Ultra Processed Food (UPF)

[Flowergirl14]

I have watched 2 programmes on Ultra Processed Food, on BBC'S Panorama and ITV's Tonight, via catchup.

I have also started reading this book:
Ultra-Processed People: Why Do We All Eat Stuff That Isn't Food...and Why Can't We Stop?
by Chris van Tulleken

I find the topic fascinating, and I am trying to cut down on UPF for health reasons; and as a by-line, hopefully lose some weight.

Thoughts anyone?

 

[stardust21]

I listened to Chris’ book and found it so incredibly interesting. I’ve since listened to a lot of podcasts he has been on and I think he’s a great advocate for this.

For me the biggest takeaway was that the companies selling us food are doing it in the cheapest way possible for the lost amount possible. In order to make it cheaper they have to cut out stuff and replace it with waste products.

Since learning about it I’ve been trying really hard to cut down on my UPF intake and I do feel a lot better. I eat mainly home cooked now whereas before I had got into some bad habits.

I do think though, that it’s important not to become evangelical about it. Reading some people online, I can see it going the same way as the clean eating fad. Reduce UPF where you can, and enjoy eating out with friends etc.

 

[Flowergirl14]

I listened to Chris’ book and found it so incredibly interesting. I’ve since listened to a lot of podcasts he has been on and I think he’s a great advocate for this.

For me the biggest takeaway was that the companies selling us food are doing it in the cheapest way possible for the lost amount possible. In order to make it cheaper they have to cut out stuff and replace it with waste products.

Since learning about it I’ve been trying really hard to cut down on my UPF intake and I do feel a lot better. I eat mainly home cooked now whereas before I had got into some bad habits.

I do think though, that it’s important not to become evangelical about it. Reading some people online, I can see it going the same way as the clean eating fad. Reduce UPF where you can, and enjoy eating out with friends etc.

I am getting into batch cooking and freezing. I am between jobs atm, so I have the time.
Just bought a 2nd hand freezer on eBay for £20, and it is perfect.

Now, no excuse for a microwave ready meal, when I am pushed for time; I have something in the freezer.
I will still enjoy eating out, as it is a treat.

I must look up Chris's podcasts.

 

[stardust21]

I am getting into batch cooking and freezing. I am between jobs atm, so I have the time.
Just bought a 2nd hand freezer on eBay for £20, and it is perfect.

Now, no excuse for a microwave ready meal, when I am pushed for time; I have something in the freezer.
I will still enjoy eating out, as it is a treat.

I must look up Chris's podcasts.

I did this! So so helpful! I have a freezer full of food for when I CBA. Always make more than I need and freeze it. I definitely need a week soon where I only eat food from the freezer!

The two podcasts with Chris I’ve really enjoyed are:
- Feel Better, Live More, with Dr Rangan Chatterjee (although be warned this one was 2:30 long )
- the Diary of a CEO with Steve Bartlett

I found both to be really interesting conversations between the host and Chris.

The Zoe postcast is also really interesting and they have loads of stuff on UPF. There is an episode with Chris in those ones too.

Chris and his brother also did a podcast series for the BBC, which should be on BBC Sounds and podcast places. It went alongside a TV series he did. That one is probably the best one actually because it’s where he gets his brother to do the experiment that sort of started all this off in the first place (the books etc, Chris himself did the high UPF diet first to see the science first).

 

[ChampagneBox]

this stuff fascinates me but I have got health anxiety so I do obsess over food can’t every enjoy a takeaway now because I’m there googling the ingredient, calories, health effects of any ingredients

 

[bumblebees19]

So pleased there is a thread for this. I just got the paperback and I’m so invested already! Has anyone got any meals that they especially love?

