Nutritionist Federica Amati shares which ultra-processed foods to skip and healthier alternatives to consider for better health.
London: So, there’s this nutritionist named Federica Amati who’s been chatting about ultra-processed foods, or UPFs for short. She’s got some solid advice on what to avoid and what to swap in instead.
Now, she’s not saying you have to ditch UPFs entirely. For instance, baked beans and Weetabix can actually be good for you because they’re packed with fiber. But the key is really about how much of these foods you’re eating.
Amati points out that a high intake of UPFs is linked to health issues, while keeping it to about 15% of your calories is generally okay. Crazy enough, in the UK, over 65% of our calories come from UPFs! But in Italy, it’s only 14%. That’s a big difference, and she believes we can aim for that too.
What’s also important is what UPFs are replacing in our diets. Amati mentions that not getting enough whole grains can lead to diet-related diseases, which is something to think about.
She’s got a whole list of foods to watch out for, starting with bread. Many so-called ‘healthy’ breads are low in fiber and loaded with additives. Instead, look for breads with over 6g of fiber per 100g and less than 5g of sugar.
When it comes to pasta, a lot of quick-cook white pasta doesn’t offer much nutrition. Amati suggests opting for durum wheat or spelt pasta, which are way better for you.
And biscuits? Well, if they have a long shelf life, they’re probably packed with unhealthy stuff. Rice cakes don’t do much for you either, so oatcakes are a better choice.
Ice cream is another tricky one. Most brands have additives, so finding a healthy option can be tough. Amati warns that high-protein ice creams might not be the best way to get quality protein.
For snacks, those lentil chips might sound good, but they often contain a bunch of industrial ingredients. Instead, try lightly salted popcorn or roasted chickpeas.
Breakfast cereals should be eaten sparingly, too. Look for ones that are high in fiber and low in sugar. Pair them with fresh fruit or nuts for a better start to your day.
If you’re a meat lover, Amati suggests getting your ham from a butcher rather than the supermarket to avoid preservatives. And when it comes to fish, mackerel and sardines are better choices than smoked salmon.
Cheese can be tricky as well. Avoid reduced-fat versions since they’re often highly processed. Stick to traditionally made cheese for better nutrients.
For yogurts, skip the flavored ones loaded with sugar and additives. Go for unflavored whole yogurts or kefir for gut health.
Lastly, those snack bars marketed as healthy treats? They can be full of sugars and additives. Amati recommends enjoying a bit of dark chocolate instead, as long as it’s at least 70% cocoa.
