In the past few days, the news has featured a study published in Jama Internal Medicine called NutriNet-Sante based on 44,000 people that has been running since 2009. The study looked at the proportion of the diet made up of “ultra processed” foods. These are the kinds of foods made in a factory using industrial ingredients and additives, such as confectionery, biscuits, breakfast cereals, packet soups and ready meals. In summary the research showed a 15% increased risk of dying occurring in those that ate more ultra processed food (or at least evidence to suggest that it is detrimental to health), even when other possible contributors were taken into account. As it happens, France consumes less of this type of food (14%) than most other countries including the UK. Currently it is suggested that over half the UK diet is made up of heavily processed food.
Why do people eat processed food?
There may be a number of reasons why people consume this type of food, including, lower cost and convenience in terms of time or for those living alone, and taste (the high sugar and fat content often contained in this type of food tends to make it highly palatable).
Why is it detrimental to health?
Eating lots of ultra processed food may lead to weight gain and being overweight may increase the risk of cancer and heart disease. Unlike eating whole foods when cooking from scratch, there tends to be less fibre and nutrients and there is the addition of fats, added sugar, and chemical preservatives in ultra processed foods. A tell-tale sign is a long list of ingredients on the packaging including ones that are not recognised as foods!
So how can we reduce the amount of processed foods we eat?
Cooking from scratch at home using foods in their natural state. This allows control over the ingredients (including sugar and salt) and avoids the need for additives. To save time it is possible to batch cook once a week and portion the food before freezing. This is useful if you are cooking for one as it can help reduce food waste and save money.
Making swaps from highly processed versions, such as sweetened breakfast cereal. This could be replaced with porridge oats, or biscuits could be replaced with homemade flapjacks for example made from oats, seeds, dried fruit, and coconut oil. As a compromise when time is short or you are feeling too tired to cook, opt for convenience foods that resemble whole foods eg. whole pieces of fish/meat with vegetables to be roasted in the oven, poached fish and a chopped salad, or a fresh pot of bean and vegetable soup. Alternatively, there are companies that prepare home cooked meals that can be bought and stored in the freezer i.e. Cook (www.cookfood.net).
Ultimately there is no” good” or “bad” food, it’s more about quantity and balance. So, when making decisions shopping, try to put more emphasis on buying whole foods and keep processed foods to a minimum.
If you would like support to design a bespoke nutrition plan to suit your individual needs, please get in touch: Joanne@whole-nutrition.co.uk, Tel. 07970 227037.
Joanne Jackson is a Cardiff-based nutritional therapist who has seen in clinic how diet and lifestyle directly impact upon energy, concentration, mood, and ability to handle day to day stress, and has developed nutrition programmes which gives people the knowledge and tools they need to look after their own health and wellbeing. She addresses common every day health concerns and offer simple and practical meal and snack suggestions to beat energy slumps, feel clear headed & focused, lose weight, boost mood and concentration, and safeguard your health.