She recommends ignoring the label and focusing on the actual ingredient list to understand exactly what you’re buying (and consuming). My personal tip: If your food or drink has a lot of ingredients you’ve never heard of (or ingredients that sound like chemicals), it might be in the UPF category. This list also shows added sugars and sweeteners, helping you make more informed decisions about what you eat. “Cardboard is low fat, low calorie, low sugar, and is also vegan and gluten-free,” Amati says. “But I don’t recommend eating it!”
Here she shares her top five food and drink choices, including: sound Healthy, but often not.
supermarket juices and smoothies
“Supermarket juices and smoothies that are classic examples of ‘vitamin sources’ that are ‘made with real fruit’ and/or ‘one in five a day’ directly contribute to increased risk of tooth decay in children. Sugary drinks. Risk of obesity and type 2 diabetes in adults.”
protein bar
“These are often labeled as ‘high protein,’ ‘paleo,’ ‘keto,’ or ‘low sugar,’ and often contain dozens of ingredients, many of which include artificial sweeteners. Gut microbes and health. ”
breakfast cereal
“Again, breakfast cereals are “a source of vitamin D,” “made with whole grains,” “plant-based,” and “contain iron,” but most are UPF; It’s high in sugar and sweeteners, low in nutritional value, and not a great way to start your day.”
supermarket pastries and breads
“These are almost always UPF, frozen for several weeks and prepared ‘fresh on site’ that morning. It can contain up to 30 different ingredients, including various types of preservatives, emulsifiers, extracted sugars and starches, and artificial colors. All you need for fresh bread and pastries is flour, water, yeast or sourdough, and an extra pinch of salt or butter for pastries. ”
snacks for kids
“The worst culprit. It’s so well advertised that it’s almost impossible for parents to know they have UPF. Children under the age of 2 have the highest rate of UPF consumption. Often weaned on finger foods, but this should be an occasional treat rather than a large part of the diet. Examples of marketing terms include ‘encouraging self-feeding’; These include “real fruit pieces” and “finger foods.”
