An alarming study published in the journal BMJ Open revealed that 60 percent of calories in the average daily diet comes from “ultra-processed” foods, which are pretty much exactly what they sound like: processed foods that contain additives—like hydrogenated oils, artificial flavours, and emulsifiers—with long names you don’t recognise.
The researchers also found that these ultra-processed foods account for 90 percent of the added sugar we consume, increasing our risk for obesity, type 2 diabetes, and heart disease. Yikes.
Luckily, creating homemade versions of your favourite treats is easier than you might think. And you don’t need to swear off conveniently-packaged snacks altogether. You just need to read the labels carefully: if the ingredient list looks like a recipe you could have made in your own kitchen, you’re on the right track.
The worst culprits:
Crisps
The most notorious offenders are brands that contain artificial flavours, colours, and preservatives – so anything neon-orange is out. Your best bet is a basic kettle chip with just three simple ingredients: potatoes, olive or sunflower oil, and salt. Other good options include organic corn chips and popcorn, which is low in calories, high in fibre, and packed with antioxidants. Or better yet, go the DIY route. Baked kale chips are easy to make, as are oven-roasted sweet potato chips.
Packaged snack cakes
Those plastic-wrapped cakes that seem to last forever in your pantry are packed with sugar and preservatives (hence their longevity). Whipping up your own sweet treats is a better option. You can use a nutrient-rich alternative to white flour, such as chickpea or almond flour. Try replacing half of the sugar in the recipe with pureed fruit (mashed bananas and date paste both work well); and swapping each tablespoon of butter with a half tablespoon of avocado.
Certain breads
You already know to avoid ultra-processed white bread in favour of fibre-rich whole grain breads that offer a slew of good-for-you perks. But picking the right loaf can be tricky because even healthy-seeming varieties can contain additives. Bread is one of those foods where reading the ingredient list is really very important. Look for a whole grain or gluten-free, or even grain-free bread that doesn’t have any artificial additives or preservatives.
Diet fizzy drinks
Besides the fact that diet drinks have zero nutritional value, they contain artificial sweeteners like aspartame, saccharin, and sucralose, and are linked to headaches, depression, and an increased risk of type 2 diabetes. If you can’t get used to plain old H2O, opt for sparkling or flavoured water.
Frozen pizza
Sadly, there doesn’t seem to be a minimally-processed version of pre-made pizza. The best alternative is making your own. Pre-made dough is an allowable cheat, especially if loaded with lean proteins and veggies.
Sweets
Most brands contain high fructose syrup and artificial flavours. But the good news, is there are better options out there. Seventy percent dark chocolate is a great alternative to sweets or try gummi fruits made with real fruit juice.