How Not to Eat Ultra-Processed

– Q&A with Specialist Ramsay Dietitian and Author Nichola Ludlam-Raine.

You can see her new 2024 book, How Not to Eat Ultra-Processed, here.

If you've been hearing more and more about ultra-processed foods (UPFs) yet are confused by what they are and what they mean to you and your family then read on to help sort the fact from fiction. 

What are ultra-processed foods (UPFs)?

UPFs are produced in factories and often contain multiple ingredients, including those not commonly found in a home kitchen such as preservatives, thickeners, sweeteners, colourings, artificial flavourings, and emulsifiers. UPFs are designed to be convenient, palatable, and highly appealing, which can lead to overconsumption. Examples include sugary fizzy drinks, biscuits, packaged snacks, instant noodles, and reconstituted meat products.

Are UPFs bad for us?

The level of processing that a food has undergone does not tell us about the nutritional makeup of the food i.e. the balance of macronutrients (carbohydrates, protein, healthy fats and fibre), as well as micronutrients (vitamins and minerals), that they provide. This is why we cannot simply classify one type of food as ʼgoodʼ and one as ʼbadʼ when it comes to health, as it's the portion size and frequency in which we eat all foods that matters. In addition, some high fibre as well as fortified foods, such as wholegrain breakfast cereals and plant-based milks, can provide essential nutrients, and are not associated with negative health outcomes. However, it's generally advisable to minimise UPF intake due to their often overall lower nutritional quality and higher fat, sugar and salt content.

What are some of the harmful effects of eating too many UPFs?

Consuming a diet high in UPFs has been associated with several negative health outcomes including:

-       Obesity: UPFs often have a high energy density and are high in sugar, and (unhealthy) fat content that in excess can contribute to weight gain.

-       Metabolic disorders: The research shows an increased risk of type 2 diabetes, hypertension (high blood pressure), and high cholesterol.

-       Cardiovascular diseases: High intake of unhealthy fats, sugars, and salt can lead to heart disease.

-       Poor nutritional quality: UPFs often lack essential nutrients and fibre, leading to nutritional deficiencies. This is because whole-foods (such as fruits and vegetables) are lacking in diets that are high in UPFs.

How can we recognise UPFs?

UPFs can usually be identified by their long ingredient lists, typically containing many additives (including E numbers). They may also be highly packaged and marketed for convenience and are often high in added sugars, unhealthy fats, and sodium (salt).

How can we start cutting down our intake of UPFs?

1. Read labels: Choose products with fewer ingredients and minimal additives.

2. Cook at home: Prepare meals from whole, unprocessed ingredients. Remember the motto ʼcook once, eat twiceʼ to help out your future self.

3. Plan meals: Avoid reliance on convenience foods by planning your meals and snacks for the week ahead.

4. Stay hydrated: Drink water instead of sugary fizzy drinks

5. Eat more whole foods: Incorporate more fruits, vegetables, whole grains, and lean proteins. The more (natural) colour the better - aim for 30 different plant-based foods a week.

Remember though, not all UPFs are created equal, and the more nutritious UPFs are not associated with poor health outcomes. If you are eating mainly whole-foods (and more nutritious UPFs) then the odd high fat or sugar UPF isnʼt going to be detrimental.

RECIPE TIME!

DARK CHOCOLATE AND COCONUT ENERGY BALLS - Extracted from ʼHow Not to Eat Ultra-Processedʼ (Ebury Press £16.99)

Vegan • Makes: 10–12 balls • Prep time: 10 minutes Chill time: 30 minutes 

These are one of my go-to snacks when I am craving something sweet but want something more nutritious than a biscuit (which, of course, has its place – everything in moderation!). Make this recipe your own by swapping the almonds for hazelnuts or by experimenting with various nut butters. For extra flavour, toast the desiccated coconut and leave to cool completely before decorating. If you are not a fan of desiccated coconut, you can leave the energy balls undecorated, or you could roll them in chopped almonds instead. 

Benefits: These balls contain healthy fats and vitamin E. The combination of nuts, oats and dates provide slow-release energy, and thanks to the fibre content, will help keep you satisfied for longer. 

Ingredients for the energy balls 

100g almonds (or ground almonds)50g good-quality dark chocolate, at least 70% cocoa solids (or chocolate chips)10g jumbo oats75g pitted dates40g almond butter1–2 tbsp maple syrup, to taste 

To decorate 

About 25g desiccated coconut (optional, but recommended) 

Method

1. Line a baking tray with non-stick baking paper and set aside. 

2. Tip the almonds into a food processor and blend until you have a crumb-like consistency (skip this step if you are using ground almonds). Add the dark chocolate and oats and blend again until you have the consistency of breadcrumbs. 

3. Add the dates, almond butter and 1 tablespoon of maple syrup. Pulse to combine. Taste to check the sweetness and add a little more maple syrup, if desired, before pulsing again to combine. Tip into a bowl. 

4. Sprinkle the baking tray with desiccated coconut in an even layer, if using. 

5. Shape the mix into 10–12 balls weighing about 25–30g each. Roll each ball individually in the desiccated coconut (optional). 

6. Set balls onto the baking tray. Cover and chill in the fridge for 30 minutes to firm up.

Storage: Will keep in an airtight container in the fridge for up to five days, can be frozen for up to three months. 

BOOK OVERVIEW – We know we should eat fewer ultra-processed foods; this book shows you how to do it. See how you can get hold of the book here. 

From expert dietitian, Nichola Ludlam-Raine, comes this simple, easy-to-follow 30 day plan for reducing the number of ultra-processed foods in your diet. 

Taking you through 4 weeks, each focused on a different meal (snacks and drinks, breakfast, lunch and dinner, with an optional dessert section too), Nichola equips you with the practical ways you can make a huge difference to your diet through small, achievable changes. 

Along the way she also debunks the myths that surround ultra-processed foods and provides answers to the most commonly asked questions, to help soothe anxiety around what you eat and enable you to feel confident with what's on your plate, wherever you are and whatever time of the day (UPF or not!). 

With recipes to get you started and a comprehensive list of over 100 processed and ultra- processed foods, organised by their nutritional benefits and with guidance on how often you should eat them, this is a necessary guide for anyone looking to eat healthier and make a real change to their long-term health.