Ultraprocessed food is bad for us and we should eat far less of it: a mantra spoken by many a diet guru.
But a major study published last week called this conclusion into question.
Scientists from the National Cancer Institute in the US analysed the impact of processed foods on more than 400,000 people and found that, in fact, eating ultraprocessed food doesn’t necessarily result in ill health.
The experts said their findings are proof that the term ‘ultraprocessed’ could be too broad – and it’s far more valuable to consider each food’s individual nutrients, than how it’s made.
Take a roast dinner, for example. Home-cooked chicken breast, potatoes and vegetables offer a perfectly balanced meal with no nasty additives you wouldn’t find in the kitchen.
But, the average sunday roast will set you back up to 1,400 calories and a whopping 40g of fat. Then there’s the addition of gravy which, when made with a stock cube, adds at least a third of your daily salt limit.
Many ultraprocessed foods – even a McDonald’s Big Mac, for instance – are far less fattening than this.
But here, top nutritionists reveal a few simple, subtle tweaks that could turn an indulgent treat into the ultimate healthy, balanced meal, shaving off at least 500 calories.
A typical roast dinner can pack in over 1000 calories as well as hefty amounts of salt and fat
Add a variety of vegetables – and hold the butter
Experts say the first – and most important – way to boost the benefits of a sunday roast is to add items on to your plate, rather than go without.
‘Start by adding plenty of vegetables, rather than cutting out foods,’ says dietician and author of How Not To Eat Ultra-Processed, Nichola Ludlam Raine.
She advises picking produce with a variety of colours as this ensures a vast collection of vital vitamins and minerals.
One combined serving of peas and broccoli provides nearly a third of the recommended daily intake of fibre – which is known to reduce bowel cancer risk and protect heart health.
Meanwhile, as well as adding extra fibre, parsnips add potassium to keep muscles and nerves functioning well – and maintain healthy blood pressure.
Carrots are rich in beta-carotene, a micronutrient with antioxidant properties that the body converts into vitamin A to boost eye health and the immune system.
Eating different plants also helps improve the diversity of the bacteria inside your gut, experts say – the trillions of bugs that are vital for reducing disease risk.
‘Vegetables don’t need to be fresh either, ‘ says Ludlam Raine. ‘Frozen and tinned options can be just as healthy – if not more so – but be sure to check for extra salt on the back of tins.’
Another tip is to boost flavour using spices like rosemary or toasted cumin seeds, rather than lashings of butter and salt, nutritionist Rob Hobson, author of Unprocess Your Life, advises.
Swap goose fat potatoes for rapeseed oil
The traditional method of roasting potatoes using piping hot goose fat adds at least 7g of saturated fat – more than a third of a woman’s daily recommended intake.
Too much of this type of fat can damage blood vessels, increasing the risk of heart attack and stroke.
Instead, Mr Hobson advises roasting spuds in a little olive or rapeseed oil.
Goose fat contains four times the saturated fat of rapeseed oil, and three times that of olive oil.
What’s more, both oils contain omega-3 and omega-6 which are important for heart health.
‘Make sure you measure the oil rather than pouring it straight from the bottle,’ advises Ms Ludlam Raine, adding that, where possible, you should stick to two tablespoons.
Choose leaner cuts of meat and don’t eat chicken skin
If a chicken roast is you go-to, choose breast or drumstick, rather than thigh or wing – and save yourself up to 125 calories, the experts say.
Ms Ludlam Raine adds that eating the skin of the bird could add 6g of extra saturated fat – so best to steer clear.
When it comes to beef, swapping sirloin for topside can save you up to 75 calories and up to 10g of saturated fat, depending on the amount you eat.
Chipolatas are not off the table, Ms Ludlam Raine says, but eat a ‘moderate’ portion.
Processed meats, sausages and bacon are classified as Group 1 carcinogens, meaning there is evidence to show they can cause cancer in adults – most notably bowel cancer.
They contain high quantities of salt, which can contribute to high blood pressure.
The NHS recommendations for processed or red meats are to eat no more than 70g per day – which equates to about one supermarket-sized sausage, or about 60 per cent of a larger sausage that you might find at the butchers.
Make gravy from scratch – and skim off excess fat
Ms Ludlam Raine also recommends skimming excess fat from meat juices, and considering a lower-salt stock.
Gravy granules can also be high in salt – as can ready-made versions, so making gravy from scratch can help you to control the salt content.
Some store-bought chicken stocks can contain up to 20 per cent of the recommended daily allowance of salt for the day, while low-salt alternatives can have as little as 0.1 per cent.
And, as opposed to adding extra butter to thicken gravy, the experts suggest using a pinch of cornflour or leaving the liquid to reduce on a low heat for 15 minutes, when it should thicken naturally.
Finally…skip the cauliflower cheese
Mr Hobson says that the vast majority of roast dinner favourites are not a health disaster – even a Yorkshire pudding.
However, for those watching their waistline, a serving of cauliflower cheese might not be the wisest of choices.
While the cauliflower adds important nutrients like fibre, vitamin C and potassium, the large quantity of cheese and butter adds about 15g of saturated fat (half a man’s recommended daily intake) and another 300 calories.
This is virtually the equivalent of an entire extra portion of roast potatoes.
If a roast without the side dish sounds like sacrilege, the experts advise making it using skimmed milk and reducing the cheese by about a third for a lighter version.
