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UPF contains additives and has been linked to cancer, diabetes, and depression.
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Nutritionist Rob Hobson spent the last year trying to eliminate as many of them from his diet as possible.
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Now he incorporates them into his diet in a way that works for him.
After deciding to reduce ultra-processed foods A year ago, nutritionist Rob Hobson told Business Insider that he had developed a more “realistic” view of what fits into a healthy diet.
UPF has been a hot topic this year as the public becomes more aware of the potential health risks of overeating. Studies have linked diets high in UPF to an increased risk of: 32 diseasestype 2 diabetes, cancer, depression, cardiovascular disease, and more.
UPF is distributed in many markets, has high storage stability, very deliciousit makes it easier to overeat, Hobson previously told Business Insider. Soda, candy, and fast food are obvious examples.
Hobson, who is based in the UK, initially tried to: Eliminate UPF from your diet Cook everything from scratch whenever possible. “I was like a vigilante,” he said. But now he incorporates them into his diet in a way that works for him. “I don’t eat a lot of ultra-processed foods, but I still eat them in ways that are easy and convenient. So there are certain foods I’m less worried about right now: a healthier UPF,” he says. said.
Hobson, who still limits her intake, said there are three changes she has made.
Healthier UPF for cooking
Cooking from scratch three times a day takes too much time, Hobson said. So now he’s using some “Healthier” UPF His cooking is meant to “make life easier.”
For example, Hobson used to be strict about making pasta sauce only from canned tomatoes and fresh produce, but now she happily buys ready-made sauces from the store if she doesn’t have the time or energy. It became like that. But still he check the label Then find the item with the least amount of materials.
“I still believe that the first port of call is to cook everything from scratch as much as possible. But I’m not going to go out of my way to buy tomato sauce. I just buy the best I can. ” he said.
Some UPFs are nutritious
foods such as packaged whole grain bread; baked beansPopular in the UK, it may be considered ultra-processed due to the additives it contains, but unlike soda or cookies, it does have nutritional value.
“These foods are still high in fiber. They still have protein. But they do have some additives,” Hobson says.
When she doesn’t have time to cook from scratch or simply wants to eat UPF, she says she incorporates UPF into her meals, which she believes are healthier. However, I will aim to add vegetables, side salads, and grains to make it a balanced meal.
Eat without processing – no cooking required
Over the past year, Hobson has learned that arranging a variety of foods on a plate is the easiest way to “eat without processing.”
“Rather than thinking you have to make a proper, hearty meal with lots of ingredients, just laying out your plate will do the trick,” he said. Cooking fish or chicken and pairing it with potatoes and vegetables is easier than following a recipe to make things like pasta or curry, he says. Hobson often also adds bags of cooked grains.
“It’s great to spend time in the kitchen when you have time, but when you don’t have time, you have to find all the really easy ways to eat,” he said.
Read original article business insider
