Two years ago, I made a big change: I stopped eating ultra-processed food (UPF) and cut out refined sugars. At the time, I felt sluggish and bloated after the holiday season. I wasn’t fully aware of what UPF was; I just wanted to feel lighter and more energetic.
In January 2024, after discovering a podcast, I decided to ditch UPFs—those snacks packed with artificial ingredients, like sugary yoghurts, energy bars, and many cereals. I was tired of failed New Year resolutions, but this time was different. At 44, the changes were enjoyable and sustainable. I didn’t starve or count calories. In fact, I ate plenty of healthy fats and ended up losing weight. Here are four valuable lessons I learned in the process.
What is ultra-processed food? UPF is often designed for convenience, targeting busy lives and picky eaters. These foods are engineered to be irresistible, making them hard to stop eating. Common examples include:
- Packaged bread
- Flavored yoghurts
- Snack bars
- Sugary cereals
- Fizzy drinks
- Ready-made meals
Granola and flavored yoghurts were staples for me, but they were often loaded with sugars and additives.
How do you identify ultra-processed foods? It’s simple: check the label. Dr. Chris Van Tulleken, a specialist in infectious diseases, says that if it’s in plastic and has ingredients you wouldn’t find in your kitchen, it’s likely UPF. Watch for additives like emulsifiers, stabilizers, and artificial flavors.
Interestingly, not all processed foods are bad. Items like cheese or butter have been around for centuries but have undergone different levels of processing. However, UPFs contain extra chemicals that can harm our health.
How I adapted my diet: Transitioning was easier than I expected. I swapped UPFs with nuts, beans, fruits, and veggies. For instance, legumes like chickpeas and lentils now dominate my meals. My shopping list has transformed dramatically.
- Incorporate more legumes and nuts.
- Aim for at least 30 different plants each week.
- Enjoy dark chocolate (85% cocoa or higher).
- Avoid ultra-processed foods entirely.
Losing weight: One of the most visible changes has been my weight. I dropped from 11.5 stone to around 10 stone, which feels great. UPFs often have hidden calories. In a recent study, participants eating high UPF diets consumed an extra 500 calories daily, leading to weight gain.
Exploring new foods: My meals now include ingredients I rarely used before, like kale, cauliflower, and various beans. This journey has been a fun exploration, full of new flavors.
My typical meals: My breakfast is usually Greek yoghurt topped with mixed nuts and fresh fruits. For lunch, I commonly have lentils with veggies and homemade hummus. Dinner often consists of grilled fish with butter beans. Snacks? I enjoy dark chocolate, nuts, or some homemade treats made with natural ingredients.
Exercise changes: Surprisingly, I haven’t ramped up my workouts much, yet I’ve noticed striking improvements in my performance. I’ve broken personal records in running, feeling easier in my races.
Learning about food: Initially, I stopped eating UPFs for health and weight management. However, the more I learned, the more motivated I became to resist food industry manipulation. Packaging can be flashy, while marketing exaggerates health benefits. People must be aware of how UPFs are designed to encourage overconsumption.
Dr. Van Tulleken’s book, “Ultra-Processed People,” offers insights on this topic, highlighting how food companies create products that look appealing but are detrimental to health.
Eating more plants: Aiming for 30 different plants weekly boosts gut health and overall well-being. This includes various fruits, vegetables, nuts, grains, and legumes. High-fiber diets are crucial, yet many people fall short of the recommended amount.
Enjoying desserts: Avoiding sweets can be tough, but healthy alternatives are out there. A simple treat is caramelized bananas with honey, delivering that sweet flavor without the guilt. You can even create chocolate mousse using dark chocolate, maple syrup, and aquafaba.
Understanding ultra-processed foods: UPFs are a concern for multiple reasons. They usually pack in unhealthy fats, added sugars, and salts. Not only are they calorie-dense, but the processing alters their nutrient structure, which can lead to health issues. Research indicates UPFs can lead to obesity, inflammation, and other serious conditions.
In conclusion, while I’ve taken a strict approach to avoiding UPFs, you don’t have to be perfect. Balance is key; even some UPF details can slip into your meals when dining out. What matters is overall progress, not perfection.
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Healthy eating, Expert Advice, Food and drink
