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Balancing Health and Convenience: Nutritionist’s Approach to Ultra-Processed Foods

Ultra-processed foods (UPFs), known for their additives and shelf stability, have been increasingly scrutinized in light of their connections to serious health conditions such as cancer, diabetes, and depression. In an effort to navigate these concerns, nutritionist Rob Hobson has shared insights on how he incorporates UPFs into his diet while maintaining a healthier lifestyle.

Over the past year, Hobson, based in the UK, has reevaluated his stance on UPFs. Initially striving to eliminate these foods entirely, his perspective has shifted to a more balanced approach. He explained to Business Insider that public awareness of the risks associated with UPFs has grown, and research suggests that a high intake of these foods may increase the likelihood of developing 32 different health issues, including serious conditions like type 2 diabetes, cardiovascular disease, and even depression.

Due to their rigorous marketing and often appealing taste, UPFs can become easy to overconsume. Common examples include soda, candy, and convenience fast food. Recognizing the challenges associated with a strict dietary regime, Hobson admitted that the endeavor to completely avoid UPFs was unrealistic. “I was like a vigilante,” he remarked about his initial attempts to completely shun these foods.

Now, he has found a middle ground that helps him enjoy meals without the stress of strict cooking. “I eat less ultra-processed food, but in a way that still makes it easy and convenient to eat. So there are certain foods now that I don’t worry too much about, the healthier UPFs,” he noted.

Healthier UPFs for Cooking

Hobson found that preparing every meal from scratch was a daunting task that ultimately led him to embrace certain “healthier” UPFs in his cooking routine. For instance, he previously insisted on making pasta sauce exclusively from canned tomatoes and fresh ingredients. However, when pressed for time, he now opts for pre-made sauces, always scrutinizing labels for those with fewer ingredients. “I still believe the first port of call is cooking everything as much as you can from scratch. But I’m not going to give myself a hard time about buying a tomato sauce. I’ll just buy the best one I possibly can,” he explained.

Some UPFs Are Nutritious

Despite their classification as ultra-processed, foods like packaged wholemeal bread and baked beans can be nutritious. While they contain additives, they also provide dietary fiber and protein, differentiating them from more indulgent options like sugary snacks. “These foods still have a lot of fiber. They still contain protein. But they do contain a few additives,” Hobson said. He advocates for including these foods in his diet when time is limited, while also emphasizing the importance of balanced meals that incorporate vegetables, grains, or salad.

Simple Strategies for Unprocessed Eating

Hobson’s experience over the last year has taught him that assembling simple meals can be an effective way to avoid overly processed options. Instead of focusing on elaborate recipes, he recommends the ease of combining different foods on a plate. For example, pairing protein sources like fish or chicken with vegetables and potatoes is a straightforward approach that saves time. Hobson often opts for pre-cooked grains as a convenient addition to his meals.

“It’s great to spend time in the kitchen when you have the time, but when you don’t, you have to find all these ways of eating that are really simple,” he concluded.

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