The Exhausting, Expensive, and Surprisingly Difficult Quest to Ditch Ultra-Processed Foods
A global report linking ultra-processed foods (UPFs) to serious health issues like type 2 diabetes, heart disease, and depression has prompted a growing movement to reduce their consumption. Australia,alongside the US and the UK,ranks among the highest consumers of thes ubiquitous products,a fact that feels both unsurprising and alarming. One woman’s week-long challenge to eliminate UPFs from her diet reveals just how deeply ingrained thay are in modern life – and how difficult it is to escape them.
For many, a lifetime of convenience has meant a diet heavily reliant on UPFs. As one individual recalls,childhood breakfasts often consisted of sugary cereals like Coco Pops and Rice Bubbles,or white toast slathered in spreadable butter. Dinners frequently featured processed sauces such as Chicken Tonight or Dolmio, while lunchboxes were filled with flavored chips and “plasticky” cheese. “I don’t blame my parents for this,” she admits, acknowledging that packaged foods are now omnipresent, even in her own parenting – with juice cartons and flavored yogurts readily available.
the challenge began with a daunting realization: her pantry was stocked with UPFs, from seemingly healthy crackers to chocolate and biscuits. “I’m not even confident I can go a day without them,” she confessed, especially with the rest of her household continuing their usual eating habits.
Seeking guidance, she consulted with Prof. Mark lawrence from Deakin University, who offered a simple rule of thumb: “avoid products with a long list of ingredients.” He advised steering clear of the middle supermarket aisles and being wary of “chemical-sounding” ingredients, noting that “those are a big clue that it’s ultra-processed.” Lawrence emphasized that this isn’t a matter of personal failing, but rather a consequence of how deeply engineered these products have become within our food systems. “It’s really difficult to avoid them,” he stated.
Further advice came from Dr. Phillip Baker at the University of Sydney, who suggested avoiding ingredients one woudl never use in home cooking. This resonated deeply, prompting a silent acknowledgment of how her current predicament had arisen.
Understanding the classification of food processing levels proved crucial.The Nova classification system categorizes foods from level one – minimally processed items like fruits, vegetables, and pasta – to level four, which encompasses UPFs such as processed bread, ice cream, and energy drinks. “So basically everything I have in my fridge and freezer,” she observed.
The initial foray into UPF-free eating required a significant financial investment. Rye bread from a bakery cost more then double the price of supermarket bread, and butter made from 100% milk, free of emulsifiers and artificial additives
she confessed, feeling a sense of failure despite the momentary satisfaction.
Dietitian Evangeline Mantzioris, Associate Prof from Adelaide University, offered a different perspective: “Pick one ultra-processed food that gives you the most joy and eat that one, then don’t eat the others that don’t give you as much joy.” This suggestion prompted a shift in thinking, away from an all-or-nothing approach.
an invitation for drinks provided another possibility to reassess. Discovering that fermented beer and wine were permissible allowed for a moment of relaxation and a realization that the constant scrutiny of food choices was exhausting. “The ultimate treat is simply taking a break from thinking about everything I consume,” she reflected.
Over the weekend, she embraced a more balanced approach, prioritizing enjoyment and limiting UPF intake rather than obsessing over complete elimination. She maintained her UPF-free mornings but resumed drinking oat milk in her coffee. “I aim for balance, and to follow Mantzioris’s advice: ‘Enjoy it when you do have it.'” The experience underscored the pervasive nature of UPFs and the difficulty of avoiding them entirely alone, leaving her to wonder, “Why is it this hard?”
