A well-balanced diet is about much more than determining whether certain foods are ultra-processed or not. But if you want to simplify your diet, here’s where to start.
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Ultra-processed foods make up a major part of our diets, and it can be difficult to know where to begin if you are trying to cut them out.
In Europe, estimates range from 14 per cent of adults’ daily calories coming from ultra-processed foods in Italy and Romania to 44 per cent in Sweden and the United Kingdom.
But what actually counts as an ultra-processed food – and what do we really know about their impact on our health?
“There is no clear definition,” Gunter Kuhnle, a professor of nutrition and food science at the University of Reading, told Euronews Health.
Most experts use the NOVA classification system to group foods into four categories: unprocessed and minimally processed foods such as fruit and milk; processed culinary ingredients like oils and salt; processed foods such as canned vegetables and simple cheeses; and ultra-processed foods that are made using mass industrial techniques.
That includes things like energy drinks, packaged snacks, mass-produced breads, sweetened breakfast cereals, instant noodles, and frozen pizzas.
Diets made up heavily of ultra-processed foods have been linked to a slew of health problems, including heart disease, digestive issues, and the risk of early death.
But not all ultra-processed foods are inherently unhealthy. A recent study in the United Kingdom found that diets rich in ultra-processed foods can still help people lose weight, as long as they are nutritionally balanced.
That suggests the poor health outcomes tied to ultra-processed foods may be due to the fact that they tend to be easy to over-eat and are often high in sugar, salt, and fat – rather than the processing itself, researchers concluded.
For example, mass-produced bread could be considered ultra-processed because it has additives that keep it from going mouldy quickly, but that doesn’t mean they are harmful to our health.
These nuances mean that a well-balanced diet is about much more than simply determining whether certain foods are ultra-processed or not.
“It’s a tricky space to navigate, especially in the supermarket when you’re trying to differentiate between which [ultra-processed foods] are less healthy and which ones can be a healthy addition to your diet,” Sammie Gill, a registered dietitian and spokesperson for the British Dietetic Association (BDA), told Euronews Health.
But if you do want to simplify your diet in an ultra-processed world, Gill has a few ideas.
1. Buy whole foods when possible
Whole foods – otherwise known as unprocessed or minimally processed foods – are “as close to their natural state as possible,” Gill said. Think fresh fruits and vegetables, lean meats, and nuts.
At the grocery store, try picking up oats rather than a pre-packaged oat bar, and potatoes rather than instant mashed potato mix.
2. Opt for snacks with fewer or healthier ingredients
Trade flavoured yoghurts for plain yoghurts, and add your own fresh fruit and other toppings. Swap out sugary cereals and white breads or pastas for whole-grain options, and choose popcorn over crisps.
If you are craving crisps, Gill suggested checking the ingredient list and opting for brands that use only potatoes, vegetable oil, and salt.
3. Add more high-fibre foods
Most people could benefit from adding more fibre to their diets. Found in fruits, vegetables, and whole grain foods, nutrition experts recommend that women get 25 grams and men get 38 grams of fibre per day – though many Europeans do not reach this mark.
Gill recommends that shoppers look for foods with a higher fibre content. Foods containing at least three grams of fibre per 100 grams are considered a “source of fibre,” while those with six grams or more are classified as “high in fibre”.
4. Combine ultra-processed and whole foods
If you’re having a meat-based ready meal, Gill recommends adding a salad on the side. If you’re having pasta with a jar of sauce, add mixed beans. If you’re having a frozen pizza, top it with some fresh vegetables.
5. Don’t shame yourself
It isn’t realistic for most people to completely cut out ultra-processed foods, and getting fixated on one snack or ingredient – rather than focusing on your nutrition overall – can do more harm than good.
“What’s important is what your overall diet looks [like] over the long-term, not whether you have a slice of cake or a few biscuits now and again,” Gill said.
