Obesity and ultra-processed foods
25 September 2024
How dietary changes can improve your health
Lack of energy, low self-esteem, medical problems… obesity is no fun. But - as millions of Britons know only too well - it's not easy to escape the cycle of ill health caused by carrying excess weight.
Know your numbers
Almost two thirds of UK adults tip the scales at an unhealthy weight, and as many as one in three children leave primary school obese or overweight.1
So, what are the priority areas to target? We are what we eat, so the answer may well lie on the shelves of our fridges and kitchen cupboards.
Take a look: do the packets of the food you eat list lots of scientific-sounding ingredients?
If so, these items could be 'Ultra Processed Foods' or UPFs. While they are convenient, tasty, and usually cheap, they are also high in salt, sugar, and saturated fat and are thought by many to be fuelling the UK's obesity crisis.
Here, we explain how to spot these UPFs and make some simple changes that will help to minimise your exposure to them and boost your chances of shedding extra weight and avoiding all the issues that accompany it.
Did you know?
Long term, obesity shortens an individual's life by nine years on average and is a major cause of premature death through preventable disease.2
What is ultra-processed food?
Sliced bread, breakfast cereals, ready meals, crisps, instant noodles, sausages, biscuits… such 'junk foods' undergo a significant transformation from their raw state (flour, potatoes, corn, etc.) before reaching your local supermarket.
A dash of lecithin, a sprinkle of carrageenan, a pinch of sodium benzoate. These ingredients - that your granny would never recognise as 'food' - are designed to preserve, improve texture, or give a more appealing flavour or colour to your groceries.
And they are a sure-fire indication that the packet you're looking at contains ultra-processed food.
However, while they might improve the taste or appearance of the end product, they certainly don't make it healthier - especially when combined with the high levels of fat, salt, and sugar that also tend to be found in these foods.
Little wonder then that a recent British Medical Journal study3 confirmed that: "diets high in ultra-processed food may be harmful to most-perhaps all-body systems."
Know your numbers
Ultra-processed foods make up 57% of the average person in the UK's diet, according to a study from 2019.4
What is obesity?
Doctors look at your Body Mass Index (BMI) or Waist to Height Ratio to ascertain whether you are a healthy weight or not.
NHS guidelines state that a BMI of between 18.5 and 24.9 is healthy, while slipping above 30 indicates you are obese.
Genetics, underlying health conditions, and some medications can cause your weight to increase.
However, for a significant number of people, it's unhealthy diet choices - such as too many ultra-processed foods - and not doing enough exercise that are to blame for a high BMI.
And whatever the reason, living with obesity can have serious health consequences longer term.
Alongside day-to-day hindrances such as wheezing, joint pain, and poor sleep, obesity is known to cause certain cancers, as well as heart and liver disease, hypertension, type 2 diabetes, and strokes5 - all conditions that can lead to early death.
Did you know?
According to the WHO (World Health Organisation), having a BMI of above 25 means you are overweight, while going above 30 takes you into obesity.6
Five steps to tackling obesity
Obesity is a complex condition that often exacerbates poor mental health, thus perpetuating a vicious cycle of overeating and lack of exercise.
The good news is that making just a few simple lifestyle changes can help turn things around, improving both your physical and your mental health.
So, we've come up with five simple steps that can help to kickstart your journey towards a healthy body and mind.
Know your numbers
NHS hospital admissions for obesity-related issues jumped 13% in 2022-2023.7
1. Swap shop
Next time you're in the supermarket, try ditching some of those UPFs for natural foods. Swap the biscuits for dried fruit or unsalted nuts, exchange crisps for crunchy carrot sticks, and try porridge for breakfast instead of a sugary cereal. Other easy ways to reduce your consumption of UPFs include opting for fresh bread over pre-sliced and for plain butter over processed spreads.
2. Get creative in the kitchen
No matter if you're not a natural Jamie Oliver or Mary Berry. Keeping it simple but colourful is the key to enjoying a healthier diet. A jacket potato or sweet potato with some tomatoes and cucumber is not much more difficult than a ready meal, while traybakes and one-pot meals made with unprocessed meat and fresh veg, herbs, and spices are a great way to unleash your new-found creativity.
3. Enjoy the process
If you're going to stick to your new routine, taking the time to shop, cook, and eat better needs to feel like a pleasure, not a chore. Find ways to make it fun, such as:
- Challenge yourself to only buy foods with five ingredients or less.
- Try and fit 30 colourful fruit and veg into your weekly diet.
- Put some tunes on and dance around the kitchen while you cook.
- Enlist the help of your family or housemates and make it a team effort.
- After a few practice sessions, invite some friends over to share a meal with you, and enjoy the compliments.
4. Develop healthy sleep habits
Obesity is often linked with a condition called sleep apnoea, which stops you breathing efficiently while you're asleep. You wake up feeling tired, moody, and unable to concentrate, all of which can seriously decrease willpower when it comes to snacks and UPFs! Nurturing a healthier attitude to sleep can help. Ways to do this include:
- Limit the caffeine.
- Ditch the screens at bedtime.
- Keep a regular routine.
- Ensure your room is dark and not too warm.
If these measures don't help, you can also ask your GP for help and advice.
5. Get out and about
Exercise is a vital component of any weight loss journey. But it's sensible to start small: 20 minutes of decent paced walking a day will see rapid results. As your body sheds some of those excess pounds and builds muscle, your mental health will also get a boost from the fresh air. And once you start to feel more comfortable exercising, you can sign up to a gym, a tennis club, a swimming pool, or do a Couch to 5k. There are loads of options and the choice is yours.
Whatever your end goal, embracing natural, wholesome foods and making simple dietary changes can completely transform your health. With small, consistent steps, you can enjoy a vibrant, healthier lifestyle and feel your best!