- Ultra-processed foods have been linked to a range of health problems.
- Nutritionist Rob Hobson eats as few UPFs as possible by cooking from scratch.
A nutritionist who eats as little ultra-processed food as possible and wrote a book on how others can do the same shared what he ate for breakfast before changing his diet, and what he eats now.
Rob Hobson, a UK-based nutritionist with 18 years of experience, decided to cut down on UPFs last year after learning about how much of what we eat is considered ultra-processed and the potential health risks.
A diet high in UPFs has been linked to a higher risk of developing certain illnesses, including cardiovascular disease, type two diabetes, and some cancers, he said. Studies have also linked them to overeating and weight gain. The research is still in the early stages, he told Business Insider, but it was enough to convince him to make a change.
Although there isn't a set definition of UPFs, Hobson avoids foods that are manufactured using five or more ingredients, many of which you wouldn't find in a regular kitchen. They also tend to have a long shelf life, come in highly marketed packaging, and are made to be ultrapalatable, Hobson said. However, not all UPFs are made equal despite being painted with the same brush.
There are plenty of nutrient-dense UPFs, such as store-bought hummus, that you don't need to cut out simply because they're ultra-processed. It's about limiting your intake where you can, he said.
Hobson ate healthily before, but now he focuses more on whole foods and cooking from scratch when possible.
He used to buy bread from the store, but now he bakes his own
As he's a very active person, Hobson always ensures he includes protein and carbohydrates on his breakfast plate, as well as some vegetables for the nutrients. "I pack as much into it as I possibly can, so every mouthful of food is as nutritious as it possibly can be," he said.
Overall, what he eats for breakfast hasn't changed too much, but the ingredients he uses to make it have.
Before he reduced his UPF intake, he typically had eggs on toast with some vegetables, such as spinach. He'd use store-bought sliced granary bread, which typically contains additives and emulsifiers.
Now, he makes his own bread from scratch so he can use minimally processed ingredients. Sometimes, he makes a loaf of bread using wholemeal or spelt flour and yeast without emulsifiers, which he slices and freezes.
However, if he has less time, he might make a flour tortilla in a pan or homemade pita bread. He has simple recipes for these in his book "Unprocess Your Life."
Hobson makes homemade granola and nut butter
Another go-to for Hobson was yogurt with a fruity, nutty granola from the store, sliced banana, coconut flakes, dried fruit, and nut butter.
While he still eats this regularly, he now makes both the granola and nut butter himself.
No one wants to eat plain granola, but the more flavored options usually contain other ingredients such as sweeteners or barley malt extract, he said.
"Not that that's necessarily bad, but if you're trying to reduce your intake of ultra-processed foods, then trying to get stuff as natural as possible is the key," he said. He makes his with whole rolled oats and nuts.
And it's the same with nut butter. Most of them are pretty good, he said, although they might contain some additives, but he prefers to make his own. "It just feels like it's a lot more nutritious," he said.
He makes almond, cashew, or peanut butter by putting the nuts in a food processor for around 10 minutes. You can find the full recipe in "Unprocess Your Life."