Dietitians explain how to reduce ultra-processed food in your diet

KANIKA SINGH RATHORE,

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New research has revealed a significant link between high consumption of ultra-processed foods (UPF) and Women have an increased risk of developing growths that can cause bowel cancer.

The study, funded by Cancer Grand Challenges, analyzed 29,105 women with an average age of 45 years.

Within this group, 1,189 cases of early-onset adenoma were identified.

These adenomas are a type of polyp found in the intestine, which can develop into cancer in the long term, according to Cancer Research UK.

Researchers found that women consume the highest amounts of UPF These were 45 percent more likely to develop early-onset adenomas than those with the lowest intake.

Amidst the constant media discussion about ultra-processed foodsDietitian Rosie Carr from Second Nature helps to clarify what UPFs actually are and offers practical advice on how to reduce their consumption.

What is ultra-processed food?

The researchers stressed that 'causality cannot be determined' from their findings.

The researchers stressed that ‘causality cannot be determined’ from their findings. ,pa wire,

“Ultra-processed foods are commercially manufactured food products which have gone through numerous industrial processes and usually bear little resemblance to their original ingredients,” explains Carr.

“These foods contain not only sugar, oils, refined carbohydrates, but also substances rarely used in home cooking, such as emulsifiers, stabilizers, artificial flavors, colors, and preservatives.”

Examples of ultra-processed foods that may be in your cupboard include popular products such as fizzy drinks, pre-packaged biscuitsReady meals, instant noodles and crisps, says dietitian.

“A key feature of UPFs is that they are specifically engineered to hit something Eat What scientists call the ‘pleasure point,'” Carr highlights. “It’s the perfect balance of salt, sugar, and fat that makes these foods highly beneficial to our brains and often triggers cravings.”

How can we begin to reduce our consumption of ultra-processed foods?

Dietitian Rosie Carr of Second Nature recommends gradually transitioning away from ultra-processed foods

Dietitian Rosie Carr of Second Nature recommends gradually transitioning away from ultra-processed foods

Instead of dramatically changing your Diet And while going cold turkey on biscuits, Carr recommends a more gradual, sustainable approach.

“At Second Nature, we’ve found that people who focus on gradually incorporating more whole foods, rather than strictly avoiding UPF, make more sustainable changes to their eating habits,” says the dietitian.

If you want to improve your eating habits, here are seven easy ways to slowly cut out ultra-processed foods.

1) Make gradual, sustainable changes

“Start by identifying your three most commonly consumed UPFs and find whole food alternatives to replace them,” suggests Carr.

“Small, consistent changes are more sustainable than attempting a complete diet overhaul.

“For example, replace cereal with fruit, or have a handful of nuts instead of crunchy cheese.”

2) Read ingredient lists, not just nutrition panels

Always check the ingredients of your food

Always check the ingredients of your food

“The nutrition panel won’t always tell you whether something is ultra-processed or not,” says Carr.

“Look at the ingredient list with ingredients you recognize and ones you can find in your kitchen. A long list of unfamiliar ingredients is a red flag for ultra-processing.”

3) Prepare simple food in advance

“Batch cooking doesn’t have to be complicated or time-consuming,” says Carr.

“When you have time to cook, make extra portions and freeze them for busy days. This provides a convenient alternative to ready meals when time is limited.”

4) Choose minimally processed convenience foods

Examples of ultra-processed foods that may be in your cupboard include popular products such as fizzy drinks, pre-packaged biscuits, ready meals, instant noodles and crisps.

Examples of ultra-processed foods that may be in your cupboard include popular products such as fizzy drinks, pre-packaged biscuits, ready meals, instant noodles and crisps. ,getty,

“Not all convenience foods are ultra-processed,” says Carr.

“Canned beans, frozen vegetables, plain yogurt, canned fish and pre-cooked rice can all save time while still being minimally processed. These make excellent bases for quick, nutritious meals.”

5) Create a supportive dining environment

Eating healthy food should be encouraged from a young age

Eating healthy food should be encouraged from a young age

“Keep UPF out of sight and make Whole Foods more visible and accessible,” suggests Carr.

“Keep fruit in a bowl on the counter, pre-chop nuts or cut vegetables for easy snacking and rearrange your kitchen to make cooking more convenient.”

6) Develop a menu of simple meals

“Create a collection of five to 10 simple meals that you can prepare quickly and easily, using minimally processed ingredients,” Carr advises.

“Having these alternative options reduces the temptation to rely on UPF options when you’re tired or hungry.”

7) Be realistic and focus on progress, not perfection

Experts believe that poor diet, more ultra-processed foods, obesity and lack of exercise are playing a role in the rising rates of bowel cancer in young people.

Experts believe that poor diet, more ultra-processed foods, obesity and lack of exercise are playing a role in the rising rates of bowel cancer in young people. ,pa wire,

“Most of us will continue to eat some UPF, and that’s completely normal,” says Carr.

“Rather than aiming for complete elimination, which is neither necessary nor realistic for most people, focus on increasing the proportion of whole foods in your diet.

“Even replacing 20 percent of UPF with whole foods can have meaningful health benefits.”

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