If you’re attempting to embrace a healthier lifestyle, steering clear of ultra-processed foods (UPFs) can seem challenging. They’re ubiquitous, found in practically every supermarket aisle and high street eatery.
I eliminated them from my meals 20 months ago and, since then, have been discovering increasingly more about two aspects: their impact on our wellbeing and how to prepare and savour scrumptious dishes without them.
You don’t necessarily need to banish them entirely (even a leading global scientist and UPF specialist says that’s not essential) but the fewer ultra-processed foods and components you can incorporate in your diet the better your health will fare.
UPFs still constitute an enormous share (60% by estimates) of our consumption, reports Wales Online. And there’s mounting consensus amongst researchers that they may be damaging our health in ways we haven’t yet completely grasped.
However, whilst some foods might clearly be ultra-processed, others which equally qualify might be more startling to you. Morning cereals, yoghurts and supermarket loaves are widely consumed and fundamental to many people’s diets but a vast percentage of them remain ultra-processed.
The NHS describes ultra-processed foods as those which frequently “include ingredients you would not usually have at home, such as preservatives, sweeteners and emulsifiers”.
It states many are “high in calories, saturated fat, salt or sugar”. Dr Chris Van Tulleken, an infectious diseases doctor at University College London, explains: “If it’s wrapped in plastic and it contains at least one ingredient that you don’t typically find in a domestic kitchen, then it’s ultra-processed food.”
Some telltale UPF terms to watch out for on a product’s ingredients list include:
- emulsifiers
- stabilisers
- dyes
- flavour enhancers
- lecithin
- xantham or guar gum
1. Flavoured yoghurt: Flavoured yoghurts, particularly those targeted at children, are high in sugar and likely contain flavourings and emulsifiers.
Prof Tim Spector notes “in most countries now it is hard to find a yoghurt that isn’t ultra-processed or contains a low-fat synthetic alternative with extra sugar, fake fruit or artificial flavours”. An exception is Greek yoghurt, which is “one of the healthiest you can eat” and excellent for the gut microbiome.
2. Milk chocolate bars: It’s probably no surprise that milk chocolate bars aren’t good for you. They often have sugar as their main ingredient (not cocoa), which is telling. They can also contain a multitude of different ingredients. For instance, an Exceptional by Asda Chocolate Fudge Cake has 25 ingredients, like emulsifiers, preservatives, raising agents and many which you’ve likely never heard of.
However, you can still indulge in chocolate. Dark chocolate has been found to have health benefits that could help lower your risk of severe illnesses such as heart disease, dementia and cancer. It’s one of the top sources of antioxidants, can assist in reducing cholesterol levels, improving blood flow and brain function, and is a good source of fibre and healthy fats. You can find out which dark chocolate I rate the best here.
3. Supermarket bread: This might be a bit unexpected. Bread is just flour, yeast and water, isn’t it?
Well, not exactly. Nowadays, much of the bread found on supermarket shelves is mass-produced and “contains additives that speed up production, prolong shelf life, enhance flavour and texture, and fortify against the nutrients lost during processing”, according to the BBC.
Even if your loaf is labelled as “multi-grain”, “granary” or “organic”, it doesn’t mean it’s as pure as you think – check the ingredient list to confirm. However, it’s also crucial to consider the views of Giles Yeo, a geneticist and professor of molecular neuroendocrinology at the University of Cambridge and honorary president of the British Dietetic Association, who told the Zoe podcast: “Supermarket bread is still made largely of flour, salt, yeast and some water. And it’s probably not as bad for you as some people make it out to be.”
4. Crisps: The nutritional value of crisps can vary greatly, with some being healthier than others. Generally, most crisps are laden with unhealthy fats and salt, but the amount of ultra-processed foods (UPFs) can differ. Always check the labels. However, when it comes to crisps like Pringles, they’re packed with a long list of ingredients that make them barely resemble an actual potato. Prof Spector refers to them as “the classic UPF”.
5. Cereal and granola: Despite the bold health claims on cereal and granola packets about their high vitamin and mineral content, this is usually due to fortification, meaning these nutrients are added in. What’s also frequently added is a hefty dose of sugar and salt.
Dr Daisy Lund, an NHS GP, told The Independent: “When I read the labels on everyday breakfast cereals and saw the high sugar quantity of most, I decided to stop buying them for both myself and my family.”
Dr Federica Amati, head nutritionist at Zoe, said: “Many breakfast cereals are ultra processed, so they often contain lots of unnecessary additives and sugar. More worryingly, they’re marketed heavily to children, and they tempt parents using messaging that makes the cereals sound healthy.”
1. Swap flavoured yoghurt for Greek yoghurt and add some honey for a touch of sweetness.
2. Instead of milk chocolate bars, opt for dark chocolate with a cocoa content of 75% or more. My favourites are here.
3. Swap your supermarket bread for sourdough, or even better, make your own – it’s simply flour, water, salt and yeast!
4. Ditch the crisps and opt for nuts or homemade crisps instead. Just thinly slice some potatoes and fry them until they’re crisp. Add your favourite seasonings like salt, pepper or paprika. Alternatively, try roasting chickpeas in the oven – absolutely scrumptious!
5. Forgo cereal or granola and give nuts and Greek yoghurt a go.
According to research by Zoe, not all processed and ultra-processed foods are created equal. Some may even be beneficial for us.
The company emphasises that we shouldn’t lump all processed foods together. While some pose a “high risk” to our health if consumed excessively or as a main part of our diet, others are “low risk” or pose no risk at all.
And let’s face it, indulging in a chocolate bar or biscuit now and then isn’t going to do us in.