- Ultra-processed foods are linked to poor health but make up 60% of the average American diet.
- Dietitian Nichola Ludlam-Raine said one mistake people make when cutting down is not seeing UPFs on a spectrum.
- It's also a mistake to completely avoid UPFs , she said.
Over the past few years, ultra-processed foods have been the subject of myriad new stories, Instagram posts, and dinner party conversations.
But all the chatter about this hot topic may have left you feeling confused about how you should actually change your diet (if at all).
With manufacturers using clever tricks to get us to consume their products, around 60% of the calories the average American eats are thought to be from UPFs.
While research is ongoing to better understand how UPFs — which contain ingredients you wouldn't typically find in a home kitchen — affect us, they have been linked with an array of health problems including type 2 diabetes, depression, and cardiovascular disease.
But should we be avoiding UPFs at all costs? And if so, how?
These are the questions that dietitian Nichola Ludlam-Raine seeks to answer in her new book, "How Not to Eat Ultra-Processed," which also contains recipes to help people consume fewer UPFs.
Ludlam-Raine told Business Insider that she believes it's a real issue that so many of us rely heavily on convenience foods and UPFs, which make up too large a proportion of people's diets.
However, others — sometimes referred to as the "worried well" — are unnecessarily stressed about including tiny amounts of UPFs in otherwise unprocessed diets, Ludlam-Raine said.
This is why Ludlam-Raine wants to help people learn about how to reduce their UPF intake while still enjoying their lives.
"Although the aim of the game is to cut down on UPFs as much as possible, it's also about soothing any anxiety that having some UPFs is going to be harmful for health," she said.
Ludlam-Raine shared two common mistakes people make when trying to consume fewer UPFs.
Not seeing UPFs on a spectrum
Not all UPFs are created equal and there's a difference between healthy UPFs and less healthy ones, Ludlam-Raine said. She breaks foods down into four groups:
- unprocessed
- minimally processed
- UPF and more nutritious
- UPF and less nutritious
Ludlam-Raine encourages people to think of UPFs on a spectrum, meaning that baked beans — a staple tinned food in the UK where she is based — shouldn't be seen in the same light as a packet of candy or a chocolate bar.
Rather than demonizing every food containing an ingredient you wouldn't find in your kitchen, look at what the main componets are, she said. For example, in a tin of baked beans that is likely beans and tomatoes.
"Baked beans are full of fiber, vitamin C, some plant-based protein," Ludlam-Raine said. "However, it is unfortunate that modified starch makes it a UPF."
That's very different from a chocolate bar where the main two ingredients might be sugar and glucose syrup.
She also highlighted that it's important to remember foods that are "natural" or "unprocessed" aren't necessarily healthy — sugar and butter, for example, may not be UPFs but should still be eaten in moderation. There's a lot to consider when choosing food, Ludlam-Raine said.
Trying to avoid UPFs completely
It's well established that maintaining strong social relationships and connections is important for health and longevity. Quitting UPFs can make socializing incredibly difficult for some, she said.
"I would say it's actually impossible to have a completely UPF-free diet and go about your everyday life and socialize," she said.
Not enjoying a slice of birthday cake with family and friends once in a while could be more damaging than having it, because social interactions are a big part of health, Ludlam-Raine said.
For this reason, she advises people to strive for an 80% whole food diet and then not worry about eating 20% UPF.
"If you're cooking mainly from whole foods, you don't have to worry about having the odd Mars bar," Ludlam-Raine said.
To try and reach that 80% whole food mark, check the ingredients on products you buying and consider swapping brands, she said.
If you have a daily diet cola habit, for example, Ludlam-Raine recommended saving it for a weekend treat or cutting down to every other day. Try sparkling water with some fruit juice as a non-UPF alternative, she said.
For her part, Ludlam-Raine drinks fruit squash (a popular product in the UK, similar to cordial) which, though UPF, helps her stay hydrated and drink enough water, she said.