Expert tips: how to avoid all that unhealthy, ultra-processed food in the supermarket
Processed food is much less healthy than unprocessed food. Well, you’re probably thinking, tell me something I don’t know. Yet ultra-processed food is truly even more unhealthy than you probably realise. That is shown by newly presented research. The contradiction is that supermarkets make it very difficult for us to avoid processed food. Fortunately, there are certainly ways to do so, according to food scientist Jaap Seidell in Het Parool.
The new research was discussed at the European Society of Cardiology Congress in Amsterdam. It shows that people who eat a lot of ultra-processed food are as much as 24 percent more likely to suffer a heart attack or stroke. The figures for the risk of high blood pressure are even higher: 39 percent.
Ultra-processed food
So, what is ultra-processed food? It is food that has been extremely processed in a factory. All kinds of things have been added, from colourants to flavour enhancers. This is done to make the product more visually appealing and tastier, so that we only eat more of it.
Wheel of Five
You probably understand that it is better to pick an apple from the shelf than a box of Liga biscuits. Yet we are made to find it much easier to reach for those processed biscuits than for a healthy apple to satisfy our hunger. The reason: as much as 70 to 80 percent of the products on supermarket shelves fall outside the Wheel of Five. Food scientist Jaap Seidell says this to Het Parool. With figures like these, it seems as though you cannot avoid unhealthy, ultra-processed food.
Avoid the inner aisles
Still, Seidell has a few tips for that. In Het Parool, he says that you are actually best off simply ignoring the inner aisles of the supermarket. That is where all the unhealthy, processed products are displayed. From ready-made meal kits to stock cubes, and from soft drinks to those infamous boxes of Liga biscuits. It is precisely along the outer edges that you find the healthier products in the shop, such as fruit, vegetables and dairy. An added bonus: it also saves you a lot of time while shopping. From now on, you will be through that shop in no time.
Say goodbye to discounts
Another tip from Seidell: avoid the discount bin. Yes, it is very tempting, especially with that terrible inflation that has been following us for who knows how long. But remember that as much as 90% of the products you can pick up at a discount are ultra-processed. Just think about it: isn’t it almost always buy-one-get-one-free on soft drinks and 25% off biscuits?
Call your grandmother
Not sure whether a product is ultra-processed? There is a rule of thumb devised by American writer Michael Pollan: food is ultra-processed if it contains at least 5 unpronounceable ingredients, or if your grandmother has no idea what kind of food you are holding. So, there are 2 things you can do. First: read the product packaging and look at the ingredients list. And second: FaceTime your grandmother from the supermarket.
Traps
Finally, it is good to realise that you should not fall for everything. Some products may have such appealing promises on the packaging (100% wholegrain! No artificial flavours, colours or flavourings!), but anyone who takes a close look at the ingredients list knows better. There are so many products with tempting and promising names and claims that still have enormous amounts of sugar added to them. Another thing: meat substitutes are not nearly as healthy as you may think. You can see that on the packaging too. Well, it may take some getting used to—a new way of doing your grocery shopping. But we would rather not end up among the 24 and 39 percent, would we?
Read also:
- Of all crisps, plain crisps are the least unhealthy
- Wow: this is just how unhealthy water with powder or syrup really is
- Freshly squeezed juice versus a piece of fruit: equally healthy?
Source: Het Parool, image: Albert Heijn
