Toss out these 6 popular ultra-processed foods now, nutritionist says

Nutrition

By Brooke Steinberg

Cutting junk foods from your diet can be a process.

Ultra-processed foods (UPFs), which contain high levels of salt, refined sugars, cholesterol-spiking fats and other controversial lab-based ingredients, are all but impossible to avoid.

Decades of research have shown that foods that undergo extensive factory manufacturing, such as potato chips, cookies, store-bought condiments and prepackaged snacks, are bad for both the mind and the body. Diets that are high in ultra-processed foods have previously been linked with obesity, type 2 diabetes, cancer and cardiovascular disease.

All that said, you’ve also gotta eat.

Rob Hobson, registered nutritionist and author of “Unprocess Your Life,” doesn’t like to oversimplify snacks as all “good” or “bad,” he told Daily Mail, but there are a few particular junk foods he’s noted as especially egregious.

Sugary breakfast cereal

Sugary breakfast cereals, particularly sugary chocolate cereals, are “more like pudding” and not something you should begin the day with, Hobson said.

He explained that the high sugar content combined with its soft texture makes it easy to over consume these cereals.

For example, Cocoa Puffs has 9 grams of sugar in one serving (3/4 cup or 27g), Reese’s Puffs contains 9g of sugar per serving (3/4 cup or 29g), and Krave cereal has 15g of total sugars per serving (1 cup or 41g).

“This is a characteristic of UPFs,” Hobson said. “In some cases these rapid breakdown of the foods can bypass hunger/satiety signaling in the gut.”

Some sugary cereals might contain high levels of other nutrients such as fiber, vitamin B or iron — but Hobson argued that less sugary ones are still better for you.

“I would agree that they can offer something nutritious to the diet, but in this case it may be about choosing the healthiest UPF which would be one that contains fewer ingredients and is higher in fiber and lower in salt and sugar,” he said

“I would also top it with nuts, seeds and banana to add some texture,” Hobson added, sharing that this swap can help you feel full longer in between meals and have a lesser impact on blood sugar levels.

Deli meats

Processed meats has gotten a bad rap for many years, and these UPFs are typically high in fats and salt.

While foods such as bacon, hot dogs, beef and salami can be a good source of protein and part of a balanced diet, eating too much can do more harm than good.

In fact, eating a lot of red and processed meat increases the risk of bowel (colorectal) cancer, according to the NHS.

“Even before the attention on UPFs, these foods like ham and salami have been shown to increase our risk of colorectal cancer when eaten in excess,” Hobson said.

Hobson suggested replacing processed meats with plant-based proteins or lean poultry such as chicken or turkey.

Chips

No need to completely remove chips from your diet, but opting for plainer chips are the better option, Hobson said.

Plain, salted chips generally have less additives, flavor enhancers and emulsifiers.

“It takes a lot of ingredients to make these savory snacks,” Hobson explained. “And the very design of them means they fit easily into your mouth and are highly flavored with a dissolvable mouth feel that makes it difficult to stop eating.”

If you want to snack on chips, Hobson suggests “good quality crisps that are just slightly salted.”

Processed cheese slices

Hobson suggested using slices of “real” cheese rather than processed slices.

Milk and dairy products are good sources of calcium and protein, and while processed cheese still contains calcium, they are “loaded with emulsifiers used to give them the desired texture.”

“I would say just stick to real cheese slices to get the nutritional benefits in a more natural less processed product,” he said, adding that it’s best to stick to cheddar, feta and brie.

Soda

It’s fine to have a fizzy drink on occasion, but Hobson said that if you’re having one every day, it might be best to swap for a healthier option as they can impact the gut bacteria and lead to glucose tolerance.

“Whether they are made with sugar or artificial sweeteners, I would still try to leave them as an occasional drink or leave them out of your diet altogether,” he suggested.

“There is research to suggest artificial sweeteners such as sucralose may impact on the diversity of bacteria in the gut,” he added. “Further research suggests the long-term use of artificial sweeteners may influence the body’s ability to manage glucose impacting on insulin sensitivity and glucose tolerance, although more research is needed here.”

He advised substituting with sparkling water with added fruit, veggies and herbs, such as cucumber or rosemary for flavor.

Pre-packaged pastries

Pre-packaged cakes, muffins and other desserts are high in saturated fat and sugar, and their long ingredient lists — which Hobson explained contain as many as five emulsifiers alongside stabilizers and gelling agents — contribute to the long shelf life.

“There is some research to suggest emulsifiers may impact gut health, but more research is needed,” Hobson said.

“It’s hard to find any sweet baked goods in the supermarket that are not UPF, so short of making your own, I would suggest opting for a healthier sweet treat like a pressed fruit and nut bar,” he added.