Ultra-processed foods (UPFs) have become increasingly prevalent in grocery stores, often disguised as convenient meal options or tasty snacks. These foods, which include packaged snacks, pre-made meals, sugary cereals, instant noodles, and mass-produced bread, are typically made with refined ingredients, added sugars, unhealthy fats, and artificial additives. (1 ✅)
The Numbers Are Concerning
Research indicates that UPFs comprise a significant portion of many people's diets, particularly in Western countries. For example, in the UK, UPF accounts for 56.8% of total energy intake / daily calorie intake for adults, 74.9% for children and 82.9% for adolescents.
UPF consumption is consistently associated with an increased risk of obesity, metabolic syndrome, unhealthy skin, inflammation worsening arthritis (joint ache), hypertension, diabetes, cardiovascular disease, and breast cancer. UPF has also been linked to mental health problems, namely anxiety and depression. (2✅)
Taking Action for a Healthier Future
To combat the rise of UPFs, various initiatives are underway to promote healthier eating habits. These efforts include educational campaigns to raise awareness about the risks of UPFs, stricter regulations on food labeling and advertising, and promoting access to fresh, whole foods. (3 ✅)
Nutritionist & Researcher Grace Wanja recommends that we can individually make a difference by choosing minimally processed options, reading food labels carefully, and prioritising whole foods.
Have a look at the superfoods that can be conveniently included in your diet.
1) Fresh fruits
Consider fresh seasonally available fruits in supermarkets, which are rich in fibre, antioxidants, other essential vitamins & minerals such as berries, elderberry, mangoes, citrus fruits, grapes, watermelon, cherries, kiwi, peaches, pineapples, cantaloupe, figs, limes, grapefruit, banana, pomegranate, apples, dragon fruit, etc.
2) Fresh vegetables
Include fresh vegetables rich in fiber, essential vitamins & bioactive nutrients (have anti-oxidants, boost immunity, manage inflammation & prevent cell damage 3.1,✅) such as carrots, kale, broccoli, peas, spinach, garlic, onion, beets, sweet potato, yellow bell pepper, cauliflower, red cabbage, tomatoes, seaweed like kelp & red seaweed, alfalfa sprouts, asparagus, corn, potatoes, squash, mushrooms( lions mane mushroom & shiitake mushrooms), etc.
3) Healthy fat
Include healthy fats low in cholesterol, and rich in mono & polyunsaturated fats in your diet. Such healthy fats are essential for maintaining healthy tissues, and heart health, controlling blood pressure, providing sufficient energy to keep us warm in winter, help in nutrient absorption & promotive cognitive health (healthy brain) (Trusted Source 4,✅). Some of the essential & reliable sources are mentioned below:
a) nuts such as almonds, walnuts, hazelnuts, cashews, pistachio, pecans, chestnuts, macadamia, Brazil nuts, peanuts etc,
b) seeds such as sunflower seeds, flax, pumpkin seeds, hemp seeds, sesame seeds, chia seeds, poppy seeds, mustard seeds, etc.
c) healthy fat-rich fruits like avocados, bananas, olives, fatty fish, etc.
d) healthy oils high in mono & poly-unsaturated fat (omega fats) & avoiding chemical extraction. Hence include these oils in your diet - for cooking such as olive oil, avocado oil, high-oleic safflower & sunflower oil, corn oil, etc. & for cold use (salads) such as virgin olive oil, walnut oil, hempseed oil, algal oil, flax oil, etc.
e) healthy snacks like dark chocolate. Avoid other snacks & spreads containing trans fat (labeled as "hydrogenated or partially hydrogenated vegetable oils" ) & palm oil. Trans fats are stubborn fats that are hard to eliminate from our bodies, they along with saturated fat (palm oil) increase body cholesterol (severe heart health) & the risk of type 2 diabetes. Palm oil is also bad for our environment, as it contributes to the deforestation of some of the world's most biodiverse forests. (Trusted Source 5, ✅)
Finally, balance your polyunsaturated fats which are omega 3 & omega 6 intakes by combining these foods in your diet to manage inflammation, therefore lead a healthy life:
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4) Fermented foods
Include fermented foods in your diet based on your taste & preference like kefir, yogurt, sauerkraut, kombucha, kimchi, miso, tempeh, gherkins, etc.
Fermented foods are rich in probiotics (friendly gut bacteria) hence they are known to improve gut health, cognitive health & mood (Harvard Health, 7.1✅), heart health by reducing cholesterol levels and boost immunity against flu & infections (7.2,✅).
