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The Sun
04-05-2025
- Health
- The Sun
The family-favourite foods killing thousands of us every year revealed – as top GP shares ‘life-saving' swaps
WHOLEGRAIN bread, low fat yoghurts and baked crisps - all healthy, right? Not necessarily, experts warn, because they can all be classified as ultra-processed foods (UPFs). So, how can you tell if the foods in your cupboards are posing a danger to your family? These mass-produced products now make up 54 per cent of our diets, but they could have detrimental effects on our health. A study by Central Queensland University - based on information from 10million people worldwide - linked UPFs to an increased risk of 32 health conditions, including diabetes, heart disease and cancer. Separate research published in the American Journal Of Preventive Medicine this week warned they contribute to 18,000 early deaths in England every year. Almost all food is processed to some extent, but UPFs usually contain five or more ingredients you wouldn't find in your kitchen, such as artificial sweeteners, colourings, preservatives and emulsifiers. They also tend to be high in fat, sugar and salt, and low in fibre. Dr Camilla Stokholm, GP and author of What Your Doctor Eats, shares the worst culprits - and how to reduce your intake… "UPFs are 'food-like substances' and we have been unsuspecting guinea pigs in their use. "These products are nutritionally depleted compared to whole foods, and they appear to rewire our brain's pleasure centres, driving addictive behaviour. "They seem to cleverly circumvent our satiety mechanisms, meaning they don't stimulate fullness but make us more hungry. "I feel disgusted by UPFs, and the more time you spend thinking about them, you will too. "The most problematic ones I suggest you avoid are..." Can drinking nothing but fizzy water for two weeks really help me shed my excess weight ARTIFICIAL SWEETENERS THESE get sneaked into most sweet UPFs. Not only do they directly harm your gut microbiome, they make you gain weight. Studies comparing sugary drinks with diet versions show no difference when it comes to preventing obesity. Why? Because they still stimulate your insulin and make you feel hungry, especially for high-sugar foods. KIDS' MENUS WHAT you feed your children directly moulds their future health. Unfortunately, we have a culture of feeding them 'kid's menu' food - think chicken nuggets and pizzas. Up to 70 per cent of the calories British children consume now come from UPFs; this is a missed opportunity to protect them from disease later in life. CRISPS BRITS eat more crisps than anyone else in the world, and this is a real problem. They do nothing to stimulate our fullness mechanism and ironically trigger a hunger hormone spike. Crisps should be a party food we enjoy as a treat. SAUSAGES WE know ultra-processed meats like ham and sausages increase our risk of bowel cancer. Research has also shown links to dementia, diabetes and heart disease, so I'm not sure why anyone still eats them! BREAD MOST supermarket breads are UPFs and a missed opportunity for what can be a nutrient dense food. I bake bread myself or go to a trusted baker, who will use minimal ingredients. 'FAKE' FERMENTS 12 FERMENTED foods and drinks can be incredibly good for our gut health, but legally, products don't always need to have any real strains of bacteria in them! Always read the label. If there's a long list of preservatives, vinegar or artificial sweeteners, it's not a true ferment. MEAL REPLACEMENTS 12 IF you're drinking your meal, you automatically bypass very important satiety mechanisms. You also strip away so much pleasure from food. Life's too short - sit down and chew it please! PROTEIN PRODUCTS I WENT through a phase of eating protein pancakes, bars and chocolate. I could have enjoyed much more nutrient-dense sources like eggs and beans for a fraction of the cost - and avoided nasty additives. 'HEALTHY' DESSERTS 12 IF I'm going to have a dessert, it's a traditional, homemade one with all the bells and whistles. It's a rare treat I genuinely look forward to rather than a half-arsed 'high protein' or 'low sugar' replacement packed with emulsifiers and stabilisers. NOT ALL OR NOTHING YOU don't need to cut UPFs out completely though. I believe life is for living and in today's world, it would be incredibly difficult to avoid all UPFs. I estimate only 10 per cent of what I eat comes from UPFs – they are often you-only-live-once indulgences which I don't overthink! Even some of the 85 per cent dark chocolate I eat is technically an UPF but I don't think this negates its beneficial polyphenols, which can prevent cell damage and help you live longer. I also still eat childhood-favourite biscuits and ice-creams as rare treats. As a doctor I'm painfully aware that life is