Introduction
It is essential to understand that it is not always the best option to begin a calorie deficit or cut out x amount of calories when trying to lose weight, but to cut out certain processed foods. But firstly, let’s discuss what they are.
What are Ultra-processed foods?
Ultra-processed foods are industrial manufactured foods that derive from substances that are extracted, refined or blended from original food, alongside substances such as flavoring, coloring, texture and preservation. Such foods have very little or absolutely no whole foods, high in fat and salt and contain ingredients that you wouldn’t stereotypically find in the kitchen such as high-fructose, corn syrup, hydrogenated oils and artificial colors. Examples of well-known ultra-processed foods are sugary snacks, instant noodles, sodas, packaged baked goods and ready-to-eat meals.
Ultra-processed food is something that should be consumed with reason and with caution. It’s important to remember that such food lacks the necessary nutrients, making them linked to serious health concerns.
The types of Ultra-processed foods
However, it is not as simple as cutting out processed foods considering there are four different groups of processed foods, and not all of them are bad if taken within moderation.
The first group you have is unprocessed foods which are whole natural foods that will only have been washed and had inedible parts removed, such as bones from meat or fertilizer from fruit and vegetables. These unprocessed foods include fruit and vegetables, whole pieces of meat such as chicken, beef or chicken breast, fish, dried herbs, and eggs.
The next group you have is processed culinary ingredients such as flour and sugars, butter, oil, animal milk and honey. These foods are all made from unprocessed foods and produced into something else.
Then you have processed foods made from a mixture of the two groups (1. and 2.) into something more edible like cheese, bread, tofu, and pasta.
Finally, you have ultra-processed foods. This is the group you want to avoid indulging in daily, as they include many E numbers which are chemically altered ingredients designed to keep us coming back due to their addictiveness. Not only is it bad that these ingredients keep us wanting more, but they also accommodate serious health risks. This is no surprise considering some E numbers, such as E171 (Titanium dioxide), are used in paints and sunscreens. It can also typically be found in many ultra-processed foods such as chocolates, cheeses and chewing gum to give it that extra shine. A similar ingredient used is carnauba wax which is often found in Haribos, but what you wouldn’t expect is that it is sold as a paste wax to clean the exterior of your car.
Alternatives to Ultra-processed foods
- Whole Snacks: If you’re struggling to cut out Ultra-processed foods because you are a snacker, switching to whole snacks is a viable, more healthier option. Foods such as popcorn, vegetable sticks, fruit slices or simply making granola and putting it over packaged chips and sweets.
- Herbs and Spices: What many of us don’t realize is that the pre-packaged flavors and sauces we use to season our food contain a lot of substances that when used in excess can be harmful. So opt for fresh or dried herbs to spice up your dishes.
- Whole Grains: Oats, brown rice and wholewheat bread are great alternatives because they avoid added sugars.
- Fresh Meat, Poultry and Fish: Opt for fresh and frozen options that don’t include added ingredients. Lean meats, Chicken and fish are the best for a balanced diet.
Conclusion
The point is that if you aim to lose weight, it’s not necessarily about cutting out 500 to 600 calories a day because if you do that and still eat McDonald’s for dinner, then you are still taking in all the bad stuff for your body. You need to aim to replace the highly processed foods with natural whole foods in the first three groups above (1. 2. and 3.), which are safe for your body, and you will get the same result without feeling deprived. This means swapping fizzy drinks, confectionery, and fast food for natural alternatives such as water, fruit bowls and chicken burrito bowls. Now calm down; we’re not saying you can’t have a cheeky takeaway occasionally, but if you genuinely want to improve your diet, then cutting out things in significant amounts at a time and quitting cold turkey will only make you relapse harder. So, learn to make swaps and slowly phase things out but most importantly, be mindful of the ultra-processed foods and take them within moderation.
