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That’s very different from a chocolate bar where the main two ingredients might be sugar and glucose syrup.
She also highlighted that it’s important to remember foods that are “natural” or “unprocessed” aren’t necessarily healthy — sugar and butter, for example, may not be UPFs but should still be eaten in moderation. There’s a lot to consider when choosing food, Ludlam-Raine said.
Trying to avoid UPFs completely
It’s well established that maintaining strong social relationships and connections is important for health and longevity. Quitting UPFs can make socializing incredibly difficult for some, she said.
“I would say it’s actually impossible to have a completely UPF-free diet and go about your everyday life and socialize,” she said.
Not enjoying a slice of birthday cake with family and friends once in a while could be more damaging than having it, because social interactions are a big part of health, Ludlam-Raine said.
For this reason, she advises people to strive for an 80% whole food diet and then not worry about eating 20% UPF.
“If you’re cooking mainly from whole foods, you don’t have to worry about having the odd Mars bar,” Ludlam-Raine said.
To try and reach that 80% whole food mark, check the ingredients on products you buying and consider swapping brands, she said.
If you have a daily diet cola habit, for example, Ludlam-Raine recommended saving it for a weekend treat or cutting down to every other day. Try sparkling water with some fruit juice as a non-UPF alternative, she said.
For her part, Ludlam-Raine drinks fruit squash (a popular product in the UK, similar to cordial) which, though UPF, helps her stay hydrated and drink enough water, she said.