In January 2024, I made the decision to completely cut out ultra-processed food from my diet. Over the past year, I’ve been educating myself about these foods, with guidance from experts such as Professor Tim Spector of Zoe and Dr Chris van Tulleken.
One shocking revelation is that during the latter half of the 20th century, food manufacturers began to mass-produce food, adding industrially processed ingredients to extend their shelf life and boost profits. This included loading them up with unhealthy amounts of fat, salt, and sugar.
These foods are also engineered to make us crave more. While regulators have deemed the ultra-processed ingredients in these foods safe for consumption, a growing number of scientists and nutritionists are raising concerns about their impact on our health.
The obesity crisis in many Western countries has coincided with an increase in the consumption of ultra-processed foods, leading to a higher risk of chronic illness, heart disease, and cancer.
Additionally, there’s concern about the unknown effects of regularly consuming added chemicals like emulsifiers and gums, particularly on our gut microbiome, which is now widely believed to be crucial to our overall health.
In the current landscape where food is both abundant and budget-friendly, a downside has emerged for those residing in “food deserts”. In these areas, options are limited to ultra-processed foods rife with cheap chemical or synthetic additives, reports Surrey Live.
Acknowledging this dichotomy, there are certain items I’ve vowed never to purchase or consume again. This isn’t to say that others should mirror my choices.
Plus, it’s important to note that no food should be totally taboo. Indulging occasionally is harmless, and you needn’t cut anything out abruptly like I have.
After all, moderation is the spice of life when it comes to eating. Nichole Andrews, a dietitian, reassures us, “A cookie or slice of cake won’t hurt your health – balance is key! “.
1. Flavoured yoghurt
Greek yoghurt is highly recommended by Professor Tim Spector, celebrated for its gut-friendly properties. Yet, he points out, “Yet 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.”
Such yoghurts have fallen out of my favour.
Often overloaded with sugar and potentially laden with artificial flavourings and emulsifiers, flavoured yoghurts, even those targeted at children, can do a disservice. The processing required may also strip away the beneficial bacteria, as Zoe highlights.
2. Cereal and granola
Cereal boxes might be plastered with claims of being packed with vitamins and minerals, but what they’re not boasting about is their sugar content. Dr Daisy Lund, an NHS GP, confessed to 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. Kellogg’s Crunchy Nut cornflakes used to be a guilty pleasure but they have 11g sugar in one 30g serving (12 per cent of your recommended daily allowance) and even things marked as healthy, like Alpen museli, has 9.5g sugar per 45g serving.”
She’s since switched up her morning routine, saying, “Instead, I started experimenting with wholegrains, such as oats. My ideal breakfast now consists of jumbo oats or oat groats soaked in soya milk overnight to create a soft and delicious overnight oats bowl. This is what my son eats too – he prefers his with peanut butter and banana.”
Dr Federica Amati, head nutritionist at Zoe, has issued a warning about breakfast cereals, saying: “Many breakfast bowls of cereal 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, like ‘added vitamins and minerals’ or ‘a source of iron.’ In reality, it’s always best to opt for whole foods first that are naturally high in micronutrients and fibre – like fruits, vegetables, seeds, eggs, sourdough bread with nut butter and yoghurt.”
3. Pre-packaged bread
When it comes to pre-packaged bread, don’t be fooled into thinking it’s just a simple mix of flour, yeast, and water. The BBC reports that much of today’s supermarket bread is mass-produced and “contains additives that help speed production, extend shelf life, improve flavour and texture, and fortify against the nutrients lost during processing”.
White bread made from refined flour can wreak havoc on your gut health and lead to blood sugar spikes. While bread made from unrefined, wholegrain flour is generally better, consumers should be wary as labels such as “multi-grain”, “granary” or “organic” can be misleading.
It’s crucial to check the ingredient list to ensure you’re getting a truly wholesome product.
However, Cambridge University geneticist and molecular neuroendocrinology professor Giles Yeo, and honorary president of the British Dietetic Association, believes bread has been unfairly maligned. Speaking on the Zoe podcast, he said: “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. Cakes, chocolate and cookies
Cakes, chocolates, and biscuitsIt’s no surprise that these sweet treats are high in sugar, with many containing it as their primary ingredient. But what’s more alarming is the cocktail of other ingredients, including emulsifiers, preservatives, and raising agents, that go into making them.
For instance, Asda’s Exceptional Chocolate Fudge Cake boasts a whopping 25 ingredients, many of which are unrecognizable. On the flip side, chocolate has some significant health benefits. According to Prof Tim Spector, chocolate “comes from a plant that is fermented to give it great complexity, so it’s a mixture of fibre and protein, and lots of essential nutrients and defence chemicals called polyphenols.”
Flavanols, a type of polyphenol found in chocolate, and theobromine, another natural compound in cocoa, have been linked to improved blood vessel function, lower blood pressure, and a reduced risk of heart disease in individuals with and without pre-existing health conditions, according to research.
To reap these benefits without the harmful effects of sugar and UPF ingredients, it’s best to opt for high-quality dark chocolate containing at least 70% cocoa – but always check the label to be sure. Fizzy drinks also fall into this category, and they need no explanation.
5. Crisps
As for crisps, they’re typically high in unhealthy fats and salt. While an occasional indulgence isn’t disastrous, even seemingly healthy options like Kettle Chips’ salt and black pepper flavour contain ingredients such as maltodextrin.
And when it comes to products like Pringles, the long list of ingredients means they bear little resemblance to an actual potato.
