Ultra-processed food (UPF) has been a hot topic in the media lately, with many studies linking certain UPFs to negative health outcomes. However, not all UPFs are bad for you, and some can actually support your health. This can make it challenging to navigate the grocery store and make informed choices about what to eat.
To help with this, ZOE has released a new free app that provides science-backed advice in seconds. Simply take a picture of a product or meal, and the app will tell you what macronutrients it contains and whether the processing level poses any health risks. Currently available only in the United States, the app will soon be coming to the United Kingdom as well.
In this article, we will outline four categories of UPFs that are linked to poorer health outcomes and suggest some simple and delicious swaps you can try instead.
- Soda Swap: Regularly consuming soda has been linked to an increased risk of developing type 2 diabetes, fatty liver disease, and cardiovascular disease. Instead of soda, try sparkling water with chopped fruit for flavor, kombucha for gut health, dairy milk in moderation, iced tea or coffee without added sugar, green tea, or water kefir.
- Processed Meats: Ultra-processed meats like sausages, chicken nuggets, and canned meats are associated with increased heart disease risk and poorer gut health. Instead, try tempeh, tofu, oily fish like mackerel and salmon, whitefish such as cod or haddock, or lean white meat like chicken.
- Bread: The impact of bread on health can vary depending on the type. Opt for wholegrain, sourdough, dark rye bread, or make your own at home using healthy ingredients like nuts, seeds, and a mix of wholegrain and rye flours.
- Salty Snacks: While salty snacks should be enjoyed in moderation, there are healthier alternatives to potato chips. Try unsalted nuts and seeds, olives, edamame, roasted chickpeas, popcorn, hard-boiled eggs, or crunchy vegetables with hummus or mashed avocado for a satisfying snack.
Remember, it’s impossible to follow a perfect diet all the time. At ZOE, we recommend the 80/20 rule: eat well 80% of the time and allow yourself to indulge the other 20%. Balance is key to a healthy lifestyle.
