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Ultra-Processed Food’s – what are they exactly?

Writer's picture: Jen WalpoleJen Walpole




Ultra-processed foods (UPFs) are a category generating significant discourse, due to their impact on health and affordability.


What are Ultra-Processed Foods (UPFs)?

Ultra processed foods are ones that go through extensive industrial processing. Think refined grains, added sugars, fats, artificial flavors, colours, and preservatives. They're often shelf-stable, convenient, and typically cheaper. Common examples include instant noodles, sliced white or even wholemeal bread, packaged cookies and cakes, breakfast cereals, crisps, frozen pizza and processed meats, pre-made snacks and convenience meals, sugary soft drinks and sports drinks.


While UPFs offer convenience, they often lack the nutritional value of whole foods. The extensive processing strips away essential vitamins, minerals, and fibre. Instead, they're often loaded with seed oils, added sugars and refined grains. Seed oils like rapeseed and sunflower oil, are often used for their long shelf life and low cost. However, excessive consumption is linked to increased inflammation and potential health risks. Meanwhile, excessive intake of sugar contributes to obesity, type 2 diabetes, and heart disease. Refined grains are often stripped of their bran and germ, offering little fibre and can cause blood sugar spikes.


The concern is that UPFs have become ubiquitous. It seems nearly every processed food contains seed oils, added sugars, and refined grains. This makes it challenging, especially for households on tighter budgets, to avoid them. There's no denying that UPFs are often cheaper than fresh produce or whole grains. But healthy eating needn't be expensive. Here are some tips to stretch your grocery budget without resorting to UPFs:


Batch Cooking - Cook large quantities of meals – stews, soups, casseroles – on weekends and freeze portions for later. This saves time and money during busy weekdays.


Buy in Bulk (Smartly) - Consider buying staples like rice, lentils, beans, or oats in bulk online or at warehouse stores like Costco. Just ensure you have adequate storage space and will use everything before it expires.


Embrace Local Grocers - Support local farmers' markets or smaller grocery stores. While certain items may cost slightly more, you're often getting fresher produce and supporting local businesses. Supermarkets often mark up prices to cover additional costs like packaging and transportation.


Think Outside the Box - Canned beans, pulses (lentils, chickpeas), and tomatoes are a budget-friendly way to add protein, fibre, and essential vitamins to your meals. Plus, they have a long shelf life, reducing waste. Adding a tin of lentils to a beef bolognese for example will make the meal stretch further and is cheaper than buying more meat.


Seasonal Produce-  Seasonal fruits and vegetables are typically cheaper and more flavourful. Plan your meals around what's in season to save money and enjoy peak freshness.


UPFs are a convenient but often unhealthy option. While they might seem budget-friendly, the long-term health consequences can be costly. By implementing these tips, you can nourish yourself and your family with delicious, budget-conscious meals that fuel your body for optimal health.


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