The key to a healthy lifestyle is to have a well-rounded and balanced diet, and of course making meals from scratch and cutting out any processed foods.
Why consider cutting down on ultra-processed foods? They are highly altered and contain numerous chemical additives, created using industrial processes for longevity, increased company profits, and to entice us to consume more due to their appealing taste.
These foods typically have high levels of added salt, sugar, and fat. The full extent of the harm these foods cause is likely still not fully unknown. However, scientists have discovered links between UPFs and various health conditions such as heart disease, diabetes, obesity, gastrointestinal diseases, and depression.
A comprehensive review of observational studies published in 2024 reported that consumption of UPFs was associated with 32 health problems. Read below to see how Manchester Evening News reporter Steffan Rhys got on by cutting the food out for a whole nine months.
‘Transformative results’
“This year, I’ve completely cut out ultra-processed food from my diet. The results have been transformative, leading to significant weight loss and introducing me to a range of foods that I now consider staples,” he explained.
“Unlike many fad diets promising rapid weight loss, this new approach to eating has been surprisingly sustainable. I believe this is largely due to the fact that it doesn’t require you to starve yourself, eat less, deny yourself certain foods or eliminate an entire food group (like carbs) from your meals.
“In fact, I probably consume a high-fat diet now, but the fats are healthy ones derived from foods like nuts, avocados and Greek yoghurt. Swapping nutrient-poor ultra-processed foods with nutrient-rich whole foods means I rarely feel hungry between meals, eliminating the need for a biscuit or crisp snack with my cuppa.”
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He continued: “I’ve shed over a stone, enrolled in a nutrition programme, am constantly discovering new foods, recipes and flavour combinations, and despite being in my mid-forties, I find exercise easier than ever before. It’s been a remarkable transformation, albeit with one minor drawback (more on that later).”
So, what exactly is ultra-processed food? Dr Chris Van Tulleken, an infectious diseases doctor at University College London and celebrated author, offers a straightforward take on what constitutes ultra-processed food (UPF).
He explained: “If it’s wrapped in plastic and it contains at least one ingredient that you don’t typically find in a domestic kitchen, then it’s ultra-processed food.”
Wondering how to banish these items from your menu? “It’s not required to eliminate them entirely. I personally strive for a zero UPF intake, but a reasonable goal is to keep UPFs below 20 percent of your total diet,” Steffan added.
Steffan explains how he managed it: “After just nine months, ditching UPFs has made staples like legumes, nuts, and Greek yoghurt indispensable to my lifestyle.
“Eating in this manner may seem costly. It’s a common misconception that eating healthily is always expensive. Sure, some items like extra virgin olive oil have seen a price hike, and gourmet breads and nuts can be pricey.”
He added: “However, many staple foods remain affordable. Supermarket tinned beans such as butter beans, cannellini beans, pinto beans or black beans are around 50p each.
“Plenty of vegetables are budget-friendly too, like cabbage (50p) and carrots (35p for a 500g bag), not to mention tinned or frozen fruits and veggies. Plus, plant-based foods are rich in protein and fibre, keeping you fuller for longer and potentially reducing your overall food intake.”
‘Eye-opening’
So what has Steffan learned from this experience? “The impact of eliminating UPFs from my diet has been astonishing. It’s truly been an eye-opener,” he said.
“Recently, I’ve eased up on my sugar restrictions, as I believe it’s less harmful than UPFs. Although my sugar intake is still significantly lower than before, this is largely due to the fact that added sugar and UPFs often come together, like in chocolate bars or cereals.
“What’s the main issue this has caused me? I’ve lost a significant amount of weight, meaning most of my clothes, including nearly all my trousers, don’t fit anymore. This necessitates shopping and spending money, two activities I’m not particularly fond of,” he jokes.
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