Health
The dangers of ultra-processed foods More than half the calories we eat in the UK now come from ultra-processed foods, but how are these foods affecting our health and what can we do to cut back? Generally, most of the food we eat has been processed in one way or another. Milk is pasteurised to make it safe to drink, beans are dried to extend their shelf life and seeds are pressed to produce oils. However, this doesn’t necessarily make these foods unhealthy. Ultra-processed foods, on the other hand, contain ingredients you wouldn’t typically find in your kitchen cupboard. Some of the foods that fall into this category are unsurprising. Crisps, fizzy drinks, biscuits and ice cream are all highly processed, but did you know that breakfast cereals and ready meals are too? Created to be convenient, cheap and tasty, ultraprocessed foods are typically high in sugars, refined grains, fats and salt. They have very little nutritional value, are highly addictive and have also been linked to heart disease, diabetes, obesity and even some cancers. So, how can we cut back? Check your labels One of the easiest ways to check whether a food product is highly processed is to read the ingredients list. A label full of long words you can’t pronounce is one sign that a food is highly processed. You can also check the Nutrition Information Panel to identify foods with high amounts of saturated fat, sugar and sodium (salt). Find substitutes There are plenty of substitutes to ultra-processed foods on the market. Instead of crisps try low-fat popcorn, which is wholegrain and a good source of
fibre. Swap sugary cereals for unsweetened oatmeal, and replace white bread with a homemade or granary loaf. Cook more meals from scratch When you prepare a meal from scratch, you have more control over the ingredients you’re consuming. Start compiling a list of quick and easy meal ideas to prepare when you’re feeling lazy. Salads, omelettes and stir-fries require little effort, and are super tasty too. Be wary of false advertising Don’t be fooled by phrases like ‘fat-free’, ‘natural’, ‘no added sugar’ and ‘sugar-free’. Foods that are advertised as healthy often contain artificial ingredients or other chemical additives, such as artificial sweetener, which make them significantly more processed – and unhealthy – than they might first appear. Keep healthy snacks on hand If you’re in a rush, grabbing a packet of crisps and a cereal bar on your way out the door is tempting. However, keeping your kitchen stocked with portable, nutritious snacks can make it much easier to make healthy choices on the go. Fresh fruit, unsalted nuts and hard boiled eggs are simple, tasty snacks that’ll keep you energised throughout the day. Take it slow If ultra-processed foods constitute a large portion of your diet, reduce your intake slowly to begin with. Going cold turkey increases your likelihood of craving the high-fat, high-sugar foods your body has become accustomed to, so start by trying to enjoy one unprocessed or minimally processed meal a day, and gradually increase as you see fit.
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