Why Real Food Matters in Pregnancy (And What the Research Says About Ultra-Processed Foods)

Jen Walpole
13 hours ago
3 min read

Pregnancy is such a special time, but it can also feel overwhelming when it comes to food choices. One question that often crops up is: “What is the impact of ultra-processed foods (UPFs) on mum and baby, and should I be careful?”

The short answer is yes. Research is clear - what you eat during pregnancy matters, not just for your health, but for your baby’s growth, development, and long-term health.

Here’s what the latest studies tell us.

How Ultra-Processed Foods Affect Mum

Eating more UPFs isn’t just about empty calories - it actually increases pregnancy risks. In women with the highest UPF intake, studies show:

48% higher risk of gestational diabetes (and worse blood sugar control if diagnosed)
28% higher risk of pre-eclampsia
31% more likely to gain more weight than recommended

Biomarker studies also revealed:

Lower levels of key nutrients like beta-carotene, selenium, vitamin A, and folate
Higher inflammation, oxidative stress, and homocysteine levels

In short: more UPFs = more stress on your body.

How Ultra-Processed Foods Affect Baby

Your baby feels the effects too. Research shows that babies of mums with high UPF diets may experience:

Slower fetal growth (smaller head and femur measurements)
Lower verbal scores at ages 4–5
Increased ADHD symptoms
Higher body fat and early metabolic changes

Eating real, nutrient-dense foods supports healthy growth, cognition, and long-term health for your little one.

What Counts as Ultra-Processed Foods?

So, what exactly are UPFs? These are foods made mostly from refined ingredients, additives, and industrial processing - rather than whole, natural ingredients.

Examples include:

Packaged snacks and crisps
Soft sliced bread
Soft drinks
Instant noodles
Flavoured yoghurts and sweetened cereals
Shop-bought cakes, pastries, and biscuits
Many ready meals and protein bars
Fast food and many vegan meat/cheese substitutes

These aren’t just “empty calories.” They can impact your gut microbiome, metabolic health, and nutrient status - while increasing inflammation and oxidative stress.

The Nutrient Gap

One of the biggest issues with UPFs is that they crowd out essential nutrients. Studies show that women with the highest UPF intake often consume less:

Protein
Fibre
Omega-3 fatty acids
Vitamins A, C, B12, and folate
Minerals like zinc, magnesium, and potassium

These nutrients are the building blocks for your baby’s brain, hormones, and immune system - and for your own energy, metabolism, and recovery.

What to Focus on Instead

The good news? Small swaps make a big difference. Focus on adding more real, nutrient-dense foods to your diet:

Eggs, fish, meat, poultry, soy, and lentils
Vegetables and fruit
Whole grains
Healthy fats like olive oil, butter, and oily fish
Homemade or minimally processed foods most of the time

Not all UPFs are created equal, and you don’t need to cut them out entirely. Every nourishing choice helps - take it one meal at a time.

I advocate for an 80:20 approach - 80-90% of your diet is nutrient-dense whole foods, with room for a little of what you fancy every now and then - even if it is an UPF.

Final Thoughts

Pregnancy is about balance, not perfection. The research is clear: the more you focus on real food, the better the outcomes for both you and your baby. Even small changes - like swapping a packaged snack for fruit or homemade alternatives - can have a meaningful impact.

What small change will you make today to swap a UPF for a real food option? Drop me a comment below - I love hearing from you!

For more fertility and pregnancy tips, follow me on Instagram @jenwalpolenutrition.

Reference:

Maria Morales-Suarez-Varela & Oscar Andrés Rocha-Velasco, (2025). Impact of ultra-processed food consumption during pregnancy on maternal and child health outcomes: A comprehensive narrative review of the past five years. Clinical Nutrition ESPEN, 65, 288-304. DOI