 

[Snippysnips]

I cook as much as I can from scratch, I particularly enjoy making garlic chicken keivs, salmon fish fingers, little fish cakes, fried mushrooms, sausage rolls etc, also got myself a slow cooker an a air fryer book, I try not to buy any UPF just because am finding myself actually feeling sick after eating it now, I don't know if being away from it for so long has affected me an my body can no longer process it like it used too

I also try an buy from the farm not far from us too for meat an go to local places for fish, fruit, veg etc just because I feel it's better quality, we used to get chicken from Tesco an the quality has gone way down hill, however I did treat myself to MSG recently an as much as I know I shouldn't I can't help it when it comes to making egg fried rice but it's all I use it for so I don't become addicted to it

 

[bumblebees19]

I cook as much as I can from scratch, I particularly enjoy making garlic chicken keivs, salmon fish fingers, little fish cakes, fried mushrooms, sausage rolls etc, also got myself a slow cooker an a air fryer book, I try not to buy any UPF just because am finding myself actually feeling sick after eating it now, I don't know if being away from it for so long has affected me an my body can no longer process it like it used too

I also try an buy from the farm not far from us too for meat an go to local places for fish, fruit, veg etc just because I feel it's better quality, we used to get chicken from Tesco an the quality has gone way down hill, however I did treat myself to MSG recently an as much as I know I shouldn't I can't help it when it comes to making egg fried rice but it's all I use it for so I don't become addicted to it

Love the idea of more local shopping. Did that today and bought two sour dough loaves, all sliced and in the freezer, got some nice unsalted butter.

Fascinating reading labels and the differences between things that seem so similar. Picked up some dates in a fancy deli today, didn’t even think to read the back (my mistake!) and they had all sorts on the listing. Got some much nicer ones from Asda this afternoon.

First day and feeling like this could be a really sustainable and worthwhile move!

 

[Miss.Chanandler.Bong]

I like the Jeromecooksfood Insta account. He compares making different stuff at home to buying it and seeing whether it’s actually worth it. He does a wide range of recipes

 

[no-no]

How are you getting on @Flowergirl14?

I’m trying to be more mindful with UPFs, but I’m now eating my own body weight in tofu If there’s an organic option (oat milk) I’m purchasing that instead and resisting meat free frankenfoods.

Does any one have a good margarine substitute? Or one on the lower end of UP? I can’t use butter.

 

[peachesandcreamz]

Just found this thread after mentioning UPFs on the weight loss thread - hi all

I've been trying to drastically reduce my UPF consumption for probably the last 6 months or so. Not aiming for perfection but I hate that stat that says most people's diets consist of 80% UPFs - haunting!

Amongst packing my meals with lots of veg I've also replaced my processed belvitas with homemade strawberry breakfast bars. Doesn't take long at all and it's so nice knowing I'm starting my day with real food. I also do lots of meal preps for lunches so my freezer is constantly stocked up.

I don't have a huge sweet tooth but chocolate is one thing I haven't managed to successfully replace yet. After dinner I usually satisfy my cravings with a banana, peanut butter, and a small chocolate mousse. Interested to hear what you all do!

 

[Miss.Chanandler.Bong]

There’s an Instagram account I follow called go.upf.free.
It posts a variety of products from different Supermarkets

 

[veryfondoftea]

Just found this thread after mentioning UPFs on the weight loss thread - hi all

I've been trying to drastically reduce my UPF consumption for probably the last 6 months or so. Not aiming for perfection but I hate that stat that says most people's diets consist of 80% UPFs - haunting!

Amongst packing my meals with lots of veg I've also replaced my processed belvitas with homemade strawberry breakfast bars. Doesn't take long at all and it's so nice knowing I'm starting my day with real food. I also do lots of meal preps for lunches so my freezer is constantly stocked up.

I don't have a huge sweet tooth but chocolate is one thing I haven't managed to successfully replace yet. After dinner I usually satisfy my cravings with a banana, peanut butter, and a small chocolate mousse. Interested to hear what you all do!

I'm going to make something I found on The Basic Nutritionist today - half dates, fill with nut butter, sprinkle coconut and drizzle with a bit of chocolate. My daughter actually made these after seeing them on YouTube and they are DELICIOUS. And also incredibly rich so not easy to overeat!