My Journey to Health: Ditching Ultra-Processed Foods
Two years ago, I made a big change: I stopped eating ultra-processed foods (UPF). It all started after feeling tired and bloated during the holidays. I wanted to lose weight and feel better.
After discovering a podcast about UPFs, I learned these foods are loaded with chemicals and are often far from their original forms. Think ice cream, sugary yogurts, or most breakfast cereals. Knowing this pushed me to change my eating habits.
In the past, I struggled with new year’s resolutions about eating healthier. But this time was different. Here’s what I learned about cutting UPFs:
- Weight Loss: I lost 1.5 stone, needing to buy new clothes.
- New Foods: I discovered delicious alternatives and flavors.
- Easier Exercise: I exercise without it feeling like a chore.
- Food Awareness: I was shocked by what goes into our food and how companies encourage over-eating.
What is Ultra-Processed Food?
These are foods that go through heavy processing, making them hard to resist. Common examples include:
- Packaged bread
- Breakfast cereals
- Flavored yogurts
- Chips and candy
- Pre-made meals
I used to think granola was healthy, but it’s often packed with sugar.
How to Spot UPFs
When shopping, read the labels. If something’s in plastic and has ingredients you wouldn’t use at home, it’s likely ultra-processed. Key words to watch for include:
- Emulsifiers
- Stabilisers
- Flavor enhancers
Look out for claims like “high fiber,” which can be misleading.
Professor Tim Spector, a life scientist, compares “processed” to “ultra-processed.” He states that plain yogurt is processed; add sugars and artificial sweeteners, and it becomes ultra-processed.
My Experience Changing Habits
Cutting UPFs wasn’t as tough as I thought. I now enjoy a variety of legumes, nuts, and plant-based meals. Here are my go-to habits:
- Eat more legumes and nuts.
- Aim for at least 30 different plants weekly.
- Limit chocolate to dark chocolate.
- Avoid processed meats like bacon.
- Rely on trusted sources for guidance.
Results and Discoveries
I’m more energetic, healthier, and yes, 1.5 stone lighter. Studying my eating habits further revealed that ultra-processed foods are linked to higher calorie intake and weight gain. A study found participants consumed about 500 extra calories daily when eating UPFs.
I expanded my palate, trying chickpeas, kale, and lentils. Surprisingly, high-fat diets with healthy fats from nuts and avocados didn’t hinder my weight loss.
Now let’s talk meals:
- Breakfast: Greek yogurt with nuts and berries.
- Lunch: Lentils with veggies and homemade hummus.
- Dinner: Salmon or white fish with butter beans.
- Snacks: Dark chocolate, nuts, or fruit.
Exercise Has Improved
Although my workout frequency hasn’t changed, my endurance has. I’ve broken personal bests in races, which feel great at 46.
Understanding Food in a New Light
Initially, I wanted to cut UPFs for health. Now, I see it as a way to outsmart food marketing. Companies use colors and claims to attract consumers, pushing us toward unhealthy choices.
Eating well doesn’t mean giving up all treats. For a sweet fix, I like frying bananas with honey or making a chocolate mousse using dark chocolate, olive oil, and aquafaba.
Why Avoiding UPFs Matters
Scientists highlight concerning issues with UPFs, like high levels of unhealthy fats and sugars. They can lead to obesity, heart disease, and even cancer. In fact, Professor Carlos Monteiro noted UPFs as a leading cause of obesity globally.
A Balanced Perspective
While I’ve been strict about avoiding UPFs, it’s okay to be flexible. Experts recommend keeping UPFs to less than 15% of your diet. I’ve learned it’s important to focus on overall progress rather than perfection.
Navigating food intake isn’t just about health—it’s also about understanding what we consume and making conscious choices. My journey reinforces a simple truth: eating well can be rewarding and delicious.
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Food and drink, Expert advice, Healthy eating, Health, Diet
