{"id":65216,"date":"2024-06-07T15:14:20","date_gmt":"2024-06-07T13:14:20","guid":{"rendered":"https:\/\/c01.purpledshub.com\/cyclingplus\/?p=65216&preview=true&preview_id=65216"},"modified":"2024-06-07T18:03:50","modified_gmt":"2024-06-07T16:03:50","slug":"how-much-should-i-limit-ultra-processed-foods","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/2024\/06\/07\/how-much-should-i-limit-ultra-processed-foods\/","title":{"rendered":"How much should I limit ultra-processed foods?"},"content":{"rendered":"\n
PERFORMANCE Q&A<\/strong><\/h5>\n\n

<\/p>\n\n

02<\/span> HOW MUCH SHOULD I LIMIT ULTRA-PROCESSED FOODS?<\/span><\/h4>\n\n
\"\"<\/figure><\/div>\n\n

<\/p>\n\n

They\u2019re prominent in supermarket aisles, adverts and the media, with the British Medical Journal <\/em>showing they contribute to 56% of the calories consumed in the UK. But just what are ultra-processed foods? According to former Team Sky chef Nigel Mitchell, \u201cThe simplest definition of ultra-processed foods is that they contain something you wouldn\u2019t have in your kitchen. You\u2019ll see E-numbers and ingredients you can\u2019t identify.\u201d <\/p>\n\n

This is because ultra-processing tends to strip out nutrients from food, such as fibre, and replace them with calorie-dense fats and sugars, plus chemicals that potentially damage our health. Mitchell adds that ultra-processed foods have long shelf lives for products that aren\u2019t canned or preserved, such as supermarket bread. \u201cBread should never have a two-week shelf life.\u201d <\/p>\n\n

Before you panic, remember that not all processed foods are equal. Jarred vegetables, canned fish, fruits in syrup, cheeses and fresh bread are examples of processed foods. The processing may be the addition of salt and vinegar to vegetables or sugar to fruit to preserve them in glass or tins for instance. Meanwhile, we use non-alcoholic fermentation to make cheese and yoghurt out of milk, and bread out of dough. Since processed foods are often longer-lasting versions of whole foods (such as nuts, fruit and veg), with few extra ingredients, their nutritional value can be similar to the original version. <\/p>\n\n

It\u2019s the presence of hydrogenated vegetable oils and high-fructose corn syrup that sets ultra-processed foods apart from processed foods: think soft drinks, sweet or savoury packaged snacks, reconstituted meat and pre-prepared frozen meals. Manufacturers use emulsifiers, dyes and flavourings to improve the food\u2019s sensory properties or mask any unpleasant qualities. <\/p>\n\n

<\/div>
\n
56%<\/strong><\/strong><\/h5>\n\n\n\n

Over half of the calories consumed in the UK are from ultra-processed foods<\/span><\/p>\n<\/div><\/section>\n\n

<\/p>\n\n

Keep it fresh<\/strong><\/h4>\n\n

A 2019 study published in the journal Cell Metabolism <\/em>found that a diet high in ultra-processed foods (up to 80% of energy intake) caused people to eat more, gaining both weight and body fat. A second set of participants was also allowed to eat as much as they wanted, but from a diet containing 20% ultra-processed foods. After two weeks, this group\u2019s body fat and weight slightly decreased. <\/p>\n\n

When cooking for his WorldTour team, EF Education-Easy Post, chef Owen Blandy tries to avoid ultra-processed foods. \u201cI cook as much fresh food as possible and try to use foods that are merely processed, like canned beans and tomatoes, pasta and yoghurts. I won\u2019t buy things like stir-fry sauces \u2013 there are twenty ingredients in them that you don\u2019t need.\u201d<\/p>\n\n

In 2024, the British Medical Journal <\/em>found that eating a lot of ultra-processed foods was linked with a \u201chigher risk of adverse health outcomes\u201d, such as heart disease and diabetes, in 71% of studies it examined. Additives were a possible explanation for the negative impact of ultra-processed foods on general health because they\u2019re believed to harm the gut biome and cause inflammation. <\/p>\n\n

\u201cMy concerns with ultra-processed foods are their lack of nutrient density and their impact on gut health\u201d <\/strong><\/span><\/p><\/blockquote>\n\n