Some of them like sauerkraut according to research can have additional anti-inflammatory & cancer prevention benefits (8,✅),
5) Healthy high-quality protein
Opt for high-quality protein plant sources containing essential amino acids like tofu, edamame, black beans, butter beans, kidney beans, peas, chickpeas, lentils, nuts, seeds, grains, rice, hemp, pumpkin seeds, etc.
Fungal sources like the white button, shitake, portobello, oyster mushrooms, nutrition yeast, etc. (Trusted Source 9,✅)
Algal sources such as spirulina, chlorella powders, kelp, red seaweed, etc can be added to high-protein juices & smoothies (Trusted Source 10, ✅)
Animal sources containing healthy protein such as milk, eggs, edam cheese, cheddar cheese, parmesan cheese, Swiss cheese, pecorino cheese, gouda cheese, halloumi cheese, Gloucester cheese, Colby cheese, mozzarella cheese, yogurt, kefir, fish (tuna, halibut, tilapia, cod, salmon, mackerel, flounder etc.), shrimp, scallops, chicken breast, turkey, lean pork, lean red meat etc.
All the above mentioned sources contain diverse proteins offering essential amino acids which are required for satiation (weight management), bone health, muscle building, immunity, and overall health. (11, ✅)
6) Fibre rich Carbs
Avoid refined carbs for healthy gut & blood sugar levels (to prevent diabetes) as they have been processed to remove fiber to increase shelf life, often removing key nutrients in the process. E.g. white bread, white rice, white pasta, pastries, desserts, etc.
Replace sugary & refined carbs with healthy whole grains sources high in fiber such as multigrain bread, sourdough bread, buckwheat, wholegrain bread & pasta, rye bread, brown rice, oats, quinoa, millet, barley, bulgur wheat, farro (Emmer), etc.
Consume starchy vegetables (peas, corn, potato, sweet potato etc.) & legume (beans & lentils) rich in fiber & have least impact on blood sugar (to prevent diabetes). (Trusted Source 12,✅)
7) Healthy beverages
a) Teas
Reduce sugary drinks & try replacing them with teas rich in antioxidants & other bioactive nutrients. Such healthy teas can help fuel your busy lifestyle & bring in positive health results. You may include some of these teas in your diet based on your health goals & thank us later
Tea | Health Benefits | |
Matcha Green Tea | Aids in weight loss, promotes healthy skin, boosts immunity & cognitive health, etc. (13 ,14, 14.1✅) | |
Oolong Tea | Improves metabolism, and heart health & lowers the risk of diabetes (15 ✅) | |
Chamomile Tea |
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Aids in relaxation, sleep quality, heart health, diabetes prevention (16 ✅), relieves mensural pain & is anti-inflammatory promoting bone health (17✅) |
Black Tea |
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Improves heart health, is anti-bacterial (18 ✅) & relieves symptoms of Arthritis (19 ✅) |
Hibiscus Tea |
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Helps in managing blood pressure & protects against viruses (20 ✅) |
Dandelion Tea |
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A powerful detox which improves liver health (21✅) |
Astralagus Tea | It is said to improve kidney health (21.1 ✅) | |
Rooibos Tea |
Helps in relaxation & improves mood (22 ✅) |
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Kombucha Tea | Rich in probiotics hence it improves gut health, since it is rich in acetic acid it also kills harmful bacteria in our body. (23 ✅) |
b) Mushroom teas & smoothies
If you like consuming mushrooms you can certainly include these healthy mushrooms into your beverages delivering their unique health benefits such as
Reishi mushroom tea helps with inflammation, and anxiety & improves sleep quality (Trusted Source 24,✅)
Chaga mushroom tea helps with inflammation & also improves heart health
Turkey tail can be added to teas & smoothies to enhance immunity as it is rich in anti-oxidants (Trusted Source 25,✅)
Cordyceps mushrooms can be added into smoothie & coffee for a energy boost & it also reduces fatigue (Trusted Source 26,✅)
c) Coffee brewed with filtered paper
d) Healthy Refreshments
Avoid excessive consumption of sugary or artificially sweetened carbonated drinks which can affect your dental health (28,✅), cause weight gain (29,✅) & offer poor nutrition (30,✅) with healthy alternatives such as coconut water, watermelon juice, fresh smoothie, plant milk-like soya & almond milk, fresh fruit & vegetable juices of your liking
8) Low sodium (salt) & sugar foods
Opt for low sodium (salt- 5g/day) & sugar (25 grams & less per day) containing fresh foods instead of processed foods.
a) Low Sodium:
Low-sodium foods help manage blood pressure, heart health, kidney health, etc. hence it is essential to consume salt in moderation. You can also try, low-sodium salt options like iodized salt, low sodium salt replaced with potassium, black salt (has low availability of sodium & other nutrients), etc.
