Some ultra-processed foods can be healthy as one expert slammed the ‘demonisation’ around the food (Image: GETTY)
Experts are pushing back against the “demonisation” of ultra-processed foods, highlighting some of the healthiest options within this often maligned food group.
Ultra-processed foods have been under intense scrutiny, making headlines for their severe impact on our diet and health, increasing the risk of several chronic diseases and being found in items many would have previously considered healthy. However, experts are now urging shoppers to avoid the “paranoia” surrounding UPFs.
Kimberley Wilson, author of Unprocessed, told The Guardian: “Scientists have not reached a consensus on what it is about UPFs that makes diets high in these foods so harmful. The UPFs that seem to be driving the harms are sugar-sweetened beverages and processed meat products.”
However, she also identified a number of other items containing UPFs which actually contribute to “better health outcomes”. Rather than dismissing UPFs entirely, the expert encouraged people to increase their intake of fibre, fruit and vegetables.
Rob Hobson, author of “Unprocess Your Life,” chimed in with a warning against the demonisation of foods due to ultra-processed fears: “You can get in a really bad place with UPFs where you start demonising foods. Don’t get paranoid about it.”
He suggests a straightforward approach: steer clear of products “with ingredients you don’t recognise”. Following their guidance, the specialists unveiled 17 seemingly or typically ultra-processed food items that are actually healthier than commonly perceived.
Shredded Wheat
Shredded wheat is often lumped together with other breakfast cereals as ultra-processed, but the original version stands out as a healthier choice. The experts caution against honey and nut varieties, which usually pack four types of sugars and “natural flavourings”, a tell-tale sign of a UPF.
Coconut milk kefir
Coconut milk kefir is another item on the list, praised for its health benefits. This fermented milk drink is a great alternative to Greek yoghurt, which often contains stabilisers and thickeners, making it a UPF. Hobson recommends Cocos organic natural coconut kefir as a top pick.
Nut butter
When it comes to mixed nut butter, most options are riddled with added sugar, palm oil, and emulsifiers. However, they’re also a way to contribute to the recommended intake of 30 different plants per week.
Opting for something like Biona organic mixed nut butter might be more expensive, but it’s a healthier investment, according to the experts.
Sourdough bread
Sourdough bread gets a nod for being a better option compared to other breads, thanks to its traditional preparation methods that avoid the additives found in many modern loaves.
The experts have weighed in, suggesting that if you’re looking to avoid ultra-processed foods (UPFs), organic or sourdough bread might be your best bet over more conventional options. They also emphasised that true sourdough should not contain baker’s yeast.
Baked beans
When it comes to baked beans, Hobson confessed to making his own but doesn’t shy away from the store-bought variety on wholemeal bread, thanks to its fibre content. He did, however, caution against non-organic tins which could harbour modified starches, colours, and flavourings.
Salad, soups and broths
For a quick meal, salads are often the go-to, and the expert’s choice typically includes “leaves, grains, seeds and protein”. But beware of supermarket dressings; they’re usually ultra-processed, so he recommends using them sparingly.
In terms of broth and soups, the specialist gave a nod to Waitrose’s hearty chicken and vegetable broth as a solid stand-in for homemade versions, especially when under the weather. It’s packed with veggies and other recognisable ingredients, offering a simple solution without the added UPFs.
Falafels
Lastly, while Hobson enjoys homemade falafels, he doesn’t completely dismiss store-bought ones. However, he advises vigilance regarding their fat content and potential ultra-processed additives like flavourings and colourings that could diminish their nutritional value.
Hummus
Hobson, who keeps his diet free of ultra-processed foods (UPFs), admitted that while he generally avoids store-bought hummus due to its unwanted preservatives and fatty oils, it can still be classed as UPF on a technicality. This is because even brands cutting out ultra-processed ingredients often use “concentrated” lemon juice, resulting in their products being categorised as UPFs.
Flatbreads
When it comes to flatbreads, the warning bells toll. Many varieties are packed with a lengthy ingredient list featuring preservatives, emulsifiers, and stabilisers.
But Hobson points out, not all hope is lost, taking Crosta & Mollica’s Holeblend flatbread as an example – with its simple composition of wholemeal and wheat flour, water, extra virgin olive oil, and salt.
One-pot meals
Turning to one-pot meals, preconceptions of a UPF-free diet may evoke images of endless hours in the kitchen; yet, Hobson found salvation in convenient options like Bol pots, which cater to both the time-restricted and health-conscious.
Flavoured waters
Despite the conundrum of choosing between sugary sodas and dull water, sparkling waters infused with fruits offer a tasty compromise. Hobson singles out Dash for praise, as it leverages “wonky” supermarket-rejected fruit.
However, he cautions that while these beverages walk the tightrope of the UPF definition, they’re preferable to the likes of Diet Coke.
Rice and quinoa
Hobson addressed the basics of rice and quinoa, staples which remain uncontaminated by the UPF plague.
“Packet grains are a lifesaver,” Hobson exclaimed, highlighting that, similar to shredded wheat, the best options are plain ones because the flavoured varieties often contain UPF additives such as glucose syrup. He recommended both rice and quinoa packets as an effortless way to incorporate high fibre and wholegrains into meals.
Pizza
When it comes to pizza, many might think it’s off-limits on certain diets, but Hobson has some reassuring advice: opt for sourdough pizza bases with simple ingredient lists. By adding a generous helping of veggies on top, it can turn out to be a relatively wholesome dinner. The nutritionist affirmed, “There’s a place for every food as part of a balanced diet.”
Gnocchi
Hobson doesn’t dismiss store-bought gnocchi entirely, pointing out that fresh potato versions are better than those laden with preservatives and artificial flavourings. He notes that even some flavoured products, like Dell’Ugo’s offerings, only include natural vegetables such as pumpkin and spinach, making them a more wholesome choice.
Salted crisps
Not all snacks have to be forbidden for those avoiding ultra-processed foods, according to Hobson. For a savoury treat, he suggests high-quality sea-salted crisps, singling out Tyrells as a less processed alternative.
However, he warns that this advice is specific to certain flavours, as others like tomato and chilli chutney contain long lists of UPF ingredients.
Vanilla ice cream
Even organic vanilla ice cream makes the cut in Hobson’s guidance. According to Wilson, organic ice cream, particularly those without emulsifiers, can be healthier than many might anticipate, despite being largely an ultra-processed food. She highlighted Duchy’s organic range as a healthier alternative, which, although classified as a UPF due to its skimmed milk powder, contains only five other pantry-friendly ingredients.
