Understanding Ultra-Processed Foods: A Deep Dive

Defining Ultra-Processed Foods

Defining UPFs isn't straightforward, as there is no single official definition. A useful, albeit simplistic, starting point comes from Chris van Tulleken: if food is wrapped in plastic and contains ingredients not typically found in a home kitchen, it's likely a UPF. Charlie Bigham, known for avoiding UPFs in his products, humorously pointed out that his offerings, while resembling ready meals, are not ready meals. They follow recipes that anyone could make at home. Some of these recipes are even featured in his new cookery book (no plug intended). However, many still believe that the factory setting transforms these dishes into UPFs, a notion he finds absurd.

Real-World Impact of UPFs

The panel quickly moved past definitions to discuss the real-world impact of UPFs. Heloise Balme from the Bristol Food Network emphasized the complex environmental factors that affect food choices. These factors include local food environment, socioeconomic status, and affordability. In deprived areas, these limitations make it very difficult for people to avoid UPFs, even if they genuinely want to. She highlighted a local GP prescribing fresh vegetables as a grassroots effort that can create meaningful change.

Will Shotton had a significant transformation after discovering a carcinoma in situ. He gave up Big Food for fermentation, supported by a master's in functional nutrition. He raised concerns about the lack of government enforcement in relation to food marketing aimed at young children. Will emphasized a troubling relationship between the food and drug industries: food companies want you ill from additives while drug companies profit from keeping you poorly but alive. He criticized the sugar tax as an excuse for food companies to substitute expensive sugar with cheaper sweeteners like aspartame, which triggers insulin production and is just as likely to lead to diabetes as real sugar. He asserted that where there’s an additive, there’s a profit motive.

Charlie Bigham founded his company on the principle of simplicity in ingredients. He found the industry's reaction to proposed government regulation—"let's not confuse matters"—to be a tad too convenient. He recommended Henry Dimbleby's book, Ravenous, a previous Book of the Month, as a thorough overview of what could be done to combat UPFs.

The Powerhouse Within Us: The Gut Microbiome

The conversation then shifted to the powerhouse within us: the gut microbiome. Will, an expert in this field, explained that humans are composed of approximately 50% bacteria. Our guts contain about 100 trillion bacteria spanning a thousand species, weighing roughly 3 kg. Their primary role? Eating fibre. These bacteria do not thrive on chicken, rice, potatoes, or UPFs. In return, they manage many bodily functions. Good bacteria are the foundation of our immune system, identifying pathogens and educating white blood cells. They also produce short-chain fatty acids from fibre, which help repair the gut wall.

When we consume insufficient fibre, we risk developing a "leaky gut." This condition allows endotoxins into the bloodstream, contributing to inflammation and other health issues, such as mental health disorders (Parkinson's, Alzheimer's) and achy joints. Crucially, the gut microbiome produces 95% of the body's serotonin (the happy hormone) from fibre. Will emphasized the miraculous impact of a high-fibre, plant-based diet, stating that health can improve dramatically in under a week and it is remarkably affordable. He made it clear that he strongly advocates for fibre in our diets.

In the Q&A session, we explored an intriguing statistic: only 20% of the diet in Italy consists of UPFs, compared to 60% in the UK. This raises the question: is the disparity due to higher costs of living in the UK, such as transport and accommodation, or are we simply miseducated from birth?

Practical Takeaways

As usual, we concluded with the Toolbox, offering practical tips and a comprehensive reading list.

Recommended Books

Charlie recommended Michael Pollan's short yet impactful "Food Rules," along with Henry Dimbleby's "Ravenous" and Chris van Tulleken's "Ultra-Processed People." Did anyone mention Charlie also has a cookbook available? Will passionately recommended Dr. Will Bulsiewicz's "Fibre Fuelled" for its blend of recipes and scientific insights related to gut health.

Valuable Websites and Platforms

Heloise promoted Bristol Good Food 2030, a resource for local food events, blogs, and opportunities. Will also encouraged us to watch Dr. Will Bulsiewicz's YouTube videos, diving deep into gut health topics.

Key Concept: The Importance of Fibre

Incorporating fibre into our diets is paramount for gut health and overall well-being. Prioritize diversity in your diet, embrace plant-based options, and try fermented foods. Always be wary of the motives behind big food companies. Education, particularly for children and parents, is essential.

The panel left us pondering whether UPFs represent a deliberate public health crisis fueled by profit motives or if they are merely a symptom of a broken food system. The call to action is clear: look after your gut, eat more fibre, question the industry, and actively support local initiatives.

On the night, we spun a somewhat politically incorrect themed playlist, featuring:

• Siouxsie and The Banshees - “Candyman”

• Bad Manners - “Lip Up Fatty”

• The Rolling Stones - “Brown Sugar”

• Getdown Services - “Crisps”

• Duran Duran - “Hungry Like The Wolf”

• The Flying Burrito Brothers - “Christine’s Tune”

• Jarvis Cocker - “Fat Children”

• Meat Puppets - “Up On The Sun”

• Florence and The Machine - “Hunger”

• Fats Domino - “Blueberry Hill”

  
  

The discussion was enlightening, and gives us all food for thought on how to engage better with our health.