A nutritionist shares what happens when you cut down on ultra-processed food for a year

The term “ultra-processed food” is gaining attention in nutrition debates, shifting the focus from traditional “processed foods.”

It refers to items made through more complex manufacturing methods, raising concerns about their potential impact on health.

Difference between processed and ultra-processed food

The term “processed food” includes everything from simple methods like drying and heating to more complex industrial techniques like canning and pasteurization.

Most foods undergo some form of processing after harvest, but not all processing is the same.

Minimally processed foods like whole grains and frozen vegetables maintain their nutritional value. In contrast, heavily processed foods often include additives that can raise health concerns.

Healthline noted that the idea of “ultra-processed foods,” introduced by researcher Carlos A. Monteiro, highlights products with five or more ingredients, often including additives.

However, varying definitions in studies suggest the need for a clear and consistent classification.

Nutritionist Rob Hubsons’s take on UPFs

Nutritionist Rob Hobson has adjusted his view on ultra-processed foods (UPFs) after spending a year cutting back on them.

While he continues limiting his intake, he now promotes a more balanced perspective, recognizing their place in a healthy diet.

This change comes as research links diets high in UPFs to a greater risk of 32 health conditions, including type 2 diabetes, cancer, depression, and heart disease.

UPFs, known for their heavy processing, appealing taste, and heavy marketing, often lead to overeating because they are convenient and can be addictive.

Common examples include soda, candy, and fast food. To address the health risks of UPFs, the UK-based nutritionist initially followed a strict diet that nearly eliminated these foods and focused on preparing all meals from scratch.

“I was like a vigilante,” he told Business Insider.

Hobson initially took a strict, almost extreme approach to cutting UPFs but shifted to a more practical mindset. He now focuses on reducing his intake, understanding that some “healthier” UPFs can fit into a balanced diet.

Despite this change, Hobson continues to limit his consumption and has found three key strategies that have helped him succeed.

Hobson admits that cooking every meal from scratch three times a day can be overwhelming and unsustainable.

To find a more balanced approach, he now includes “healthier” ultra-processed foods as a practical solution for busy days.

For example, while he once made all his pasta sauces from fresh ingredients and canned tomatoes, he now occasionally opts for store-bought sauce when pressed for time.

However, even with pre-made options, Hobson carefully checks ingredient lists, choosing products with minimal processing and fewer additives.

“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 said.

While packaged wholemeal bread and baked beans are technically considered ultra-processed due to additives, they still offer significant nutritional benefits, unlike highly processed snacks such as soda and cookies. These foods provide fiber and protein despite containing a few additives.

Acknowledging their nutritional value and convenience, Hobson includes “healthier” ultra-processed food options when pressed for time or craving something quick.

However, he stresses balancing these options with nutrient-rich additions like vegetables, side salads, or whole grains.

Through his journey of cutting back on ultra-processed foods, Hobson has found that focusing on simple meals with whole foods works best for him.

He explains that putting together plates of food, rather than trying to create elaborate meals with many ingredients, is a practical way to reduce UPF intake.

His meals often include essential protein sources like fish or chicken and easy-to-find options like potatoes and vegetables.

Hobson also adds pre-cooked grains, such as those in convenient ready-to-heat bags, to his meals to save time.

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

Watch Rob Hobson talk about ultra-processed food during an interview at “This Morning.”