Those who lack seafood (iodine-rich) in their diet should opt for iodized salts to prevent deficiency, whereas, for those with sodium deficiency & kidney issues, low sodium salts should be avoided. (Trusted Source 31,✅)
b) Low Sugar:
Opt for healthy sugars with fewer calories, more nutrients & high in fiber (improves nutrient absorption). High fibre also promotes manageable blood sugar levels reducing the risk of type 2 diabetes, obesity, etc.
You can try these alternatives available in the market mentioned in the table below
Sugar Source | Health Benefits |
100% monk fruit sweetener | It is a low-glycemic natural sweetener for health and is rich in antioxidants. 32
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Honey |
Honey is a nutritious, healthy, and natural food, which is rich in antioxidants, and has anti-inflammatory, and antimicrobial properties. It is also diabetes-friendly 33
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Maple Syrup in moderation |
It has a lower glycemic index, is a natural sweetener for health. Maple syrup is rich in antioxidants & minerals, such as potassium, calcium, zinc, and manganese. It has anti-cancer properties 34
✅ |
Dates |
Rich in fiber rich & some minerals, which include potassium, iron, and calcium. It has anti-oxidant & anti-inflammatory properties for health 35
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Fresh Fruits | Rich in antioxidants, fiber & other nutrients |
Fruit Puree like apple sauce | Rich in antioxidants, fiber & other nutrients. It is a good choice to increase fruit intake. 36
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Include these healthy eating habits if you have a busy lifestyle
1) Batch cooking
To help you make healthier choices, and save you some precious time, this is such an easy hack. Simply double (or even triple) up ingredients when you’re cooking and pop some portions in the refrigerator. Good to go!
2) Portion Control & Nutrition dense diet
A healthy diet should include three main meals and two snacks between meals, ensuring a steady supply of energy and essential nutrients throughout the day. Balancing energy intake with nutrient-dense foods is crucial for maintaining physical and mental performance, especially during a busy lifestyle. Consistently fueling the body also prevents overeating by maintaining portion control and supports long-term health and well-being.
Planning a well-balanced diet can be hectic at times, so for your convenience, we have created a 30-day plant-based diet plan with Registered Nutritionist Olga. It includes carefully crafted recipes, easy, quick & tasty recipes rich in high-quality proteins, complex carbohydrates, healthy fats, and fibre, combined in various ways to meet your dietary needs while promoting sustained energy levels and overall health. Get my 30-day diet plan
3) Watch out for allergies
While these healthy nutrient-dense foods can help alleviate your health, there are certain foods containing allergens that should be avoided by people having food sensitivities. There are 14 major allergies including celery, gluten (such as wheat, barley, and oats), eggs, fish, lupin, milk (lactose), molluscs (such as mussels and oysters), mustard, peanuts, sesame, soybeans, sulphur dioxide , and tree nuts (such as almonds, hazelnuts, walnuts, brazil nuts, cashews, pecans, pistachios and macadamia nuts) etc.
If you have any of the above allergies or symptoms such as itching, nausea, bloating, shortness of breath, and severe symptoms such as anaphylaxis, you need to discuss it with your healthcare provider & have a well planned diet to prevent nutrient deficiencies. For those with plant based allergies refer to our blog for healthy alternatives that can meet your nutrition needs.
Key Takeaway
Avoiding Ultra-processed foods can be a challenge due to their high prevalence in market & the convenience they offer for a busy lifestyle. Though handy lacks enough nutrients and contains unwanted additives. They imbalance our body making us susceptible to chronic diseases. Nevertheless, we can still protect our health and well-being, by minimising the intake of Ultra processed foods & while fostering a food system that prioritises nutritious and sustainable options.
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Our Sources: We only consider peer reviewed scientific papers, medical journals & reputed health institutions to maintain quality, credibility & integrity of our blog content. Our health blogs have also been written/reviewed by qualified health professionals