YOU’VE BEEN HITTING the gym hard, diallng up your lifting routine and nailing your cardio sessions. So, why aren’t you seeing the results you crave? Even if you follow a healthy diet and steer clear of sugary treats, if your mealtimes are propped up by ultra-processed foods (UPFs) you might be working against yourself without even realising it.
So, is your go-to post workout snack quietly sabotaging your fitness goals?
Meet the Expert: Carolina Goncalves is a dietary specialist and superintendent pharmacist at Pharmica. She reveals how UPFs could be preventing you from reaching peak performance, and shares the six easiest food swaps you can make today.
What are ultra-processed foods?
Most of the foods you find on the shelves at your local supermarket are processed to some extent to make them safe to eat. But where they sit on the processed scale can make all the difference.
“Ultra-processed foods (UPFs) are industrially manufactured food products that undergo multiple processing stages, hence the name,” explains Goncalves. ‘These types of foods normally contain a lot of additives, such as preservatives, colourings, taste enhancers and artificial flavourings, which reduce their nutritional value at the expense of making them cheaper to purchase.’
Why are ultra-processed foods bad for your health?
Ultra-processed foods are anything that’s been heavily altered from its natural state before it hits the shelves. ‘They typically contain very little essential nutrients, as the process of manufacturing them strips natural nutrients from their base ingredients, replacing it with ingredients of low nutritional value, such as sugars, artificial sweeteners and fats,’ says Goncalves.
As a result, regularly consuming UPFs can wreak havoc with your metabolism, your muscle recovery and your health. ‘Consuming them causes a spike in calorie levels, without actually contributing to essential stores of micronutrients,’ adds Goncalves. ‘For instance, flavoured crisps contain high levels of saturated fat, but contribute little fibre or useful protein to the body.’
How to spot ultra-processed foods
Fortunately it’s super easy to play diet detective and work out how to side-step UPFs. ‘If you’re met with a long list of ingredients you wouldn’t find in a home kitchen, like artificial flavours, colours and refined starches or oils, the food you are buying is likely to have gone through a lot of processing,’ says Goncalves. ‘There is no universally agreed-upon definition of UPFs, as the Food Standards Authority has affirmed, but if dozens of additives are listed on the back of a product, it’s likely to be a UPF.’
Obvious UPF contenders include ready meals, sugary snacks, soft drinks and processed meats. But even seemingly healthy options like cereals, muesli bars and protein bars also come under the UPF umbrella.
6 healthy alternatives to ultra-processed foods
Now that we’ve got the scary stuff out of the way, try the following healthy food swaps.
1. Popcorn over potato chips
Craving the crunch? ‘For people who like snacking on crisps, try making popcorn or roasting chickpeas at home, and adding your own seasonings,’ says Goncalves. ‘They will be much lower in salt and fat, and provide the body with more fibre.’
2. Nut butter over sugary spreads
Stop buying sugary spreads like jam. Instead, reach for natural almond or peanut butter. Packed with healthy fats and protein, it will fuel your muscles and keep you satisfied without spiking your blood sugar.
3. Wholegrain toast over white bread
Wave goodbye to white bread that spikes your blood sugar and swap it for whole grain toast. Full of fibre and slower to digest, it keeps your energy levels steady and helps build muscle without the crash.
4. Greek yoghurt over snack bars
Swap ready-made bars for a tub of unsweetened Greek yogurt. Packed with protein and probiotics, it’ll keep you fuller for longer and help with muscle recovery. Add a handful of berries or a drizzle of honey for a natural sweetness boost.
5. Grilled over processed meats
Do you have a weakness for ready-made sausages and deli meats? ‘Processed meat like salami and hot dogs are high in saturated fats,’ says Goncalves. ‘Opting for grilled chicken or turkey is likely to be very beneficial to bring down fat in the body and raise protein stores.’
6. Fresh fruit over processed juices
Grabbing a quick juice might sound refreshing, but they’re loaded with added sugars. Swap for actual fruit instead, such as apples, berries, or oranges. You’ll get natural sugars alongside vitamins and fibre to keep you feeling energised and fuller for longer.
This article originally appeared on Men’s Health UK.
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