For example, he says: “Flavoured Doritos contain additives, flavour enhancers and emulsifiers, which ready-salted crisps don’t.”Ĭanned fruit is processed although not ultra-processed, but fresh fruit is better. Plain salted snacks are often non-UPF, whereas flavoured snacks are almost always UPF. If you would usually have a fruit and nut bar, he suggests buying nuts and dried fruit instead – even the “raw” bars contain flavourings. Van Tulleken snacks on peanuts, apples, carrots and bread with peanut butter or honey. It will always be healthier to make your own lasagne, but lots of us don’t have the time, inclination or skill. This is not to say that all these foods are necessarily “healthy”, just that they are not ultra-processed. Often the organic version of a UPF (baked beans or ketchup, say) will not be ultra-processed – although it will be more expensive. Some supermarket ready meals, including many lasagnes, are not UPF. Lots of time-saving tins, jars and sachets of food are not UPF, such as plain microwave rice. Plenty! Non-UPF cereals include Ready Brek and Shredded Wheat. Photograph: Liudmila Chernetska/Getty Images/iStockphoto Is there any convenience food that isn’t UPF? Most commercial baby food is ultra-processed. Top offenders in category four, ultra-processed foods, include fizzy drinks packaged snacks sweets and chocolate ice-cream biscuits, cakes and pastries sausages and burgers packaged pies and pizzas and chicken nuggets. These include freshly made bread and cheese tinned food – vegetables, fish, fruit cured meats and smoked fish and salted or sugared nuts and seeds. This includes things such as butter and vegetable oils honey and maple syrup and sugar, salt and vinegar.Ĭategory three is “processed foods”. This includes fresh, frozen and dried fruit and vegetables milk and plain yoghurt fresh meat and fish grains and legumes fungi eggs flour nuts and seeds herbs and spices pasta and couscous.Ĭategory two covers “processed culinary ingredients”.
In the Nova food classification system, devised by Monteiro, category one is “unprocessed or minimally processed food”. So far, the database contains more than 3m products. This app, by a non-profit organisation based in France, with contributions from tens of thousands of volunteers, lets you search for products and scan barcodes to identify UPFs.
#Quotes by jack handy free#
Photograph: ingwervanille/Getty Images I don’t have time to read every label in the supermarket!Ī handy, free resource is the Open Food Facts app. For example, UK flour is routinely fortified with calcium, iron, thiamine and niacin ascorbic acid is another name for vitamin C and corn starch is a traditional, non-UPF thickener (unlike “modified starches”). One caveat: some ingredients may sound unfamiliar to the layperson but don’t signify UPF. Cosmetic additives, used to make the final product more palatable or more appealing, include flavours, flavour enhancers, colours, emulsifiers, emulsifying salts, sweeteners, thickeners, and anti-foaming, bulking, carbonating, foaming, gelling and glazing agents.
These include protein sources (hydrolysed proteins, soya protein isolate, gluten, casein, whey protein, mechanically separated meat) sugars (fructose, high-fructose corn syrup, fruit juice concentrates, invert sugar, maltodextrin, dextrose, lactose) soluble or insoluble fibre and modified oils (hydrogenated or interesterified oil).Īdditives appear at the end of the ingredients list.
#Quotes by jack handy how to#
According to his journal article, Ultra-processed foods: what they are and how to identify them, food substances not used in home kitchens tend to appear at the beginning or in the middle of the ingredients list (ingredients are listed in order of weight). What exactly should I look for on the label?Ĭarlos A Monteiro, a professor of nutrition and public health at the University of São Paulo, has written a useful guide. Does it contain at least one ingredient you don’t recognise? Does it have a health claim on the packet, such as “high in fibre” or “source of protein”? Does it contain palm oil? Is it made by a multinational company? Did that company start with a cheap crop, such as a lentil, and turn it into an expensive crisp, chip or puff? These are all hallmarks of UPFs. But there are lots of red flags that may point to UPFs, says Van Tulleken. There are no health warnings on UPF in the UK – yet. Photograph: Kentaroo Tryman/Getty Images How do I know if I’m eating UPF? Fresh fruit and nuts are not ultra-processed, but muesli often contains a flavour enhancer, which is.
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