too short – 'good enough' is my goal. My number one piece of advice can be summarised in four words: cook your own food. The mantra for many Brits seems to be that food must be, above all else, convenient. Marketing pushes the idea that we lead busy lives and shouldn't feel pressured to 'slave away in the kitchen'. But we all make time for the things that are important to us (look at your screen time!). Changing your attitude is the most powerful tool to reduce your UPF consumption. SIMPLE SWAPS GETTING less than 20 per cent of your energy from UPFs will produce astronomical results for your health. These are some of my favourite simple swaps... Crackers – try Ryvita Crispbreads instead Supermarket bread – seeded rye often isn't UPF; otherwise, go to a trusted bakery or bake it yourself Granola – not my idea of a glucose-steady breakfast; instead, use toasted nuts, shaved coconut, seeds, cacao nibs Sweet yoghurt – buy plain yoghurt and mix with frozen berries Salad dressing - make this yourself by blitzing a jar of roasted peppers, a handful of fresh basil, a handful almonds, 1tsp paprika, 2tbsp extra virgin olive oil Cereal bars – I'm not a fan and would treat sweet foods like this as a dessert; if you really love them, cook them yourself and eat them at the end of a savoury meal Protein products – get protein from whole foods like Greek yoghurt, cottage cheese, eggs, pulses and tofu, which are cheaper and better for you
Scottish Sun
04-05-2025
- Health
- Scottish Sun
The family-favourite foods killing thousands of us every year revealed – as top GP shares ‘life-saving' swaps
Dr Camilla Stokholm warns we have all been "unsuspecting guinea pigs" in the use of ultra-processed foods, which are linked to a long list of health conditions - including heart disease and cancer. She shares her simple 'rule' to spot a UPF just by looking at the label DANGER DIET The family-favourite foods killing thousands of us every year revealed – as top GP shares 'life-saving' swaps Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) WHOLEGRAIN bread, low fat yoghurts and baked crisps - all healthy, right? Not necessarily, experts warn, because they can all be classified as ultra-processed foods (UPFs). So, how can you tell if the foods in your cupboards are posing a danger to your family? 12 Almost all food is processed to some extent, but UPFs usually contain five or more ingredients you wouldn't find in your kitchen Credit: Getty 12 Dr Camilla Stokholm, GP and author of What Your Doctor Eats, shares the worst culprits - and how to reduce your intake Credit: Supplied These mass-produced products now make up 54 per cent of our diets, but they could have detrimental effects on our health. A study by Central Queensland University - based on information from 10million people worldwide - linked UPFs to an increased risk of 32 health conditions, including diabetes, heart disease and cancer. Separate research published in the American Journal Of Preventive Medicine this week warned they contribute to 18,000 early deaths in England every year. Almost all food is processed to some extent, but UPFs usually contain five or more ingredients you wouldn't find in your kitchen, such as artificial sweeteners, colourings, preservatives and emulsifiers. They also tend to be high in fat, sugar and salt, and low in fibre. Dr Camilla Stokholm, GP and author of What Your Doctor Eats, shares the worst culprits - and how to reduce your intake… "UPFs are 'food-like substances' and we have been unsuspecting guinea pigs in their use. "These products are nutritionally depleted compared to whole foods, and they appear to rewire our brain's pleasure centres, driving addictive behaviour. "They seem to cleverly circumvent our satiety mechanisms, meaning they don't stimulate fullness but make us more hungry. "I feel disgusted by UPFs, and the more time you spend thinking about them, you will too. "The most problematic ones I suggest you avoid are..." Can drinking nothing but fizzy water for two weeks really help me shed my excess weight ARTIFICIAL SWEETENERS 12 Diet drinks with artificial sweeteners show no difference when it comes to halting obesity, research has found Credit: Getty THESE get sneaked into most sweet UPFs. Not only do they directly harm your gut microbiome, they make you gain weight. Studies comparing sugary drinks with diet versions show no difference when it comes to preventing obesity. Why? Because they still stimulate your insulin and make you feel hungry, especially for high-sugar foods. KIDS' MENUS 12 Kids' menus at restaurants is often just chicken nuggets and pizzas Credit: Getty WHAT you feed your children directly moulds their future health. Unfortunately, we have a culture of feeding them 'kid's menu' food - think chicken nuggets and pizzas. Up to 70 per cent of the calories British children