UPF Discussion Thread

[sunlovingcriminal]

Hi all, wondering whether any of us here would be up for a UPF discussion/support group?

We recently watched the panorama documentary on UPF, as well as reading the ultra processed people book- and have decided to make a lifestyle change for our family.

So, out with the cereal, fruit yogurts, packaged breads, squash and pre-made sauces

And in with the homemade everything...

It is taking a lot of prep and cooking. We're both a bit exhausted and overwhelmed but quite determined.

We have 3 teenage boys- so it's going to be interesting seeing whether we can get them to enjoy both the cooking and eating.

We're one week in and I do already feel better. I am not as hungry- my urge to snack has gone- and my reliance on artificial sugar fixes seems to have diminished.

Still on the hunt for alternatives to stock cubes though! Other than making from scratch (which I fear may be inevitable!).

Would be great to hear some inspiration from others, or great non-upf swaps!

@TomWambsgansSwans thank you for that simple explanation. I haven't actually read the book - just podcast and TV prog.

In possession of Waitrose milk chocolate so thanks for that helpful tip upthread!

Thanks for this flatbread recipe, I made them today in minutes, dead easy and taste great.
I served them with homemade chicken tikka.

Dinner winner

I did cook them in the oven on 240c, not in a skillet

You can use 3/4 cup of milk and 50g butter melted and add to 2 cups of flour

mix together till it comes together and leave in clung wrap for 30 minutes

duvide into 8 balls and roll out, no oil is needed for frying in a non stick pan and they cook nice and easy

Has everybody seen that the ama has just gone live?

https://www.mumsnet.com/talk/AMA/4863785-ama-with-dr-chris-van-tulleken-expert-on-ultra-processed-food-and-award-winning-broadcaster?page=4&reply=129308440

Thanks for the heads up. I'm relieved that his approach seems to be to avoid UPF wherever you can, but not to sweat the small stuff.

I've been mostly buying bread from a local bakery and this seems ok within the context of mostly UPF free way of eating.

@FootSoreandFamcyFree thanks for sharing!

I wish Mumsnet had plugged it a bit better in advance as it just plopped down out of nowhere!

I went out for lunch today and instead of having a tart or a sandwich, I had baked potato and beans in an art gallery cafe - I thought that was probably the least UPF option!

Hi 👋 I'm new to the thread but have had a read through and it's so helpful!

I have a question. I found the Birdseye Veggie Power range in the supermarket and as far as I can see they are not UPF. I'm attaching pics of one of their range, with the ingredients. Am I correct it's not UPF?

I know I could prepare this myself for less money but I need the odd quick thing!

Hi @EdithEdifice i think that the rapeseed oil unfortunately makes it upf. But it’s much better than most things. And I know what you mean sometimes we do just need something really quick and easy. Have you tried it? Is it tasty?

Thanks @Harping. Ah I hadn't grasped that the rapeseed oil makes it UPF. That's a shame coz, yes, it's actually very tasty! And only takes 10 mins to stir fry. There's another from the range (pic attached) which is also very tasty.

I'm not good at getting in from work and launching into chopping and prepping etc. I think I'll have to do more batch cooking. It's partly a planning issue. I have ADHD and meal planning/organising is definitely a key weakness of mine.

I think cooking everything from scratch is very difficult when working. Chris can tuleken said something along those lines, that he is aware that convenience food has allowed mothers to go out to work. And he doesn’t want to make anyone feel bad for having to eat it sometimes. I think he really wants the government to be making the changes to make it easier for us. Because upf is just everywhere. I am hoping that as more people catch on the supermarkets may see a gap in the market and start for instance using olive oil in that packet. Which would be much better.

for what it’s worth I am focusing on no emulsifiers and guar gums etc. even sunflower oil is upf but it’s almost impossible to avoid. but I haven’t read everything up fully understand just how bad these oils actually are

I think that's so true @Harping. It's really hard. I'm hoping to make improvements and embed new habits over time, slowly but surely.

@Harping I really was impressed that he emphasised his support for working mums, it is a non-shaming book unlike many others.

I'm in a couple of Facebook groups and I'm finding them really unconstructive - arguments about whether McDonalds is UPF free etc. To be honest without reading the book I think people would struggle to understand the nuances of it not that it stops people banging on about it

I thought this may be of interest . I can't believe the half truths were told by those scientists.
https://amp.theguardian.com/science/2023/sep/28/scientists-on-panel-defending-ultra-processed-foods-linked-to-food-firms

Yes @TomWambsgansSwans i was impressed with this too. In fact people who are overweight he seems keen to point out it isn’t their fault. It’s not due to lack of willpower. It’s due to the over abundance of addictive food everywhere. And eating only upf he has some stat that it would take something like 80% of the lowest earners income to eat only non upf. So the responsibility lies with the food industry and the way the country expects both parents to work. It’s not with individual choices that are the cause really. Although it is great to be informed and do our best to avoid upf where we can

@TomWambsgansSwans I agree that the actual book is very useful, well expressed and gives quite a clear outline for you to choose what to do. This thread is good too but yes, on Facebook there’s people either justifying eating shit food (which, that’s your choice! But it’s still UPF) or getting very hung up on minor things. I’ve found this thread quite useful for talking people down who feel panicked. Realistically 99% of people are going to incorporate some level of UPF in their diet, but it’s being aware of that and making mindful choices rather than feeling guilt. I’m a working mum and although I do try to cook from scratch as often as possible, of course there are baked bean nights!

Yes I googled her the minute I heard her speak. They are fighting back!

Heinz organic are UPF free <misses point>

I agree, good enough, is good enough sometimes.

I have found this group is a bit less argumentative/triggering than Facebook for sure!

I've been cooking a few things from Michael Mosley's Fast 800 cookbook recently, which are mostly Upf free - tonight we are having beef rendang. I'll have it with broccoli and DH will add some sticky rice.

One of the things I really want to do is improve my DD's diet - she really does eat quite a lot of sweets/sugar. She is only 6 and has already had a filling which is just embarrassing. My DH Is very health conscious for himself but buys her a load of shite for her own snacks - things like sour sweets. He bought her three bottles of Prime the other day ffs.

@doingthehokeykokey Heinz Organic? I’m not a millionaire 😂

@TomWambsgansSwans its so easy to get the kids sweets cos they love them so much it is so tempting. My ds get such joy from a bottle of prime!

I've not read the thread however I had a thought during my early hours menopause wake up ....

Is tomato purée UPF ?

I admit I don't know. However, as a dyed in the wool anti-UPF crusader I'll say I don't care if it is.

A dollop of tomato puree, a teaspoon of Patak curry paste or hoisin sauce, a stock cube..... None of these are likely to have a detrimental effect on one's health if the substance of the meal consists of unadulterated vegetables, protein and complex carbs.

I agree with PP w.r.t. a tablespoon of things.
With tomato paste it depends. It's all processed obviously but some is just pasteurised tomato & others have things added.

I've just looked at Sainsbury's cheapest tomato puree, as the cheaper the version is the more likely it's upf, it's tomatoes and citric acid so not a upf. There are some extremists who spend time concerned about where the citric acid have some from but pp, and Chris VT himself has said, don't worry about things to that extent