Dee Sargeant
If you’ve ever stared into the fridge, sighed, and reached for a jar because cooking from scratch feels like an exam you didn’t revise for, you’re not alone — and that habit is one reason ultra-processed foods are creeping into British diets in places many of us don’t even notice.
A new study by online pharmacy MedExpress suggests Britain’s lack of cooking confidence is driving hidden ultra-processed food (UPF) consumption, with experts urging shoppers to get sharper at recognising what’s really inside everyday “convenience” staples. UPFs now account for around 60% of the average UK diet, with research consistently linking high consumption to an increased risk of obesity in both adults and children.
What the survey found about cooking confidence in the UK
MedExpress found that nearly two-thirds (60%) of Britons lack the confidence to cook from scratch. More tellingly, over two-thirds (71%) say they often turn to pre-prepared ingredients or ready-made meals when they don’t know how to make something from scratch — the sort of “helpful” substitutes that are frequently classed as ultra-processed foods.
And it’s not just the obvious stuff. Ultra-processed foods aren’t only pizzas and boxed meals; they can also be the quiet additions that hitch a ride into your diet via sauces, dressings and “healthy” cupboard staples.
A UPF can be defined as a product containing ingredients uncommon in a home kitchen, such as emulsifiers, stabilisers and modified starches. One study assessing 12,844 ultra-processed supermarket products — including breads, biscuits, pastries, ready meals, processed meats and sauces — found emulsifiers in over half (51.7%) of them.
MedExpress surveyed 600 UK adults to pinpoint where the cooking knowledge gaps sit — and the results point straight to two items many people use daily.
The two basic sauces many Brits can’t make — and the UPF problem hiding in plain sight
According to the survey, Britain’s kitchen confidence drops sharply around two of the most unrecognised sources of ultra-processed foods: jarred sauces and salad dressings.
Over a quarter of Brits (28%) admit they can’t make a basic salad dressing without guidance, and 26% say they wouldn’t be confident making a simple pasta sauce from scratch.
That might sound harmless — after all, it’s only a dressing, only a sauce — but these are the kinds of products that can rack up in your weekly shop without triggering your “this is junk” alarm.
Doctor Sophie Dix, Head of Medical Affairs at MedExpress, explains why these items can be among the most overlooked ultra-processed foods:
“Pre-made pasta sauces and salad dressings, often marketed as “healthy” or convenient, can be high in added sugars, salt and certain additives. Diets high in ultra-processed foods have been associated with increased risks of obesity and cardiometabolic conditions in population studies.4
With further research revealing that 9 in 10 Brits struggle to spot UPFs on food labels, it’s easy to see how a “normal” shop can turn into an ultra-processed foods masterclass without anyone meaning it.
Doctor Sophie Dix adds: “Ultra-processed foods are a regular part of many diets. While they can be convenient, eating large amounts of them is often linked with higher calorie intake and lower overall diet quality. Learning how to balance convenience foods with more whole or minimally processed options can support energy levels and help with sustainable weight management.”
How to spot hidden ultra-processed foods on labels, according to a doctor
The problem with ultra-processed foods isn’t that they exist — it’s that many of them dress up as sensible choices. The quickest way to regain control is learning what to scan for, fast.
Here are Doctor Sophie’s four simple ways to spot hidden UPFs:
Ingredients you would not usually have at home: ”Check the label for ingredients you would not use in a home kitchen, such as protein isolates, modified starches, hydrogenated fats, sweeteners, flavours, colours, emulsifiers. If at least one is present, treat it as ultra-processed, regardless of the length of the listed ingredients.”
Highly refined ingredients: “Watch out for ingredients that are rarely used in home cooking, such as high-fructose corn syrup, glucose–fructose syrup or maltodextrin. Their presence usually indicates an ultra-processed product.”
Contain emulsifiers: “Many UPFs contain emulsifiers like lecithin or carrageenan, which are often added to improve texture and extend shelf life.”
Artificial sweeteners: “Ingredients such as Acesulfame K, aspartame, and saccharin may affect appetite regulation or eating behaviours in some people, although research is ongoing.”
The practical fix: cut down ultra-processed foods without becoming a chef
Here’s the truth: nobody needs to turn their kitchen into a cookery school to reduce ultra-processed foods. You just need a couple of repeatable “templates” so you’re not forced into the jar-and-hope approach every time.
1) A salad dressing you can do in 60 seconds
- Olive oil + vinegar or lemon
- Salt + pepper
- Optional: mustard, honey, herbs, yoghurt
Once you’ve nailed the basic ratio, you can vary it endlessly — and your salads stop tasting like punishment.
2) A simple pasta sauce that beats the jar most nights
- Garlic + onion (or just garlic if you’re impatient)
- Tinned tomatoes/passata
- Herbs + seasoning
- Optional: add lentils, mushrooms, or grated veg for bulk
Make it once, freeze a portion, and the “I’ve got nothing in” moment stops being a reason to live off ultra-processed foods.
FAQ: ultra-processed foods and cooking confidence
Are all ready-made sauces ultra-processed foods?
Not all, but many are. Check for ingredients you wouldn’t use at home (emulsifiers, modified starches, certain sweeteners).
What are the most common hidden ultra-processed foods?
Sauces, dressings, flavoured yoghurts, packaged breads, snack bars and some “healthy” convenience items can be surprising sources.
Do I need to cut ultra-processed foods completely?
The more realistic goal is balance. Reducing the frequent, everyday UPFs you rely on most can make a meaningful difference.
Bottom line
The MedExpress findings don’t point to a nation of hopeless cooks — they point to a nation that’s been sold convenience, then quietly penalised for buying it. Start with the repeat offenders — jarred pasta sauces and bottled dressings — learn the label tells, and you can trim ultra-processed foods from your diet without turning dinner into a performance.
For more information about the campaign findings, the full study can be found here.
