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Good Food's nutritionist answers our questions on ultra-processed foods
Ultra-processed foods (UPFs) are a hot topic at the moment and sometimes the messaging can be confusing – Good Food's nutritionist helps break it down
Kerry Torrens, Good Food's nutritionist, recently joined us on the podcast to shed light on current hot topics in the food world. Her insights ranged from how we can balance nutrition and convenience to the debate around ultra-processed foods.
Listen to the full episode then discover the Good Food podcast archive for more culinary adventures.
Ultra-processed foods: the good, the bad, and the necessary
When it comes to ultra-processed foods (UPFs), Kerry provided a nuanced perspective. "Ultra-processed foods are those we can't easily recreate at home," she explained. These foods often contain additives, preservatives, or emulsifiers that make them convenient but raise concerns about their impact on health.
The NOVA classification system categorises foods based on their degree of processing, from minimally processed 'group 1' foods to 'group 4' ultra-processed options like energy drinks and pre-packaged bread. While Kerry acknowledged some ultra-processed foods are undeniably less beneficial, she highlighted others, like fortified plant-based milks or gluten-free products, which play essential roles for specific dietary needs.
She shared practical advice for shoppers: "Look at the ingredient label. If there are unfamiliar names, it’s likely ultra-processed. Comparing brands can help you choose better options."
But Kerry also cautioned against demonising UPFs entirely. "Life is busy, and convenience matters. If the rest of your diet is made up of whole foods, occasional UPFs aren’t the enemy."
The buzz around gut health and additives
Kerry also touched on how some additives might influence gut health. "Studies suggest emulsifiers could lead to inflammation or disrupt gut microbes, but most research is on animals, not humans," she said. Her advice? Stick to whole foods where possible, as they are richer in fibre and plant compounds that support gut health.
Interestingly, not all UPFs are fibre-free. "Some low-sugar breakfast cereals, though processed, provide fibre and other nutrients," she noted. However, wholemeal bread or naturally high-fibre foods remain the better choice.
A balanced view on diet trends
In an era dominated by conflicting health messages, Kerry’s approach is refreshingly grounded. "There’s no one-size-fits-all diet," she emphasised. "Work out what’s valid for you." For instance, while making bread from scratch may reduce UPF consumption, it’s not always realistic for everyone. "Fortified white bread is still an important nutrient source for some groups," she explained.
She also highlighted the role of diet in emotional and cultural connections, from her love for her mum’s Cornish pasties to the comforting nostalgia of homemade apple tray bakes.
Tips for reducing UPFs without overhauling your diet
Kerry suggested a few simple swaps and strategies to reduce reliance on UPFs without overcomplicating things:
- Cook from scratch when possible: homemade meals using whole foods can cut down on additives and provide more fibre and nutrients.
- Compare brands: Some products are more additive-heavy than others. Taking the time to check labels can make a difference.
- Focus on your overall diet: "Don’t fixate on one item," Kerry advised. "Think about how it fits into your whole diet."
- Embrace moderation: Occasional UPFs that contribute to your nutritional intake – like baked beans or fortified cereals – are perfectly fine.
Kerry’s comfort food
When asked about her ultimate comfort food, Kerry didn’t hesitate: her mum’s traditional Cornish pasties. "The combination of beef skirt, potatoes and turnips – what we call swede in Cornwall – wrapped in shortcrust pastry is unbeatable," she said. Whether enjoyed hot or cold, it’s a dish steeped in both flavour and family tradition.
As for navigating the sea of dietary advice today, Kerry encouraged simplicity. "Prioritise whole foods, but don’t stress over the occasional processed item. It’s about balance and making informed choices that work for your lifestyle."
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