Ultra-processed foods have come under increasing scrutiny because of their possible links with several long-term health problems, including colorectal cancer. Oncologist Dr Vartika Vishwani has highlighted seven commonly consumed ultra-processed foods that people may want to limit as part of a balanced diet. The foods include cheese slices or spreads, flavoured instant oats, commercial flavoured peanut butter, flavoured yogurt, 3-in-1 premix coffee, flavoured milk, and packaged ready-to-eat parathas and vegetables.

Dr Vishwani noted that many ultra-processed products contain combinations of added sugar, salt, refined ingredients, unhealthy fats and food additives while providing relatively little fibre. She said that regularly consuming such products may affect overall dietary quality and gut health. Research cited in the report has found an association between higher ultra-processed food consumption and colorectal cancer risk, although such evidence does not mean that consuming a particular food directly causes cancer.

Among the foods listed are processed cheese slices and spreads, which can contain additives and higher amounts of sodium and fat. Flavoured instant oats and commercial flavoured peanut butter can also contain added sugars and other ingredients that are not present in their less processed versions. The oncologist suggested choosing plain oats and peanut butter made entirely from peanuts as alternatives, while noting that the overall eating pattern is more important than eliminating one individual food.

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Flavoured yogurt and milk were also included because of their added sugar and industrial ingredients. Similarly, 3-in-1 premix coffee can contain substantial amounts of sugar and non-dairy creamer. Packaged ready-to-eat parathas and vegetables may contain preservatives, stabilisers and industrial oils to improve shelf life and texture. Dr Vishwani recommended simpler alternatives such as plain dairy products, regular coffee and fresh or minimally processed vegetables.

Health authorities also distinguish between minimally processed foods and ultra-processed products. The Indian Council of Medical Research and National Institute of Nutrition notes that ultra-processed foods commonly contain additives such as preservatives, sweeteners, colourings, flavourings and emulsifiers, and can be low in fibre and micronutrients. The American Cancer Society similarly recommends limiting ultra-processed foods and added sugars as part of an overall healthy eating pattern.

Dr Vishwani stressed that people do not need to avoid every packaged food and that the focus should be on the overall quality of the diet. She encouraged greater consumption of vegetables and fruits, whole grains, beans and lentils, nuts and seeds, and other minimally processed foods. Current evidence supports reducing reliance on ultra-processed foods, but dietary choices should be considered as part of broader lifestyle and health factors rather than treating any single food as a direct cause of colorectal cancer.

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