Differentiating between unhealthy foods and those that provide nourishment can be challenging, but becoming savvy in the supermarket can help. As the clock strikes five, the chaotic journey through the aisles begins, with what seems like half the neighborhood joining me in navigating the bustling maze of my local supermarket.
While I aspire to gather my groceries from farmer’s markets and local independent stores, the reality often involves a hurried trip between other commitments. This experience demands unwavering focus as shelves are adorned with products clamoring for attention. A fruit squash screams, «Choose me, I’m low in sugar,» in fluorescent capitals, while a bag of corn snacks murmurs enticingly about being organic. Meanwhile, a banner advertising «plant-based burgers» flickers in my peripheral vision.
Despite their claims, many of these products – along with countless others lining our high streets – fall short of being truly healthy. They belong to the category of Ultra Processed Foods (UPFs), constituting 57 percent of the British diet. Described as «industrially produced edible substances» in Dr. Chris Van Tulleken’s book «Ultra Processed People,» these foods are increasingly recognized as a significant health risk associated with conditions such as cancer, high blood pressure, anxiety, asthma, and diabetes.
However, distinguishing between UPFs, general unhealthy options, and genuinely nourishing foods can be challenging. While I could opt for fresh fruits and vegetables along with some dried beans and chia seeds, the preferences of a family of picky eaters combined with my own fatigue often lead to the inclusion of shortcuts and convenience foods in my cart.
Despite this, I refuse to succumb to guilt, and neither should you. With a bit of knowledge and understanding, we can navigate the supermarket sweep wisely, making choices that align with our health goals and lifestyle constraints.
Baked beans
Baked beans, a staple in many households, often fall into the category of ultra-processed foods due to additives like modified starch and occasionally glucose-fructose syrup. While opting for sugar-free baked beans may seem like a healthier choice, most varieties contain artificial sweeteners. However, a recent review by the World Health Organization found that these sweeteners do not aid in weight loss and may actually increase the risk of type 2 diabetes, cardiovascular diseases, and mortality in adults.
Healthiest choices
For those seeking healthier options, here are some recommendations:
- Lidl Simply Baked Beans: Unlike pricier brands, Lidl’s Simply beans contain no citric acid or maltodextrin. Although they do contain modified maize starch and «natural flavoring,» they are still a budget-friendly choice at just 22p for a 420g can.
- Marks and Spencer Baked Beans: These beans contain no undesirable additives, unlike some popular brands. With a lower sugar content of 4.1g per 100g compared to Heinz, and no modified corn starch, they are a healthier option priced at 50p for a 400g can.
- Mr Organic Low Sugar Baked Beans: For those seeking beans with reduced sugar content, Mr Organic offers a solution with around one-third less sugar than regular varieties. These beans contain no modified starch or other ultra-processed ingredients, although they do include unspecified «natural flavoring.» Priced at £1.75 for a 400g can, they offer a healthier alternative.
Bread
Most supermarket bread qualifies as ultra-processed due to additives like emulsifiers and palm oil. While some argue against demonizing this dietary staple, acknowledging its convenience, it’s still worth seeking out healthier options.
Healthiest choices:
Sainsbury’s Soft Multiseed Farmhouse Wholemeal Bread: Contains a mix of seeds and over 4g of fiber per slice. Although it contains citric acid and palm oil, it’s free from emulsifiers and preservatives. Priced at £1.30 for 800g.
Bertinet 7 seeds sourdough: Praised for its fiber content and fermentation process, this sourdough uses a real sourdough starter with no added yeast. Available at £2.20 for 500g from Waitrose.
Aldi Specially Selected Seeded Sourdough: This sourdough contains no added yeast or undesirable additives. With a mix of seeds and grains, it offers good diversity, though it’s slightly lower in fiber compared to other options. Priced at £1.59 for 500g.
Cheese slices
While cheese is a processed food rich in nutrients, some processed cheese products contain minimal cheese alongside various additives. Opting for cheese slices made from real cheese is recommended.
Healthiest choices:
Sainsburys Edam Cheese Slices: Lower in fat and saturates compared to regular cheddar, offering a healthier option. Priced at £2.65 for 250g.
Waitrose Duchy Organic Mature Cheddar Slices: Made from organic milk, offering more omega-3 fatty acids and antioxidants. Priced at £3.35 for 250g.
President Emmental Cheese Slices: A good melter for burgers, containing quality ingredients. Priced at £2.70 for 200g from Waitrose.
Butter and spreads
Spreadable butters often contain added oils, while buttery spreads may include various additives. Opting for real butter without added oils is recommended.
Healthiest choices:
Kerrygold Pure Irish Softer Butter: A spreadable butter made from 100% butter, without added oil. Sourced from grass-fed cows, offering higher beneficial fatty acids. Priced at £2.55 for 250g from Sainsbury’s and Waitrose.
Calon Wen Organic Unsalted Butter: Organic butter free from pesticides and antibiotics. Made from milk sourced from Welsh family organic farmers. Priced at £2.85 for 250g from Ocado.
Yoghurt
Many yoghurts contain added sugars and thickeners. Opting for plain, additive-free yoghurt is recommended, especially strained or real Greek yoghurt for higher protein content.
Healthiest choices:
Yeo Valley Organic “Super Thick” Yoghurt: Made in the true Greek style, offering a thick, high-protein treat. Priced at £3 for 450g, available in most supermarkets.Fage Total 5% Fat Greek Yoghurt: A classic Greek yoghurt option, rich and thick with lots of protein. Priced at £3.35 for 450g, available in most supermarkets.