Steffan Rhys cut out ultra-processed foods (UPFs) from his diet at the beginning of the year and, seven months later, he realised he had lost at least a stone - maybe a stone and a half
A recent report in the British Medical Journal has associated ultra-processed foods with a heightened risk of 32 detrimental health outcomes.
However, this time, I weighed 10st. Which was quite unexpected. Despite noticing my clothes fitting differently and using previously unused holes on my belt in the past few months, I was still astonished at the amount of weight lost. Especially since I've not reduced my food intake, instead only altering its content.
As Zoe points out, "a large study found that participants who ate the most ultra-processed foods were 32% more likely to have obesity than those who ate the least". However, this doesn't mean you should completely avoid UPFs, but rather enjoy them in moderation.
The suggested alternative is simple: cook from scratch. When it comes to pre-packaged cakes and biscuits, they're often packed with additives, artificial flavourings, and preservatives. While adopting a plant-based diet can offer significant health advantages, many vegan "meat" products are highly processed and packed with extra salt and artificial flavour enhancers.
Flavoured corn chips may seem like a harmless snack, but dietitian Rhiannon Lambert, author of The Science of Nutrition , warns that many are far from natural. "Some of these corn chips are more highly processed than others, having been cooked in refined oils with artificial flavours and preservatives added," she explains.
The question remains: Is it challenging to eliminate UPFs from your diet, and what are the viable alternatives? The beauty of adopting a diet like this is that it doesn't require 100% adherence. In fact, experts suggest maintaining an 80-20% balance in favour of non-UPFs is sensible.
BBC Jamie Oliver Christmas Education
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