<\/p>\n\n

Ultra-processed foods can leave you short of nutrients, says Dr Dana Lis, the US performance nutrition lead for Science in Sport. \u201cMy concerns with ultra-processed foods are their lack of nutrient density <\/span>and their impact on gut health.\u201d Lis usually advises eating no more than two meals a week containing ultra-processed foods. \u201cUltra-processed foods should be as low as possible or less than 5% of your energy intake, but we\u2019re all busy and even as a dietician, I can\u2019t cook for myself every night.\u201d<\/span><\/p>\n\n

Processed foods pros<\/strong><\/h4>\n\n

It\u2019s not all bad news. Food processing can be good for us. It makes it easier to preserve the nutrients in fruit and vegetables, for example. Blandy says healthy high-protein yoghurts, such as Skyr, are processed because they contain fermented milk. \u201cBut they\u2019re not ultra-processed because the milk hasn\u2019t been turned into something else, such as chocolate yoghurt,\u201d he adds. <\/p>\n\n

\"\"
Supermarket pizza (top) is likely to be ultra processed, but healthy high-protein yoghurts (above) only processed<\/figcaption><\/figure><\/div>\n\n

<\/p>\n\n

Popular forms of vegan protein, such as tofu and tempeh, are also healthy processed foods. They contain few additives and, in tempeh, the processing of soya through fermentation makes the protein more digestible. But when Quorn (a protein extracted from mushrooms) has been turned into fake chicken nuggets, Mitchell says: \u201cIt\u2019s been heavily processed. Manufacturers have tried to make money out of people becoming vegan \u2013 it\u2019s harder to make money from selling whole foods.\u201d<\/span><\/p>\n\n

Blandy says ultra-processed foods are designed to be convenient, but adds: \u201cIf you maximise your time through planning and using your freezer, fridge and store cupboard, you can avoid them. With fresh ingredients, you can create the same flavours without having the packaging and all the emulsifiers. Cook four portions and freeze or refrigerate them. Don\u2019t ever cook just one serving.\u201d<\/span><\/p>\n\n

<\/div>
\n
TOP TIP <\/h5>\n\n\n\n

Nigel Mitchell recommends making your own bars and rice cakes. He also devised a \u201cgravel mix\u201d of pistachios, sultanas, sweets and sunflower seeds for Alistair Brownlee, when the Olympic triathlon gold medallist began gravel racing. These homemade snacks will also save you money over shop-bought alternatives.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n<\/div><\/section>\n\n

<\/p>\n\n

<\/p>\n\n

If you\u2019re caught out by hunger when you\u2019re not at home, it\u2019s easy to buy an ultra-processed snack. Again, carrying whole foods is a healthier approach. Mitchell is now a nutrition expert for American Pistachio Growers. \u201cPistachios are one of the only foods that I know containing protein, antioxidants and healthy fats. They\u2019re a great option for people wanting to eat less processed food.\u201d He also recommends swapping sliced white bread for wholegrain, and hydrogenated vegetable oils for extra virgin olive oil. <\/span><\/p>\n\n

Sports nutrition <\/strong><\/h4>\n\n

All commercially available sports nutrition counts as ultra-processed. But there\u2019s a big difference between this and junk food, says Lis, who counts 2023 Paris-Roubaix Femmes winner Alison Jackson among her clients, for example. \u201cSports foods are technically processed, but the ingredients are fairly basic and there\u2019s scientific rationale.\u201d <\/p>\n\n

Lis adds that sports food doesn\u2019t usually contain potentially harmful ingredients. \u201cGels have maltodextrin and fructose, a stabiliser or two, and a couple of antioxidants to keep them fresh. I don\u2019t see that having a negative effect on the human body.\u201d<\/span><\/p>\n\n

\"\"
Use cafe stops to recharge with real foods<\/figcaption><\/figure>\n\n

<\/p>\n\n

The intensity and duration of your ride will determine whether you should use sports food as a source of carbohydrates. \u201cFind the balance between performance and ultra-processed foods,\u201d explains Lis. \u201cOn longer or easier rides, go with real food such as a sandwich or banana.\u201d Blandy agrees: \u201cYou don\u2019t really need gels on the Sunday ride. You have time to eat real food on the move or stop at a cafe.\u201d <\/p>\n\n

