Navigating the Ultra-Processed Food Trap: A Call for Healthier Choices

In the battle against obesity and metabolic disease, the focus on real, nutritious food is crucial. Over 50% of foods consumed in the UK are ultra-processed, contributing to health issues and a culture dominated by big food corporations prioritizing profit over well-being.

Obesity is a global concern, with more than 4 billion people projected to be overweight or obese by 2035. In the UK, nearly three-quarters of people aged 45-74 are overweight or obese. Children are inheriting poor eating habits, and the problem is more pronounced in deprived areas and among certain ethnic groups.

Understanding the Processing Spectrum:

The NOVA classification system helps us grasp the different levels of food processing, from unprocessed/minimally processed to ultra-processed. Ultra-processed foods, laden with additives and lacking in real nutrients, contribute to health issues and obesity.

Food Labels and Legal Loopholes:

Navigating food labels is crucial. The traffic light system offers a quick view of a product's healthiness, but it has limitations. While the UK strictly regulates food labelling, loopholes exist. "Free sugars," high in ultra-processed foods, can be misleadingly labelled. Fructose, despite health concerns, is often marketed positively. Food labels are legally required to be truthful, yet manufacturers have the freedom to selectively emphasize and manipulate facts. As a consumer, the wisest approach is to overlook claims on the front of the package, as they might be accurate but could lack the complete picture.

Here are some examples how health claims of food we might find healthy can be mislead and confusing and what's most important, not truthful:

• "NATURAL" Be cautious of the term 'natural' on food labels. It's not regulated by the FDA, offering no guarantee of nutritional value, ingredients, safety, or health benefits. Many processed foods labelled as 'natural' can still be high in fat and low in nutritional content. Natural potato chips can use real potatoes chips but still be enhanced with high fat and deep fried altering all goods in the real potato and still be a big contributor to weight gain or cardiovascular disease

• "MADE WITH REAL FRUIT" or "CONTAINS REAL FRUIT JUICE": These labels lack regulation on the actual fruit content, allowing sugary treats to use minimal amounts of real fruit while masking their unhealthy nature. Check the ingredients list, especially if high-fructose corn syrup or sugar tops the list

• "WHOLE GRAINS" "Whole Grains" labels can be misleading. Terms like "made with whole grains" or "multigrain" may contain minimal amounts of whole grains, offering little health benefit. Look for "100 percent whole wheat" on the ingredients list to ensure a truly healthy choice, and be cautious of terms like "wheat flour." Don't rely on grams of whole grains claims; check for "whole-wheat flour" as a primary ingredient for a genuinely nutritious option. Always scrutinize the ingredients list for additives like sugar and prioritize foods high in protein and fibre for better health.

• "FAT FREE" labels can also temp you to believe that this are the healthier choices. While some choices, like skim milk, are beneficial, it's crucial to check nutrition labels. For instance, low-fat cookies may not be a healthier choice, as they often compensate with high sugar content. During the 1990s low-fat trend, many such cookies flooded the market. For example, a fat-free fig bar cookie can contain 55% of its calories from 9 grams of sugar. Additionally, these cookies often use refined flour, impacting blood sugar levels and overall health similarly to sugar.

• "ZERO TRANS FATS" Don't trust the claim of "zero trans fats" on a product. Always check the ingredients list for "partially hydrogenated" oils, as any amount up to 0.5 grams per serving can be listed as zero grams on the nutrition facts label, but it can accumulate with repeated servings, posing health risks.

Challenges in Making Healthier Choices:

Despite recommendations like the National Food Strategy's call for sugar and salt reformulation taxes, government inaction and the influence of big food corporations pose challenges. Shoppers can adopt strategies such as better label awareness, avoiding processed deals, and not solely relying on the traffic light system.

The UK has seen a significant increase in obesity levels since the 1980s, with nearly 25% of the adult population now classified as obese. This has led to nationwide initiatives to promote healthy living and understand food choice behaviour. Obesity is linked to various life-threatening conditions, including type 2 diabetes, cancer, high blood pressure, and heart disease. The government has implemented campaigns like Change4Life to encourage healthier choices, focusing on reducing sugar intake through a proposed sugar tax. However, research suggests that people are resilient in their food choices, and taste perception plays a crucial role. Efforts to promote healthy foods through labelling and nudges may be effective, but challenges remain, especially in socially disadvantaged groups where priming was found to be less effective. Policy-makers face the challenge of identifying effective strategies to support dietary changes and improve public health.

The Way Forward:

Returning to a culture of whole foods and home-cooking is key. Building a colourful, varied basket with seasonal produce, planning meals, and exploring diverse cuisines can lead to healthier choices. The battle against ultra-processed foods requires not only individual awareness but also stronger policies and commitment from both the government and big food corporations.

And here are a few ideas how to stick to healthy eating choices:

• Lean on professionals to get you started

• Involve the whole family in healthy planning, shopping, cooking and eating together

• Pick local and in season fresh products (they usually cheaper and tastier)

• Learn right diet for you (diet=healthy lifelong lasting eating choices)

• Practice 80/20 rule (20 being "exception of the rule" foods and enjoy without the guilt!)

• Be patient with yourself

• Plan your week ahead

Chatlani, V. (2023). BANT Available at: https://bant.org.uk/the-fight-against-ultra-processed-foods-and-food-labelling-loopholes/ (Accessed: 05/01/2024)