\n\t\t\t\t\tCrisps for popcorn, curry sauces for pastes – these are the easy swaps for an instantly healthier diet\t\t\t\t\t <\/p>\n
Ultra-processed foods<\/a>, or UPFs<\/a> as they are now known, have been on the radar of the health-conscious for a while now \u2013 and new research only intensifies their scrutiny. In a major review of research into UPFs recently published in The Lancet<\/a>, researchers warn they are displacing whole foods in diets across the world, harming public health and contributing to chronic disease.<\/p>\n It\u2019s estimated ultra-processed foods make up at least half of the average UK diet. \u201cMany UPFs are nutritionally unbalanced,\u201d explains Dr Sammie Gill, registered dietitian and BDA media spokesperson. \u201cThey are calorie-dense and contain added fat, sugar, salt, as well as additives such as preservatives, flavourings, emulsifiers, colourings and sweeteners. These change the colour, texture and flavour of foods making them highly palatable and easy to overconsume.\u201d<\/p>\n She warns that growing evidence suggests a higher consumption of UPFs is linked with poorer health. \u201cObservational studies have linked UPF consumption to cancer, obesity, cardiovascular disease, type 2 diabetes and mental health disorders.\u201d<\/p>\n Gill notes that some lab and animal studies have shown that some emulsifiers can have harmful effects<\/a> on the gut microbiome: \u201cAlthough further research is needed to confirm if these effects translate to real-world health outcomes in people.\u201d <\/p>\n Feeling overwhelmed walking the supermarket aisles these days? It\u2019s unsurprising. That\u2019s why we\u2019ve asked dietitians and nutritionists for the UPFs we should cut out completely for healthier diet \u2013 and what to buy instead.<\/p>\n Swap sugary breakfast cereals for overnight oats<\/p>\n \u201cSugary cereals are typically high in sugar and low in fibre,\u201d says Gill. But starting the day with whole foods can make a big difference to your energy levels throughout the day, adds registered dietitian Helen Bond: \u201cPorridge, homemade granola or overnight oats are easy to make, cheap to buy and really filling, too. When you make it yourself, you can control exactly what goes into the first meal of the day.\u201d She suggests getting creative with toppings to make breakfast more nutritious \u2013 like berries (\u201cfrozen are most economical\u201d), nuts and seeds or butters. \u201cThis will keep your blood glucose levels steady throughout the morning and energise you to take on the day.\u201d<\/p>\n Swap flavoured yogurts for Greek yogurt\u00a0<\/p>\n Yogurt is an everyday staple for many, but Bond warns that \u201cmany flavoured yogurts, especially those aimed at kids, are often high in added sugars, artificial sweeteners and flavourings\u201d. Use plain Greek or natural yogurt instead, she suggests. \u201cAgain, add your own natural sweetness, fibre and plant diversity \u2013 your gut microbes will love you for it.\u201d <\/p>\n \u201cLow fat\u201d yogurts can also often contain higher amounts of added sugars or artificial sweeteners and flavourings \u201cto make up for the fat shortfall,\u201d Bond says. \u201cI always encourage people to look at the labels and see what is in the product. Check out the ingredients list \u2013 those ingredients that are higher up the list are in the greatest quantities. This way, you can make an informed choice about which one to choose.\u201d<\/p>\n Swap shop-bought protein bars for a handful of nuts\u00a0<\/p>\n Just because they\u2019re labelled \u201chigh in protein\u201d doesn\u2019t mean they\u2019re healthy, warns Bond. \u201cThis can mask the fact that these products contain lots of added ingredients that extend the shelf life but don\u2019t add anything nutritionally.\u201d Grab a handful of almonds or mixed nuts<\/a> instead, she suggests. \u201cThey are naturally high in plant-based protein and fibre \u2013 a great hunger-busting combo \u2013 and also contain vitamins and minerals like calcium, important for keeping our bones and teeth strong.\u201d<\/p>\n If you can\u2019t happily give up your pre- or post-workout snack bar, Gill recommends making a batch of your own homemade oat bars with just three ingredients: oats, banana and peanut butter.<\/p>\n Swap packaged, sliced white bread for sourdough<\/p>\n \u201cMost mass-produced bread products are made using industrial processing and often contain ingredients like emulsifiers and preservatives to extend shelf life, improve the texture and enhance flavour,\u201d explains Maz Packham<\/a>, a nutritionist at W-Wellness<\/a>. \u201cWhere possible, look for bakery bread or sourdough made from just flour, water, yeast and salt, as this is less processed and free from the additives and processing agents commonly found in packaged sliced bread. Sourdough\u2019s natural fermentation can also make it easier to digest and may improve nutrient absorption.