The UK is facing a significant public health challenge: obesity. A recent study by the National Health Service (NHS) found that over two-thirds of adults in England are overweight or obese, with a quarter falling into the obese category. This alarming statistic has serious health consequences, with obesity being linked to a variety of long-term, chronic conditions, including cardiovascular disease, type two diabetes, respiratory issues and some cancers. It can also have a negative impact on mental well-being, social interactions and economic outcomes. The culprit? Many point to our growing infatuation with ultra-processed foods (UPFs).
The Calorie Culprit’s
UPFs are the unfortunate by-product of convenience and smart marketing dominating our diets. Think sugary breakfast cereals, neon-orange crisps, and delicious chicken nuggets. These foods are stuffed with unhealthy fats, sugars, and salt, all while being stripped of essential nutrients like fibre and vitamins. Yummy? Absolutely. Healthy? Not so much.
According to Dr Chris Van Tulleken, who received an honorary doctorate from the University of Sussex, UPFs are the leading cause of early death in the world, ahead of tobacco. Chris challenged himself to eat a diet made up of mostly UPFs for a month for the BBC documentary What Are We Feeding Our Kids? For the experiment, he increased his usual intake of 30% UPF to 80%. Although this may sound extreme, it’s the diet of one in five people in the UK. After the month, Chris reported heartburn, anxiety, poor sleep, and piles as a result of constipation. He also gained a staggering 7kg, moving from a healthy weight, to overweight.
Navigating the UK’s food environment can feel like negotiating a maze of tempting but not-so-healthy options. Supermarkets are full of ultra-processed snacks, strategically placed to catch your eye. Even seemingly healthy choices, like granola bars, often contain hidden sugars and other additives.
And then there’s the rise of the takeaway. Thanks to food delivery apps, burgers, pizzas, and every other filling and unhealthy meal are just a double tap away. Add the demands of busy lifestyles, or the spontaneous trip to Seaside Kebab – it’s clear why so many of us opt for quick but less nutritious meals.
Children are among the most affected by this trend. Fast food companies have mastered the art of appealing to young audiences, using bright colours, cartoon characters, and toys to reel them in. For many parents, these clever strategies can feel almost impossible to counter. However, the effects of early exposure can be long-lasting. Research shows that childhood obesity is a strong predictor of obesity in adulthood.
Ways to Fight Back
So, what can be done to reverse this trend? Education is a good starting point. Public health campaigns that highlight the risks of ultra-processed foods can help people make informed decisions. Marketing needs to be regulated by limiting or banning the marketing of UPFs particularly to children and adding warning labels on the front of food packages. Schools also have a crucial role to play, offering healthier meal options (not just the watery tomato pasta) and teaching children about balanced diets, regulating access to and promoting UPFs in schools.
Policy changes could make an even bigger difference. Expanding the “sugar tax” to include other unhealthy ingredients is one option, setting limits on sodium and trans fats. Restricting junk food advertising – particularly those aimed at children – could also help reduce consumption.
At the individual level, small changes could make a massive difference. Preparing more meals at home allows you to control the ingredients that go into your food; choosing whole grains, drinking water rather than sugary drinks, and reducing the fast food you eat will all make a positive difference to your health.
Although a diet high in UPFs is not recommended and is associated with weight gain, eating them on occasion is unlikely to cause a health risk. As Dr Chris Van Tulleken says, “agonising over individual products is less important than your overall diet.”
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