Ultra-processed foods — or UPFs — have become a dietary bogeyman. The artificial ingredients that make them so tasty (and addictive) aren’t very good for us: research suggests that consuming too many could increase our likelihood of colorectal, breast and ovarian cancers.
But before you start making your own nut milk, there are some UPFs that aren’t so bad for you after all. Here are seven you can keep adding to your basket (in moderation).
1. Use your loaf
Sliced bread is widely maligned but it has (a few) health benefits. “Bread can provide us with a very good source of fibre and essential micronutrients,” says Rhiannon Lambert, the author of The Unprocessed Plate, published on Thursday. “Many are fortified with iron and B vitamins, which are particularly important for pregnant people, children or those at risk of deficiencies.”
Choose carefully for greater health benefits. “Sliced bread that contains chia, flax, poppy and sunflower seeds can help us reach our target of 30 or more different plants a week, which is what research from the American Gut Project suggests we should be doing,” says Emma Bardwell, a nutritionist.
2. The best plant milk
Critics say that many of the trendy plant-based milks such as oat, soy and almond count as ultra-processed due to the thickeners, emulsifiers, oils and sweeteners added during production. But they still have their good points. “Some varieties are fortified with calcium and vitamin D,” Lambert says. “Plant-based milks are often lower in saturated fat, and soya milk in particular offers a nutrient profile similar to that of cow’s milk.”
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3. Be full of beans
“Baked beans are classified as ultra-processed due to added sugar and salt, but they are still a good source of plant-based protein, fibre and essential nutrients such as iron and folate,” says Emily English, a nutritionist.
A portion counts as one of our five a day and, “combined with wholegrain toast, they provide a complete amino acid profile” — meaning you get all nine amino acids essential for muscle repair and overall health.
4. Pass the hummus
The added preservatives in your supermarket pot means it counts as a UPF . Don’t worry. “Chickpeas, tahini, olive oil — hummus is made from all-natural ingredients, which provide iron, calcium and magnesium,” says Rob Hobson, the author of Unprocess Your Family Life. “It’s useful for those who are on a plant-based diet, as these nutrients can otherwise be harder to come by.”
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5. Marmite is all right
This is one of those kitchen cupboard staples that technically falls under the UPF umbrella. However, it is rich in B vitamins — which are essential for energy production — and also magnesium, which supports the nervous system. Eat on wholegrain toast for a (fairly) healthy breakfast.
6. Stay on the sauce
When it comes to fruit and vegetables we naturally assume fresh is best. But don’t beat yourself up about serving pasta with a jar of ready-made tomato sauce — it will provide a better source of the antioxidant lycopene than fresh tomatoes.
“Lycopene is a powerful antioxidant linked to heart health and reduced inflammation,” says English, adding that cooking the tomatoes makes it easier for our bodies to absorb lycopene. “Choosing a sauce with minimal added sugar and pairing it with olive oil can further improve its nutritional benefits,” she adds.
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7. Squeeze some juice in
Shop-bought orange juice contains preservatives for a long shelf life, but still has many of the benefits of the freshly squeezed stuff. Look for varieties with no added sugar that aren’t made from concentrate and are fortified with calcium and vitamin D.
“Eating an actual orange will give you much more fibre and will be more filling, but it’s worth noting that a 150ml glass of juice counts as one of your five a day and is very practical for most people,” Bardwell says.