\u201d <\/p>\n Obviously, there\u2019s a convenience and budget factor here, too. So, if you can\u2019t buy fresh, look to wholemeal and seeded varieties that pack in more fibre, even if they do contain additives.<\/p>\n Swap highly-processed wraps and frozen pizzas for making your own<\/p>\n Like bread, many packaged wraps you find at the supermarket contain a surprisingly long list of ingredients, including raising agents, preservatives and emulsifiers, Packham points out. Look to products which contain only a handful of ingredients like wheat, water, olive oil and salt, she advises, like those from the brand Crosta Mollica. <\/p>\n Same goes for pizza. Buy a pizza base (which are typically less processed) and add your own toppings. \u201cI like to add colourful roasted vegetables, chunks of mozzarella and olives, then top it with rocket to serve,\u201d Packham says. The added fibre and protein will keep you fuller for longer, too. \u201cI also like to make this healthy, gluten-free quinoa pizza base<\/a> which is super quick \u2013 it takes about 10 minutes to make \u2013 and tastes amazing.\u201d<\/p>\n Swap fizzy drinks for sparkling water or kombucha\u00a0<\/p>\n Fizzy drinks contain high amounts of sugar \u2013 around 30g of sugar per can, Gill says, while diet and zero sugar versions typically contain artificial sweeteners and flavourings to give that sweet taste. Swap out for lower sugar alternatives such as sparkling water with added fruit, kombucha or flavoured sparkling water from brands like DASH, she suggests.<\/p>\n Swap crisps for popcorn<\/p>\n Crisps are never going to be considered a \u201chealth food\u201d, but let\u2019s face it, sometimes nothing beats that moreish crunch. Bant-registered nutritionist Emilia Papadopoullos<\/a> says that even some baked snacks that are positioned as \u201chealthier\u201d alternatives still contain emulsifiers, colourings, sugar, glucose syrup and flavour enhancers. \u201cWhile these ingredients aren\u2019t inherently bad in small doses, the combination of sugar, salt, fat, and very little amounts of fibre and protein can make them more addictive, meaning people are more likely to eat more of them.\u201d<\/p>\n Look to products that are made just with potatoes, oil, salt and other natural flavourings, or opt for lightly salted popcorn instead \u2013 though not the sugared or toffee-covered variety, \u201cwhich contain just corn, oil and salt, and naturally has a little more fibre.\u201d <\/p>\n Swap pre-made curry sauces for pastes<\/p>\n Clinical nutritionist Eva Humphries<\/a> (@wholefoodwarrior<\/a>) suggests a simple swap away from curry sauces \u2013 \u201cwhich are often laden with modified starches, gums and flavourings,\u201d \u2013 to curry pastes. \u201cThese are more likely to contain better-quality ingredients, and less likely to contain thickeners,\u201d she says. \u201cOnce the base of flavour is present with a paste, it\u2019s easy to add your own coconut milk, cream or tomato to make a tasty curry.\u201d As with everything on this list, it\u2019s always worth checking the ingredients because products differ.<\/p>\n Swap ice cream for creamy frozen bananas and coconut milk<\/p>\n Granted, it\u2019s a tip for warmer months, but when you\u2019re in need of a sweet treat, healthier options can be made, too. \u201cCommercial ice creams often contain added emulsifiers, stabilisers, refined sugars and vegetable oils to improve the texture and taste,\u201d says Packham. \u201cThey can be highly processed and not something you would typically use when making ice cream at home.\u201d Instead, she suggests swapping for an easy homemade alternative, also known as \u201cnice cream\u201d, using just two ingredients: simply blend frozen bananas and coconut milk to give a delicious soft-serve texture.<\/p>\n Swap canned soup for a big batch of homemade soup<\/p>\n While by no means the worst offender when it comes to UPFs, canned soup can contain stabilisers, preservatives and be high in sugar and salt to enhance flavour, points out Packham. For a healthier and heartier alternative, she encourages chucking a load of your favourite veggies into a roasting tray to make your own additive-free soup<\/a>. \u201cI like to use a combination of tomatoes, red peppers, red onions, fresh or dried herbs, garlic and vegetable stock. Just roast then blend to give a delicious and minimally processed alternative that is naturally rich in fibre, vitamins and minerals from your chosen vegetables and spices.\u201d<\/p>\n