HOW TO AVOID THE UPF TRAP

Ditch ultra-processed food with these simple swaps and you will feel much healthier and a lot happier, nutritionist ALISON BLADH explains in detail

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ULTRA-PROCESSED foods are often marketed as healthy but there is growing evidence they are harming our bodies.

A recent study linked diets high in UPFs to more than 17,700 early deaths in the UK each year, while a 2024 BMJ review tied them to 32 health conditions, including heart disease, diabetes and cancers.

Industrially manufactured UPFs include flavour enhancers, emulsifiers, preservatives and artificial sweeteners. These affect metabolism, gut health, blood sugar control and mental well-being. Try these smart swaps...

PACKAGED CEREALS

Most boxed cereals, even those labelled “wholegrain” or “high fibre" often contain refined grains, added sugars, flavourings and preservatives. Regular consumption has been linked to obesity, type 2 diabetes and cardiovascular disease. This can trigger a rapid blood sugar spike, then a crash leaving you hungry and irritable. They're also low in protein and healthy fats, so don't give lasting energy, leading to over snacking.

Swap for: Overnight oats topped with frozen berries, seeds or nut butter; porridge oats with chopped apple and cinnamon; chia pudding made with milk and chia seeds, left overnight and topped with fruit or nuts; unsweetened puffed whole-grains (puffed oats, rice or quinoa) with milk and fresh fruit.