified, it does not fully replace the benefits of whole, unprocessed foods.
Choosing Wisely: How to Find Healthier Options
While the ultra-processed label applies to many options, it is not a blanket rule that all convenience meals are equal. Manufacturers and retailers are responding to consumer demand for healthier choices, leading to a greater variety on the market.
The Supermarket Ready Meal Checklist
To help you make a more informed choice, use this checklist next time you shop:
- Read the Label: Look beyond the front-of-pack claims. Examine the ingredients list for items you recognise and would use in home cooking. A shorter list is often better.
- Check the Traffic Light System: Many UK retailers use a traffic light system. Aim for products with more green lights for salt, saturated fat, and sugar.
- Increase Fibre and Protein: Search for meals that are high in fibre (at least 5g per serving) and protein (15-20g) to increase satiety and nutritional value.
- Add Your Own Fresh Ingredients: You can immediately improve any ready meal by adding a side of fresh or frozen vegetables or a side salad. This boosts fibre, vitamin, and mineral intake.
- Explore Health-Conscious Brands: Some brands, including The Gym Kitchen, Cook, and certain premium supermarket ranges like M&S Eat Well, focus on less-processed ingredients and higher nutrient density.
Ready Meal vs. Home Cooked vs. 'Healthier' Ready Meal
| Feature | Typical Ready Meal (UPF) | 'Healthier' Ready Meal (Less Processed) | Home Cooked Meal |
|---|---|---|---|
| Salt Content | Often very high (2g+ per serve) | Lower, but still variable (below 600mg per serve) | Fully controlled, can be very low |
| Saturated Fat | Frequently high | Generally lower (3g or less per meal) | Fully controlled |
| Additives | Contains cosmetic additives, emulsifiers, flavour enhancers | Contains limited, if any, cosmetic additives | None |
| Nutrient Density | Lower fibre and micronutrients due to processing | Often higher in fibre and protein, fortified | Higher, especially when using fresh, whole ingredients |
| Ingredient Recognisability | Long list with unfamiliar industrial ingredients | Shorter list with more recognisable ingredients | Entirely recognisable |
| Convenience | Minimal prep, quick microwave heat | Quick to heat, but potentially involves adding sides | Requires planning, cooking, and preparation time |
Conclusion
So, are supermarket ready meals processed? In short, yes, most of them are, and many fall into the ultra-processed category. This means they are formulated using industrial processes and cosmetic additives, often leading to lower nutritional quality and higher levels of salt, saturated fat, and added sugars compared to home-cooked food. However, the ready meal market is not a monolith. There is a growing category of meals designed to be less processed and more nutritious. The discerning consumer can navigate these options by carefully checking ingredient lists, seeking out lower sodium and higher fibre choices, and supplementing with fresh ingredients. By becoming more aware, you can make convenience work for your health, rather than against it.
For more detailed information on the health impacts of ultra-processed foods and the NOVA classification, explore the PMC study on UPFs.
