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Refresh Your Diet: Expert Advice on Swapping Ultra-Processed Foods for Healthier Choices
Health experts are encouraging Britons to refresh their diets by replacing ultra-processed foods (UPFs) with more nutritious alternatives. Dr. Zoe Lees suggests that excessive consumption of foods packed with concealed additives and refined sugars may impede weight loss efforts and elevate the likelihood of developing health issues such as heart disease and type 2 diabetes. Making informed food choices is crucial for maintaining a balanced diet and overall well-being.
Hidden Sources of Ultra-Processed Foods
Dr. Lees, a specialist from MedExpress, an online pharmacy, highlighted that many individuals are unaware of how prevalent “hidden” sources of UPFs are in everyday food items. She stated, “Ultra-processed foods are ubiquitous – ranging from quick snacks to seemingly healthy selections. They frequently incorporate additives, preservatives, and elevated quantities of refined ingredients, potentially triggering cravings, overeating, and challenges in weight management. Identifying and substituting these with whole food options can significantly enhance energy levels and general health, promoting sustainable weight loss and its maintenance.”
Five Common Hidden Ultra-Processed Foods:
1. Plant-Based Milks
Plant-based milks have gained considerable traction among vegans and non-vegans alike, often perceived as a more healthful choice than dairy milk. However, Dr. Lees cautioned, “Numerous varieties contain stabilizers, emulsifiers, and added sugars.”
Healthier Swap: “Instead, choose unsweetened versions with minimal components to assist in lowering added sugar intake and minimizing exposure to unnecessary additives.”
2. Packaged White Bread
Pre-packaged sliced white bread found in supermarkets can be high in salt and sugar, and incorporates highly refined flour and numerous additives.
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Healthier Swap: “Wholegrain, dark rye, or homemade breads – the least processed option – are generally less processed and serve as excellent alternatives,” advised Dr. Lees.
3. Pasta Sauces
Commercially prepared pasta sauces offer a fast and convenient meal component but may harbor added sugars, oils, and preservatives to prolong shelf life.
Healthier Swap: Producing your own sauce using fresh vegetables, olive oil, and herbs is “a more healthful alternative and can aid in reducing sugar, salt, and preservative content,” Dr. Lees explained.
4. Flavoured Yogurts
Yogurts are frequently considered beneficial for gut health, but their nutritional content can differ significantly. Dr. Lees elaborated, “Flavoured yogurts commonly contain substantial amounts of added sugar or utilize artificial sweeteners.”
Healthier Swap: “For a straightforward and more healthful option that is also rich in protein, select plain Greek yogurt and incorporate your preferred fresh fruit.”
5. Deli Meats
Deli meats like sliced ham and salami might include elevated levels of sodium nitrates and other additives associated with negative health implications, Dr. Lees warned.
Healthier Swap: She further suggested: “Replace with grilled chicken, turkey, or tuna, which are minimally processed and supply vital protein without the comparable levels of additives present in deli meats.”
Identifying Ultra-Processed Foods
Other warning signs to watch for during grocery shopping include lengthy ingredient lists featuring unrecognizable items, ingredients like glucose-fructose syrup, refined flours, and seed oils, as well as emulsifiers and artificial sweeteners.
Dr. Lees concluded by noting that substituting UPFs does not necessitate eliminating all favourite foods entirely. “Instead, being conscious of your choices and balancing your diet with a greater proportion of whole foods can result in enduring health advantages and support weight loss objectives,” she said.