Nearly half of the Australian population is estimated to consume ultra-processed foods. These foods involve preparations that cannot be replicated at home and are made of food substances that are not used in culinary production, such as emulsifiers, sweeteners, colouring etc. The foods that fall into this category include white bread, sweetened breakfast cereals, sugary beverages etc.
Numerous researchers and scientists have warned that these kinds of foods are considered extremely unhealthy and can cause lifestyle diseases such as obesity and cancer. This is why it is imperative to rethink current food choices and opt for healthier alternatives at every opportunity. From an increase in fresh fruit and vegetable intake to healthy snacks to buy, here is a brief list of possible alternatives.
- White bread
White bread is stripped off most nutrients and is known to have a very low fibre content. It can also cause blood sugar levels to spike and is quite calorie-rich.
Alternatives: Extend your palate to include pieces of bread such as sourdough, rye as well as whole wheat bread. Non-wheat bread such as corn tortillas also work.
If you are an adventurous eater, cauliflower bread/ pizza crusts, sweet potato flatbreads, and butternut squash could be interesting options to try.
- Sweetened breakfast cereals
Apart from containing large amounts of sugar-sweetened breakfast, cereals rarely ever provide all the requirements of a healthy morning breakfast. Such cereals can include cornflakes, fruit loops and other cereal, and seemingly healthier options such as muesli and granola. Unfortunately, the sugar content in muesli and granola often overrides the “healthy” part, i.e. the fruits and nuts in them, making these options as unhealthy as the aforementioned sweetened cereals.
Alternatives: the keyword here is to choose a cereal that is low in sugar and high in fibre content – reading the ingredient list before you buy is important!! Muesli and granolas are still the best bet as they contain a lot of fibre, but making sure they don’t contain a lot of sugar (i.e. the ones without chocolate etc.) are the healthier options.
- Sugary beverages
Again, the word in the spotlight here is sugary. Because of their high sugar content, such drinks are incredibly unhealthy but are consumed in large amounts.
They are not just notorious for spiking blood glucose levels or even induced diabetes, but these drinks, in particular, are also known to rot your teeth and leave you struggling with bad oral health.
Such beverages include sodas like cola, as well as frappuccinos and energy drinks. Fruit juices are also quite processed but are relatively healthier than those mentioned above.
Alternatives: The other available options may require a little more physical input – freshly squeezed fruit juices are the absolute best. From lemon juice to orange or apple, any juice made with fruits commonly found at home is the healthiest.
However, if you are looking for more readily available drinks, sparkling water, fruit and herb infusions, tea (hot or cold) etc., are also viable options.
- Chips, crisps and crackers
These addictive snacks are favourites for any occasion, movie nights, parties, brunches etc. However, they are loaded with salt and are greasy, energy-dense foods that could lead to a very unhealthy diet, especially if consumed regularly. Moreover, their cooking process degrades whatever few nutrients they contain as well.
Alternatives: There are numerous options if you want to satisfy your cravings for something crunchy and addictive that are healthy snacks to buy. Chips made out of kale, sweet potato, bananas, cauliflower, or even just normal potato chips but those that are cooked more healthily.