consume now come from UPFs; this is a missed opportunity to protect them from disease later in life. CRISPS 12 Crisps do not make us feel full and trigger a hunger hormone spike Credit: Getty BRITS eat more crisps than anyone else in the world, and this is a real problem. They do nothing to stimulate our fullness mechanism and ironically trigger a hunger hormone spike. Crisps should be a party food we enjoy as a treat. SAUSAGES 12 Eating ultra-processed meats such as sausages has been linked to dementia and heart disease Credit: Getty WE know ultra-processed meats like ham and sausages increase our risk of bowel cancer. Research has also shown links to dementia, diabetes and heart disease, so I'm not sure why anyone still eats them! BREAD 12 Supermarket breads are often ultra-processed - go to a trusted breaker instead! Credit: Getty MOST supermarket breads are UPFs and a missed opportunity for what can be a nutrient dense food. I bake bread myself or go to a trusted baker, who will use minimal ingredients. What food do you need for a healthy diet? IF you want to have good health, a good way to start is from your diet. The Eatwell Guide shows that to have a healthy, balanced diet, people should try to: eat at least 5 portions of a variety of fruit and vegetables every day base meals on higher fibre starchy foods like potatoes, bread, rice or pasta have some dairy or dairy alternatives (such as soya drinks) eat some beans, pulses, fish, eggs, meat and other protein choose unsaturated oils and spreads, and eat them in small amounts drink plenty of fluids (at least 6 to 8 glasses a day) Source: NHS 'FAKE' FERMENTS 12 Not all food and drinks advertised as fermented actually contain bacteria Credit: Getty FERMENTED foods and drinks can be incredibly good for our gut health, but legally, products don't always need to have any real strains of bacteria in them! Always read the label. If there's a long list of preservatives, vinegar or artificial sweeteners, it's not a true ferment. MEAL REPLACEMENTS 12 Stop drinking your meals - life's too short Credit: Getty IF you're drinking your meal, you automatically bypass very important satiety mechanisms. You also strip away so much pleasure from food. Life's too short - sit down and chew it please! PROTEIN PRODUCTS 12 Protein bars can have nasty additives - opt for eggs and beans instead which are a fraction of the cost Credit: Getty I WENT through a phase of eating protein pancakes, bars and chocolate. I could have enjoyed much more nutrient-dense sources like eggs and beans for a fraction of the cost - and avoided nasty additives. 'HEALTHY' DESSERTS 12 'Healthy' desserts are often packed with emulsifiers and stabilisers Credit: Getty IF I'm going to have a dessert, it's a traditional, homemade one with all the bells and whistles. It's a rare treat I genuinely look forward to rather than a half-arsed 'high protein' or 'low sugar' replacement packed with emulsifiers and stabilisers. NOT ALL OR NOTHING YOU don't need to cut UPFs out completely though. I believe life is for living and in today's world, it would be incredibly difficult to avoid all UPFs. I estimate only 10 per cent of what I eat comes from UPFs – they are often you-only-live-once indulgences which I don't overthink! Even some of the 85 per cent dark chocolate I eat is technically an UPF but I don't think this negates its beneficial polyphenols, which can prevent cell damage and help you live longer. I also still eat childhood-favourite biscuits and ice-creams as rare treats. As a doctor I'm painfully aware that life is too short – 'good enough' is my goal. My number one piece of advice can be summarised in four words: cook your own food. The mantra for many Brits seems to be that food must be, above all else, convenient. Marketing pushes the idea that we lead busy lives and shouldn't feel pressured to 'slave away in the kitchen'. But we all make time for the things that are important to us (look at your screen time!). Changing your attitude is the most powerful tool to reduce your UPF consumption. SIMPLE SWAPS GETTING less than 20 per cent of your energy from UPFs will produce astronomical results for your health. These are some of my favourite simple swaps... Crackers – try Ryvita Crispbreads instead Supermarket bread – seeded rye often isn't UPF; otherwise, go to a trusted bakery or bake it yourself Granola – not my idea of a glucose-steady breakfast; instead, use toasted nuts, shaved coconut, seeds, cacao nibs Sweet yoghurt – buy plain yoghurt and mix with frozen berries Salad dressing - make this yourself by blitzing a jar of roasted peppers, a handful of fresh basil, a handful almonds, 1tsp paprika, 2tbsp extra virgin olive oil Cereal bars – I'm not a fan and would treat sweet foods like this as a dessert; if you really love them, cook them yourself and eat them at the end of a savoury meal Protein products – get protein from whole foods like Greek yoghurt, cottage cheese, eggs, pulses and tofu, which are cheaper and better for you
