The family-favourite foods killing thousands of us every year revealed – as top GP shares ‘life-saving’ swaps
WHOLEGRAIN bread, low fat yoghurts and baked crisps - all healthy, right?
Not necessarily, experts warn, because they can all be classified as ultra-processed foods (UPFs). So, how can you tell if the foods in your cupboards are posing a danger to your family?
These mass-produced products now make up 54 per cent of our diets, but they could have detrimental effects on our health.
A study by Central Queensland University - based on information from 10million people worldwide - linked UPFs to an increased risk of 32 health conditions, including diabetes, heart disease and cancer.
Separate research published in the American Journal Of Preventive Medicine this week warned they contribute to 18,000 early deaths in England every year.
Almost all food is processed to some extent, but UPFs usually contain five or more ingredients you wouldn’t find in your kitchen, such as artificial sweeteners, colourings, preservatives and emulsifiers. They also tend to be high in fat, sugar and salt, and low in fibre.
Dr Camilla Stokholm, GP and author of What Your Doctor Eats, shares the worst culprits - and how to reduce your intake…
"UPFs are ‘food-like substances’ and we have been unsuspecting guinea pigs in their use.
"These products are nutritionally depleted compared to whole foods, and they appear to rewire our brain’s pleasure centres, driving addictive behaviour.
"They seem to cleverly circumvent our satiety mechanisms, meaning they don’t stimulate fullness but make us more hungry.
"I feel disgusted by UPFs, and the more time you spend thinking about them, you will too.
"The most problematic ones I suggest you avoid are..."
THESE get sneaked into most sweet UPFs. Not only do they directly harm your gut microbiome, they make you gain weight.
Studies comparing sugary drinks with diet versions show no difference when it comes to preventing obesity.
Why? Because they still stimulate your insulin and make you feel hungry, especially for high-sugar foods.
KIDS’ MENUS
WHAT you feed your children directly moulds their future health.
Unfortunately, we have a culture of feeding them 'kid's menu' food - think chicken nuggets and pizzas.
Up to 70 per cent of the calories British children consume now come from UPFs; this is a missed opportunity to protect them from disease later in life.
CRISPS
BRITS eat more crisps than anyone else in the world, and this is a real problem.
They do nothing to stimulate our fullness mechanism and ironically trigger a hunger hormone spike.
Crisps should be a party food we enjoy as a treat.
SAUSAGES
WE know ultra-processed meats like ham and sausages increase our risk of bowel cancer.
Research has also shown links to dementia, diabetes and heart disease, so I'm not sure why anyone still eats them!
BREAD
MOST supermarket breads are UPFs and a missed opportunity for what can be a nutrient dense food.
I bake bread myself or go to a trusted baker, who will use minimal ingredients.
IF you want to have good health, a good way to start is from your diet.
The Eatwell Guide shows that to have a healthy, balanced diet, people should try to:
- eat at least 5 portions of a variety of fruit and vegetables every day
- base meals on higher fibre starchy foods like potatoes, bread, rice or pasta
- have some dairy or dairy alternatives (such as soya drinks)
- eat some beans, pulses, fish, eggs, meat and other protein
- choose unsaturated oils and spreads, and eat them in small amounts
- drink plenty of fluids (at least 6 to 8 glasses a day)
Source: NHS
FERMENTED foods and drinks can be incredibly good for our gut health, but legally, products don’t always need to have any real strains of bacteria in them!
Always read the label. If there’s a long list of preservatives, vinegar or artificial sweeteners, it’s not a true ferment.
MEAL REPLACEMENTS
IF you're drinking your meal, you automatically bypass very important satiety mechanisms.
You also strip away so much pleasure from food. Life's too short - sit down and chew it please!
PROTEIN PRODUCTS
I WENT through a phase of eating protein pancakes, bars and chocolate.
I could have enjoyed much more nutrient-dense sources like eggs and beans for a fraction of the cost - and avoided nasty additives.
‘HEALTHY’ DESSERTS
IF I'm going to have a dessert, it’s a traditional, homemade one with all the bells and whistles.
It's a rare treat I genuinely look forward to rather than a half-arsed ‘high protein’ or ‘low sugar’ replacement packed with emulsifiers and stabilisers.
YOU don’t need to cut UPFs out completely though.
I believe life is for living and in today’s world, it would be incredibly difficult to avoid all UPFs.
I estimate only 10 per cent of what I eat comes from UPFs – they are often you-only-live-once indulgences which I don’t overthink!
Even some of the 85 per cent dark chocolate I eat is technically an UPF but I don’t think this negates its beneficial polyphenols, which can prevent cell damage and help you live longer.
I also still eat childhood-favourite biscuits and ice-creams as rare treats.
As a doctor I’m painfully aware that life is too short – ‘good enough’ is my goal.
My number one piece of advice can be summarised in four words: cook your own food.
The mantra for many Brits seems to be that food must be, above all else, convenient.
Marketing pushes the idea that we lead busy lives and shouldn’t feel pressured to ‘slave away in the kitchen’.
But we all make time for the things that are important to us (look at your screen time!).
Changing your attitude is the most powerful tool to reduce your UPF consumption.
GETTING less than 20 per cent of your energy from UPFs will produce astronomical results for your health.
These are some of my favourite simple swaps...
- Crackers – try Ryvita Crispbreads instead
- Supermarket bread – seeded rye often isn’t UPF; otherwise, go to a trusted bakery or bake it yourself
- Granola – not my idea of a glucose-steady breakfast; instead, use toasted nuts, shaved coconut, seeds, cacao nibs
- Sweet yoghurt – buy plain yoghurt and mix with frozen berries
- Salad dressing - make this yourself by blitzing a jar of roasted peppers, a handful of fresh basil, a handful almonds, 1tsp paprika, 2tbsp extra virgin olive oil
- Cereal bars – I’m not a fan and would treat sweet foods like this as a dessert; if you really love them, cook them yourself and eat them at the end of a savoury meal
- Protein products – get protein from whole foods like Greek yoghurt, cottage cheese, eggs, pulses and tofu, which are cheaper and better for you
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