Lis says there\u2019s no point in fixating on a single ingredient. \u201cOne food isn\u2019t going to wreck your body, gut biome or cause cancer. Your diet is made up of everything you eat. Even if you do fuel a couple of rides a week on ultra-processed gels, it\u2019s not going to have a significant effect on your entire health. Some riders get obsessed with eating what they\u2019d call \u2018clean\u2019 foods and compromise their ability to get in the fuel they need.\u201d So don\u2019t let any dietary changes leave you short of energy.<\/p>\n\n

Jack Evans<\/strong><\/p>\n\n

<\/div>
\n
TOP TIP <\/h5>\n\n\n\n

You can make your own energy drinks, but getting the ratio of sugars right yourself is tricky. Dr Kevin Currell, Director of Performance Support and Science at the UK Sports Institute, recommends adding 60-80g of table sugar to a litre of no-added-sugar cordial and water.<\/p>\n<\/div><\/section>\n\n

<\/p>\n\n

Images <\/strong>Getty Images, Joe Catterall<\/p>\n","protected":false},"excerpt":{"rendered":"

PERFORMANCE Q&A 02 HOW MUCH SHOULD I LIMIT ULTRA-PROCESSED FOODS? They\u2019re prominent in supermarket aisles, adverts and the media, with the British Medical Journal showing they contribute to 56% of the calories consumed in the UK. But just what are ultra-processed foods? According to former Team Sky chef Nigel Mitchell, \u201cThe simplest definition of ultra-processed […]<\/p>\n","protected":false},"author":24,"featured_media":65236,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"","purple_custom_meta_purple_page_number":"84","purple_seq_number":"","purple_custom_meta_purple_seq_number":"","purple_source_article":"","purple_custom_meta_purple_source_article":"","purple_source_issue":"","purple_custom_meta_purple_source_issue":"Summer-2024","purple_external_id":"","purple_custom_meta_purple_external_id":"Summer-2024-1c374a98-12b5-4253-b7f1-6272693de5fb","purple_issue_code":"","purple_custom_meta_purple_issue_code":"|0000116816||","purple_android_product":"","purple_custom_meta_purple_android_product":"com.im.cyclingplus.420","purple_ios_product":"","purple_custom_meta_purple_ios_product":"com.im.cyclingplus.420","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2024-06-07T13:28:26Z","apple_news_article-theme":"","apple_news_api_id":"3fa4a2a7-b99e-43fe-971a-9a6e390dde3e","apple_news_api_modified_at":"2024-06-07T16:04:39Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAg==","apple_news_api_share_url":"https:\/\/apple.news\/AP6Sip7meQ_6XGppuOQ3ePg","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":false,"apple_news_is_preview":false,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"\"\""},"categories":[27],"tags":[],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-scaled.jpg","author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"acf":{"readingTimeMinutes":"7","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-scaled.jpg",2560,1707,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-150x150.jpg",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-300x200.jpg",300,200,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-768x512.jpg",768,512,true],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-1024x683.jpg",800,534,true],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-1536x1024.jpg",1536,1024,true],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/43\/2024\/06\/GettyImages-1321289551_cutout_preview-2048x1366.jpg",2048,1366,true]},"uagb_author_info":{"display_name":"importmanagerhub@sprylab.com","author_link":"https:\/\/c01.purpledshub.com\/cyclingplus\/author\/importmanagerhubsprylab-com\/"},"uagb_comment_info":0,"uagb_excerpt":"PERFORMANCE Q&A 02 HOW MUCH SHOULD I LIMIT ULTRA-PROCESSED FOODS? They\u2019re prominent in supermarket aisles, adverts and the media, with the British Medical Journal showing they contribute to 56% of the calories consumed in the UK. But just what are ultra-processed foods? According to former Team Sky chef Nigel Mitchell, \u201cThe simplest definition of ultra-processed…","_links":{"self":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65216"}],"collection":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/users\/24"}],"replies":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/comments?post=65216"}],"version-history":[{"count":8,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65216\/revisions"}],"predecessor-version":[{"id":66393,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/posts\/65216\/revisions\/66393"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media\/65236"}],"wp:attachment":[{"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/media?parent=65216"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/categories?post=65216"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/c01.purpledshub.com\/cyclingplus\/wp-json\/wp\/v2\/tags?post=65216"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}