Crisps for popcorn, curry sauces for pastes – these are the easy swaps for an instantly healthier diet
Ultra-processed foods, or UPFs as they are now known, have been on the radar of the health-conscious for a while now – and new research only intensifies their scrutiny. In a major review of research into UPFs recently published in The Lancet, researchers warn they are displacing whole foods in diets across the world, harming public health and contributing to chronic disease.
It’s estimated ultra-processed foods make up at least half of the average UK diet. “Many UPFs are nutritionally unbalanced,” explains Dr Sammie Gill, registered dietitian and BDA media spokesperson. “They are calorie-dense and contain added fat, sugar, salt, as well as additives such as preservatives, flavourings, emulsifiers, colourings and sweeteners. These change the colour, texture and flavour of foods making them highly palatable and easy to overconsume.”
She warns that growing evidence suggests a higher consumption of UPFs is linked with poorer health. “Observational studies have linked UPF consumption to cancer, obesity, cardiovascular disease, type 2 diabetes and mental health disorders.”
Gill notes that some lab and animal studies have shown that some emulsifiers can have harmful effects on the gut microbiome: “Although further research is needed to confirm if these effects translate to real-world health outcomes in people.”
Feeling overwhelmed walking the supermarket aisles these days? It’s unsurprising. That’s why we’ve asked dietitians and nutritionists for the UPFs we should cut out completely for healthier diet – and what to buy instead.
Swap sugary breakfast cereals for overnight oats
“Sugary cereals are typically high in sugar and low in fibre,” says Gill. But starting the day with whole foods can make a big difference to your energy levels throughout the day, adds registered dietitian Helen Bond: “Porridge, homemade granola or overnight oats are easy to make, cheap to buy and really filling, too. When you make it yourself, you can control exactly what goes into the first meal of the day.” She suggests getting creative with toppings to make breakfast more nutritious – like berries (“frozen are most economical”), nuts and seeds or butters. “This will keep your blood glucose levels steady throughout the morning and energise you to take on the day.”
Swap flavoured yogurts for Greek yogurt
Yogurt is an everyday staple for many, but Bond warns that “many flavoured yogurts, especially those aimed at kids, are often high in added sugars, artificial sweeteners and flavourings”. Use plain Greek or natural yogurt instead, she suggests. “Again, add your own natural sweetness, fibre and plant diversity – your gut microbes will love you for it.”
“Low fat” yogurts can also often contain higher amounts of added sugars or artificial sweeteners and flavourings “to make up for the fat shortfall,” Bond says. “I always encourage people to look at the labels and see what is in the product. Check out the ingredients list – those ingredients that are higher up the list are in the greatest quantities. This way, you can make an informed choice about which one to choose.”
Swap shop-bought protein bars for a handful of nuts
Just because they’re labelled “high in protein” doesn’t mean they’re healthy, warns Bond. “This can mask the fact that these products contain lots of added ingredients that extend the shelf life but don’t add anything nutritionally.” Grab a handful of almonds or mixed nuts instead, she suggests. “They are naturally high in plant-based protein and fibre – a great hunger-busting combo – and also contain vitamins and minerals like calcium, important for keeping our bones and teeth strong.”
If you can’t happily give up your pre- or post-workout snack bar, Gill recommends making a batch of your own homemade oat bars with just three ingredients: oats, banana and peanut butter.
Swap packaged, sliced white bread for sourdough
“Most mass-produced bread products are made using industrial processing and often contain ingredients like emulsifiers and preservatives to extend shelf life, improve the texture and enhance flavour,” explains Maz Packham, a nutritionist at W-Wellness. “Where possible, look for bakery bread or sourdough made from just flour, water, yeast and salt, as this is less processed and free from the additives and processing agents commonly found in packaged sliced bread. Sourdough’s natural fermentation can also make it easier to digest and may improve nutrient absorption.”
Obviously, there’s a convenience and budget factor here, too. So, if you can’t buy fresh, look to wholemeal and seeded varieties that pack in more fibre, even if they do contain additives.
Swap highly-processed wraps and frozen pizzas for making your own
Like bread, many packaged wraps you find at the supermarket contain a surprisingly long list of ingredients, including raising agents, preservatives and emulsifiers, Packham points out. Look to products which contain only a handful of ingredients like wheat, water, olive oil and salt, she advises, like those from the brand Crosta Mollica.
Same goes for pizza. Buy a pizza base (which are typically less processed) and add your own toppings. “I like to add colourful roasted vegetables, chunks of mozzarella and olives, then top it with rocket to serve,” Packham says. The added fibre and protein will keep you fuller for longer, too. “I also like to make this healthy, gluten-free quinoa pizza base which is super quick – it takes about 10 minutes to make – and tastes amazing.”
Swap fizzy drinks for sparkling water or kombucha
Fizzy drinks contain high amounts of sugar – around 30g of sugar per can, Gill says, while diet and zero sugar versions typically contain artificial sweeteners and flavourings to give that sweet taste. Swap out for lower sugar alternatives such as sparkling water with added fruit, kombucha or flavoured sparkling water from brands like DASH, she suggests.
Swap crisps for popcorn
Crisps are never going to be considered a “health food”, but let’s face it, sometimes nothing beats that moreish crunch. Bant-registered nutritionist Emilia Papadopoullos says that even some baked snacks that are positioned as “healthier” alternatives still contain emulsifiers, colourings, sugar, glucose syrup and flavour enhancers. “While these ingredients aren’t inherently bad in small doses, the combination of sugar, salt, fat, and very little amounts of fibre and protein can make them more addictive, meaning people are more likely to eat more of them.”
Look to products that are made just with potatoes, oil, salt and other natural flavourings, or opt for lightly salted popcorn instead – though not the sugared or toffee-covered variety, “which contain just corn, oil and salt, and naturally has a little more fibre.”
Swap pre-made curry sauces for pastes
Clinical nutritionist Eva Humphries (@wholefoodwarrior) suggests a simple swap away from curry sauces – “which are often laden with modified starches, gums and flavourings,” – to curry pastes. “These are more likely to contain better-quality ingredients, and less likely to contain thickeners,” she says. “Once the base of flavour is present with a paste, it’s easy to add your own coconut milk, cream or tomato to make a tasty curry.” As with everything on this list, it’s always worth checking the ingredients because products differ.
Swap ice cream for creamy frozen bananas and coconut milk
Granted, it’s a tip for warmer months, but when you’re in need of a sweet treat, healthier options can be made, too. “Commercial ice creams often contain added emulsifiers, stabilisers, refined sugars and vegetable oils to improve the texture and taste,” says Packham. “They can be highly processed and not something you would typically use when making ice cream at home.” Instead, she suggests swapping for an easy homemade alternative, also known as “nice cream”, using just two ingredients: simply blend frozen bananas and coconut milk to give a delicious soft-serve texture.
Swap canned soup for a big batch of homemade soup
While by no means the worst offender when it comes to UPFs, canned soup can contain stabilisers, preservatives and be high in sugar and salt to enhance flavour, points out Packham. For a healthier and heartier alternative, she encourages chucking a load of your favourite veggies into a roasting tray to make your own additive-free soup. “I like to use a combination of tomatoes, red peppers, red onions, fresh or dried herbs, garlic and vegetable stock. Just roast then blend to give a delicious and minimally processed alternative that is naturally rich in fibre, vitamins and minerals from your chosen vegetables and spices.”