Ditching Ultra-Processed Food
It’s been a long day, maybe even a long week, and the thought of chopping vegetables or cooking an entrée sounds utterly exhausting. In times like these, it can be tempting to munch on chips or throw a frozen pizza in the oven. However, just because it’s convenient and tasty doesn’t mean it’s good for you.
Sweet or salty packaged snacks, ice cream, sodas, canned soup, cold cuts, juice and even cereal are ultra-processed foods. That means, instead of containing everyday ingredients you might find in your kitchen, these items are filled with chemicals and additives, such as fats, starches, oils, artificial colors and sweeteners like high-fructose corn syrup.
Ultra-processed foods (UPFs) are so bad for you that a 2024 study linked them to more than 30 health issues, including increased risks of cancer, type 2 diabetes, obesity, heart disease, stroke, depression, sleep disturbances and digestive problems. People with diets high in UPFs also have a 40% higher risk of all-cause mortality, according to a report in Clinical Nutrition.
Despite these dangers, UPFs account for nearly 60% of adults’ and 70% of children’s diets.
So, what can we do to start cutting these foods out of our lives?
Start checking labels.
UPF food labels often contain words like high-fructose corn syrup, maltose, dextrose, aspartame, sucralose and saccharin—which are all additives that sweeten these foods. Other common ingredients in UPFs are hydrogenated oils, MSG (monosodium glutamate), artificial food colors like Red 40 and Yellow 5, sodium nitrates, lecithin and maltodextrin. If you don’t know what an ingredient is or how to pronounce it, chances are it’s an additive you don’t want.
Make healthy swaps.
Some examples include buying plain yogurt and adding your own fruit and nut toppings rather than “fruit at the bottom” options that often contain artificial sweeteners. You can also trade sparkling water for sodas, fruits and vegetables for chips, roasted chicken breast for deli meat and homemade broths for canned soups. Even tossing the “butter-flavored” microwave popcorn out and making stovetop popcorn with olive or avocado oil instead can make a big difference.
Prep snacks in advance.
By slicing fruits, vegetables and block cheese (not wrapped cheese singles) in advance, you can create convenient grab-and-go snack packs for busy days. Pair that with raw nuts, like almonds, walnuts or pecans, and it will be much easier to resist UPF options like chips or fruit snacks.
Not only will these changes make you healthier, but they could also help you lose weight.
In one eight-week trial, people who reduced their UPF intake by nearly 50% reduced their intake by 612 calories a day. They also ate 37% less sodium, 50% less sugar and lost an average of 7.7 pounds.
And isn’t a healthier body worth ditching UPFs for?
How Can I Lose Weight?
Are you interested in losing weight but don’t know where to start? Make an appointment to see your doctor to discuss your diet (including your UPF intake) and exercise regimen.
Schedule An Appointment
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