- Ultra-processed foods containing additives have been linked to cancer, diabetes, and depression.
- Nutritionist Rob Hobson spent the last year trying to eliminate as many of them from his diet as possible.
- Now he incorporates them into his diet in a way that works for him.
Since deciding to reduce his intake of ultra-processed foods a year ago, nutritionist Rob Hobson has developed a more “realistic” view of how ultra-processed foods fit into a healthy diet. he told Business Insider.
UPF has been a hot topic this year as the public becomes more aware of the potential health risks of overeating. Studies have linked a diet high in UPF to an increased risk of 32 diseases, including type 2 diabetes, cancer, depression, and cardiovascular disease.
UPF is commercially available, has a long shelf life, and tends to be highly palatable, making it easy 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 as much UPF from his diet as possible and cook everything from scratch. “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 uses “healthier” UPF in his cooking 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 he still checks labels and looks for products with the fewest ingredients.
“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 the UK’s popular packaged wholemeal bread and baked beans may be considered ultra-processed because they contain additives, but unlike soda or cookies, they still 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.