Yahoo
28-04-2025
- Health
- Yahoo
Ultra-processed foods could be linked to thousands of UK deaths a year
Thousands of UK deaths each year could be linked to the consumption of ultra-processed foods (UPFs), analysis suggests. Experts believe there is a relationship between people eating UPFs - such as processed meats, ice cream and crisps - and an increased risk of early death. UPFs often contain high levels of saturated fat, salt, sugar and additives, which researchers said leaves less room in people's diets for more nutritious foods. The analysis suggested that in 2018-19, some 17,781 premature deaths in the UK could have been linked to UPFs. Such foods also tend to include ingredients that are not normally used when people cook from scratch - including preservatives, emulsifiers and artificial colours and flavours. Other examples of UPFs include mass-produced bread, some breakfast cereals, biscuits, ready meals and fizzy drinks. UPFs have previously been linked to an increased risk of early death and , including obesity, heart disease, cancer and diabetes. However, some experts say it is not clear why UPFs are linked to poor and more studies will be needed "to establish the mechanisms involved". The latest study, published in the American Journal Of Preventive Medicine, calls on governments to issue dietary recommendations aimed at cutting consumption of UPFs. In analysing data from eight countries, it was found UPFs made up 53% of people's energy intake in the UK - the second highest after 55% in the US. In Colombia, which has a lower consumption of UPFs, premature deaths attributable to these types of foods was 4%. But premature deaths from UPFs jumped to 14% for the UK and the US, according to the research. Read more from Sky News: Lead researcher Eduardo Nilson, from the scientific body the Oswaldo Cruz Foundation in Brazil, said the study found "each 10% increase in the participation of UPFs in the diet increases the risk of death from all causes by 3%". Nerys Astbury, associate professor from the University Of Oxford, said it is known that consuming diets higher in calories, fat and sugar can have detrimental effects on health, including premature mortality. "More research is needed to ascertain a causal link between UPF and disease and to establish the mechanisms involved," she added.
Sky News
28-04-2025
- Health
- Sky News
Ultra-processed foods could be linked to thousands of UK deaths a year
Thousands of UK deaths each year could be linked to the consumption of ultra-processed foods (UPFs), analysis suggests. Experts believe there is a relationship between people eating UPFs - such as processed meats, ice cream and crisps - and an increased risk of early death. UPFs often contain high levels of saturated fat, salt, sugar and additives, which researchers said leaves less room in people's diets for more nutritious foods. The analysis suggested that in 2018-19, some 17,781 premature deaths in the UK could have been linked to UPFs. Such foods also tend to include ingredients that are not normally used when people cook from scratch - including preservatives, emulsifiers and artificial colours and flavours. Other examples of UPFs include mass-produced bread, some breakfast cereals, biscuits, ready meals and fizzy drinks. UPFs have previously been linked to an increased risk of early death and a range of health issues, including obesity, heart disease, cancer and diabetes. However, some experts say it is not clear why UPFs are linked to poor health and more studies will be needed "to establish the mechanisms involved". The latest study, published in the American Journal Of Preventive Medicine, calls on governments to issue dietary recommendations aimed at cutting consumption of UPFs. In analysing data from eight countries, it was found UPFs made up 53% of people's energy intake in the UK - the second highest after 55% in the US. In Colombia, which has a lower consumption of UPFs, premature deaths attributable to these types of foods was 4%. But premature deaths from UPFs jumped to 14% for the UK and the US, according to the research. Lead researcher Eduardo Nilson, from the scientific body the Oswaldo Cruz Foundation in Brazil, said the study found "each 10% increase in the participation of UPFs in the diet increases the risk of death from all causes by 3%". Nerys Astbury, associate professor from the University Of Oxford, said it is known that consuming diets higher in calories, fat and sugar can have detrimental effects on health, including premature mortality. "More research is needed to ascertain a causal link between UPF and disease and to establish the mechanisms involved," she added.
