I have been chatting a lot recently about ultra-processed foods with my clients. Dr. Chris van Tulleken’s book “Ultra-Processed People” along with his research, TV work and podcast interviews has made a lot of my clients in the UK take note and want to chat about this more.

I have always focused on food quality with my clients but we also don’t strive for perfection – perfect is the enemy of good and all that – so this is always a very interesting topic to chat about.

What Are Ultra-Processed Foods?

Ultra-processed foods (or UPFs for those who love a good abbreviation) are essentially foods that have been, well, ultra-processed. Sounds obvious, right? But what does that really mean?

UPFs typically undergo various processing stages and often contain many ingredients. These can include not only basic foods (like corn or wheat) but also additives, colours, preservatives, sweeteners, and other chemical agents.

Common examples include:

Soft drinks
Instant noodles
Pre-packaged biscuits and cakes
Many ready-to-eat meals
Sweets and chocolate bars
Processed meats, like some sausages and reconstituted meat products

If it comes in flashy packaging and boasts a laundry list of ingredients you struggle to pronounce, it might be an ultra-processed food.

Why Might UPFs Be Considered ‘Bad’?

Nutrient Depletion: Many UPFs lack essential vitamins and minerals due to the intensive processing they undergo. What you’re left with is often calorific but less nutritionally dense.
Excessive Calories: UPFs often pack a high-calorie punch, sometimes leading to overconsumption without realising it.
Sugar, Salt, and Fat Galore: These ingredients can be found in abundance in many UPFs, and excessive intake of these can lead to a host of health issues, including obesity, heart disease, and diabetes.
Additives and Preservatives: Though many of these are deemed safe in small amounts, concerns arise about the cumulative effect of consuming multiple additives from different food sources.
Potential Health Risks: Some studies, including those from Public Health England, suggest a link between high UPF consumption and health issues like obesity, heart disease, and even certain cancers. It’s important to remember that correlation doesn’t always mean causation, but the initial findings are worth considering.

All Doom and Gloom?

Let’s not be hasty and demonise all UPFs. Not all are created equal, and not all are harmful in moderation. It’s about understanding what’s in your food and making informed choices. Moreover, in our fast-paced lives, the convenience of UPFs can’t be denied. The key is balance and moderation.

How Can We Make Better Choices?

Read Labels: Understand what’s in your food. If the ingredients sound more like a chemistry experiment, think twice.
Cook More: Preparing meals at home using fresh ingredients gives you control over what goes into your food.
Limit, Don’t Eliminate: If you adore a particular UPF, don’t feel like you must give it up entirely. Just be mindful of how often and how much you’re consuming.
Stay Informed: The world of nutrition is ever-evolving. Keep yourself updated with trusted sources.
Seek Balance: Mix up your diet with fresh fruits, vegetables, whole grains, lean meats, and other minimally processed foods.

In conclusion, while UPFs have their pitfalls, a sprinkle of knowledge and a dollop of mindfulness can help us navigate the supermarket aisles with confidence. Happy eating! 🥦🍰🥕🍫🥗🍩