Cutting out junk food from your diet may be a process.
Ultra-processed foods (UPFs) contain high levels of salt, refined sugars, cholesterol-raising fats, and other controversial lab-based ingredients that are nearly impossible to avoid.
Decades of research has shown that foods made in large factories, such as potato chips, cookies, commercial condiments, and prepackaged snacks, are harmful to both your mind and body. Diets high in ultra-processed foods have been linked to obesity, type 2 diabetes, cancer, and cardiovascular disease.
That being said, you also have to eat.
Rob Hobson, a registered dietitian and author of Unprocess Your Life, doesn’t like to oversimplify all snacks as either “good” or “bad.” told the Daily MailBut there are some specific junk foods that he points out are especially bad.
sugary breakfast cereals
Hobson said sweet breakfast cereals, especially sweet chocolate cereals, were “pudding-like” and shouldn’t be used to start the day.
He explained that the combination of high sugar content and soft texture makes it easy to overconsume these cereals.
for example, cocoa puff One serving (3/4 cup or 27g) contains 9 grams of sugar. Reese’s Puff Contains 9g sugar per serving (3/4 cup or 29g) clave cereal Total carbs per serving (1 cup or 41g) is 15g.
“This is the hallmark of UPF,” says Hobson. “In some cases, this rapid breakdown of food can bypass hunger/satiety signals in the intestine.”
Although some high-sugar cereals contain high concentrations of fibre, B vitamins and other nutrients such as iron, Hobson argues that cereals with less sugar are better for you. doing.
“While I agree that they can provide a nutritious addition to the diet, in this case it may be important to choose the healthiest UPF. “It’s high in fiber and low in salt and sugar,” he said.
“Sometimes it’s topped with nuts, seeds or bananas to add texture,” Hobson adds, adding that this substitution can help you feel fuller longer between meals and reduce the impact on blood sugar levels. I shared it.
deli meat
Processed meats have gotten a bad rap over the years, but these UPFs are typically high in fat and salt.
Foods like bacon, hot dogs, beef, and salami are good sources of protein and part of a balanced diet, but eating too much can do more harm than good.
In fact, eating a lot of red and processed meat increases your risk of intestinal (colorectal) cancer. According to the NHS.
“Even before UPF became a focus, we knew that foods such as ham and salami increased the risk of colorectal cancer when consumed in excess,” Hobson says.
Hobson suggested replacing processed meat with plant-based proteins and lean poultry such as chicken or turkey.
chips
You don’t need to completely eliminate chips from your diet, but opting for plainer chips is a better option, Hobson says.
Plain salted chips generally have fewer additives, flavor enhancers, and emulsifiers.
“It takes a lot of ingredients to make these delicious snacks,” Hobson explained. “The very design means it fits easily in your mouth and has a flavorful, melt-in-the-mouth texture that you won’t be able to stop eating.”
If you’re looking for a snack, Hobson recommends “high-quality potato chips with a hint of salt.”
processed cheese slices
Hobson suggested using slices of “real” cheese instead of processed cheese slices.
Milk and dairy products are good sources of calcium and protein, and while processed cheese still contains calcium, it is “rich in emulsifiers used to give it the desired texture.”
“I think it’s best to stick to real cheese slices to get the nutritional benefits of a more natural, unprocessed product,” he says, adding that it’s best to stick to cheddar, feta, and brie cheese. He added that there is.
soda
It’s okay to have a fizzy drink every now and then, but if you’re drinking it every day, it may be best to switch to a healthier drink as it can affect your gut bacteria and cause glucose intolerance, says Hobson. he says.
“Whether they’re made with sugar or artificial sweeteners, I try to leave them as an occasional drink or exclude them from my diet completely,” he suggested .
“There is research suggesting that artificial sweeteners, such as sucralose, may affect bacterial diversity in the gut,” he added. “Further research suggests that long-term use of artificial sweeteners may affect the body’s ability to manage glucose, impacting insulin sensitivity and glucose tolerance, but further research is needed here. .”
He advised adding fruits, vegetables and herbs such as cucumber and rosemary for flavor instead of sparkling water.
pre-wrapped pastries
Prepackaged cakes, muffins and other desserts are high in saturated fat and sugar, and have long ingredient lists (Hobson explains, including as many as five emulsifiers, along with stabilizers and gelling agents). ) contributes to long-term preservation.
“There is some research suggesting that emulsifiers may have an impact on gut health, but more research is needed,” Hobson says.
“It’s hard to find non-UPF sweet baked goods in the supermarket, so instead of making your own, we recommend opting for healthier sweet treats like pressed fruit and nut bars.” he added.
