I know I’m preaching to the choir here…
Because it’s unlikely that anyone who signed up to get the Good Life letter is not aware of this…
But, dear me, the evidence piling up against ultra processed foods looks increasingly grim.
According to a recent study in The British Medical Journal, published in February, mass produced ready meals and sugary cereals are now linked to 32 different damaging health outcomes.
These include…
- Diabetes
- Cancer
- Heart disease
- Depression
- Anxiety
In the study of ten million people (yep, that’s not a typo, I do mean ten MILLION), it was found that those who stuffed themselves with the highest amounts of UPFs were:
- 55% more likely to die young…
- 21% more likely to die of hear disease.
- 22% more likely to be depressed…
- 50% more likely to have insomnia and anxiety.
Quite the statistical horror show, isn’t it?
In the editorial for the BMJ, Professor Carlos Monteiro – the guy who came up with the term ‘ultra processed food’ – said the problem was that human beings cannot physically adapt to these foods, because they are “chemically manipulated cheap ingredients”.
He added that these foods are “made palatable and attractive by using combinations of flavours, colours, emulsifiers, thickeners and other additives.”
Among the worst offenders are:
- Mass-produced breads that are often loaded with preservatives and additives to extend shelf life.
- Ready meals and takeaways, which, while convenient, are frequently high in salt, sugar, and unhealthy fats.
- Breakfast cereals, especially those targeting children, which can be deceptively high in added sugars and low in nutrients.
- Processed meats, such as sausages and bacon, which not only contain harmful additives but also have been linked to increased cancer risk.
- Sweets and sugary drinks, which are perhaps the most obvious culprits, loaded with sugars and artificial ingredients that contribute to a myriad of health issues.
As I said earlier, I’m pretty sure you know this already – and I would hazard a guess that all my readers are aware of UPFs and their dangers.
And yet…
I ALSO know how easy it is to succumb to them.
When we are really hungry and in a rush, it’s not always possible to grab a satisfying snack. So we end up in the petrol station, all-night garage, corner shop or mini-market, scouring the shelves for something quick to eat.
Your average Londis or Costcutter is full to the brim with UPFs, and it’s hard to find something that isn’t – maybe an apple or banana if you’re lucky.
And sometimes we are just exhausted after work – perhaps a bit down in the dumps – and we just crave something that gives you that ‘hit’ of salt, fat, sugar and whatever else.
So how to avoid that?
Simple answer – you don’t always need to.
If it’s just the occasional lapse, then just enjoy it and appreciate it for its transgressive joy! Then eat something wholesome and healthy for the next meal.
But I’d recommend you try some of the following measures to make sure this occasional treat doesn’t become a habit…
How to fend off the desire for UPFs
Try batch cooking. Spend a bit of time each week preparing homemade dishes in large quantities, then freezing some of them.
Not only does this give you control over what goes into your food, but it also gives you an instant convenience food you can reach for in emergencies.
Keep plenty of nuts and seeds in your home. Instead of reaching for crisps or biscuits, you could sate yourself with these instead. They’re full of healthy fats that can stave off hunger without the negative impacts of UPFs.
Make your own treats. Baking your own biscuits, cakes and bread allows you to control the amount of sugar and avoid artificial additives.
Eat more fruit-based desserts. When the sugar craving strikes, opt for puddings like baked apples with cinnamon, fruit salad, or berries with a Greek yoghurt.
With a bit of planning, you can enjoy meals and treats that nourish your body without succumbing to the dangerous siren call of ultra-processed foods.
One final thing today to bear in mind…
Why not all UPFs are the same
UPF is a broad term that includes a lot of foods with varying degrees of additives and created from very different processes.
They are not all the same as each other, and not all as bad as each other.
Which is why reading the label is important.
Ultimately, you need to make a judgement based on the ingredients – and that’s not easy.
Dr Adrian Brown, the lead author of the latest UPF study says: “One of the biggest challenges for people is to identify what’s healthy and what’s not in a supermarket environment. On the face of it, a low-fat yoghurt may look healthy for, example, but it may also be high in sugar. Adding that it’s also ultra-processed will only make these decisions harder.”
Here are some tips….
- Generally, the shorter the ingredient list, the better. More ingredients usually mean more processing.
- If the label looks like a chemistry experiment, then avoid!
- Look for items with less added sugar. This is usually quite simple as labels distinguish between total sugars and added sugars.
- Choose products with unsaturated fats over those with saturated fats and trans fats.
- Go for whole grains over refined grains
- High-fibre options are often less processed and better for your digestion
- Be wary of artificial colours, flavours, sweeteners, or preservatives like nitrates and phosphates.
And like I say, don’t burden yourself with too much guilt if you eat a big ready meal one night.
If you do have a bit of a UPF habit, the key is to take small, achievable steps to reduce your exposure to these foods over time.
That’s often the best way to ease yourself into a better long-term diet, without feeling overwhelmed.
