List of foods ‘worse for you than smoking’ as doctor issues serious warningYou might need to make some changes to your weekly shop James Moorhouse Here's a list of foods that you might want to keep in mind the next time you do your weekly shop. While appearing on the Diary of a CEO podcast, NHS doctor Chris van Tulleken suggested that ultra-processed foods (UPFS) have 'overtaken tobacco as the leading cause of early death on planet Earth'. He even went as far as to claim they should be classed as 'industrially processed edible substances' rather than food. According to the British Heart Foundation, ultra-processed foods often contain additives and ingredients not common in everyday cooking, such as preservatives, emulsifiers, sweeteners, and artificial colours and flavours. As well as this, they also tend to have high levels of saturated fat, salt and sugar, and it's been previously suggested that the additives in UPFS may negatively impact our health. Dr Chris van Tulleken spoke about the health impacts of ultra-processed foods (YouTube/Diary of a CEO) A 2024 review from the British Medical Journal (BMJ) looking at 10 million participants over 45 studies suggests that eating more ultra-processed foods could lead to a higher mortality rate and has some connections to conditions like heart disease, type 2 diabetes, and mental health disorders. So what foods should we avoid on our big shop if we want to truly treat our body as a temple? Supermarket breadEven though we've all been told growing up that wholemeal and brown bread is good for us, the reality is that none of the mass-produced stuff is particularly good for the body, and a quick look at the often gigantic ingredient lists might give you a clue as to why. According to the National Library of Medicine, bread also accounts for 11 per cent of the calories we ingest, so it's worth getting some that has minimal additives to help you limit the amount of UPFs you consume. The good news here is that it should encourage you to visit your local bakery for some fresh bread that not only tastes way nicer, but is also clearly far better for your health. Failing that, we can all go back five years in time and start making our own sourdoughs again. You might be better off in a bakery (Getty Stock) Energy drinksWhile they might be the go-to before an early work shift or after a gym session, energy drinks aren't always what they are made out to be. According to Harvard Health, energy drinks contain caffeine and sugar, and a Consumer Reports study found that 27 energy drinks contained between six and 242 milligrams per serving. As with anything, moderation is key to avoiding serious issues; the Food and Drug Administration (FDA) says 400 mg per day is usually safe for adults. However, regular consumption can lead to serious health issues, particularly for the heart. UC Davis Health says energy drinks can cause irregular heart rhythm, as well as an increased heart rate and blood pressure, which are both risk factors of heart disease. Energy drinks often have a ton of caffeine in them (Getty stock images) Breakfast cerealsThe biggest culprit in most breakfast cereals is added sugar. According to the NHS, eating too much sugar can cause weight gain and tooth decay. Meanwhile, Assistant Professor of Nutrition and Dietetics at the University of North Dakota, Nathaniel Johnson, said in The Conversation that consuming sugary cereal can increase hunger and trigger greater insulin release, which could contribute to the development of heart disease and type 2 diabetes. The recommended amount of sugar for an adult is no more than 30g a day, while for children, it is 24 grams. While you can find some low-sugar or minimally processed options, such as porridge and bran flakes, adding additional sugars and sweeteners impairs their health benefits, according to a 2025 study on the National Library of Medicine. Breakfast cereals are often high in sugar (Getty Stock) Hot dogsA staple at sports matches, particularly in the UK and the US, the humble hot dog is one of the earliest examples of a UPF. The World Health Organisation (WHO) classifies processed meats, including ham, bacon, and hot dogs, as part of a Group 1 carcinogen, which is known to cause cancer. The NHS says that eating a lot of processed and red meat is linked with an increased risk of bowel cancer. Meanwhile, Lakeview Cardiology of Texas says processed sausages tend to be high in saturated fats, sodium, and chemical preservatives like nitrates and nitrites, which are linked to an increased risk of heart disease and hypertension. Sausages, like hot dogs, can be highly processed (Getty Stock) Vegan meat and cheeseVegans love to tell you how healthy they are, and often they're not wrong, as they can follow a more natural diet that focuses on fruits, vegetables, whole grains, and nuts. However, if they still want the taste of bacon without the guilty conscience, they might have to settle for some ultra-processed options, which aren't exactly the healthiest. These meat substitutes often contain additives and emulsifiers that make plant proteins look and taste as much like meat as possible. According to the British Heart Foundation, vegan meat alternatives are high in added fats, salt, sugar, and artificial ingredients. The same goes for dairy alternatives, like vegan cheese, which is also low in protein and calcium. Vegan meat alternative might not be so healthy after all (Getty stock images) Chicken nuggetsThe go-to meal for a fussy child or a hungover student, we've probably all heard the horror stories about what's actually inside chicken nuggets. While the meat content varies by brand, you're likely to find a combination of tendons, skin, bone, collagen, and fat inside the delicious treat. Protein levels are therefore lower, and the end result is often high in fat, sugar and salt. How they are cooked is also something to consider, as WebMD reports that nuggets are cooked in hydrogenated oil, which is high in fat and preservatives. Nuggets might be tasty but they're rarely healthy (Getty Stock) Reformulated potato snacksThis feels like a fancy way of saying 'crisps', and that's essentially it: many of the salty snacks we love to enjoy alongside our pints contain dehydrated processed potato, refined vegetable oils, rice and wheat flour, emulsifiers, salt and colouring. The National University of Singapore says that a diet high in trans-fat could lead to obesity, heart disease, and liver disease. Regularly consuming fried potato snacks in general, including chips, also increases the chance of a type 2 diabetes diagnosis, according to Harvard University researchers. Their study on the BMJ says that 'the high starch content of potatoes, leading to a high glycemic index and load, combined with possible loss of nutrients and possible health risks resulting from various cooking methods, could contribute to adverse health outcomes'. Potato snacks are high in additives and salts (Getty Stock) MargarineThe British Heart Foundation says that butter contains around 50 per cent saturated fat, while margarine is 50 per cent less. However, margarine is high in unsaturated fats as it combines vegetable oils, like sunflower, olive, and rapeseed, with small amounts of oils, such as palm or coconut, to make it solid. Margarine is also considered an ultra-processed food, as extra ingredients, like emulsifiers and artificial colours, are also added. It is important to note that both butter and margarine are processed foods; therefore, it is recommended to check the labels for fat and salt content. Margarine can have a few additional ingredients (Getty Stock) Ready mealsAs previously mentioned, things that are quick and easy to make are rarely going to have good ingredients, and while it's a hammer blow to students and tired workers everywhere, the ready meal is included in that. According to Action on Salt, last year, one in five ready meals contained high levels of salt and saturated fat. "Excess salt consumption is directly linked to high blood pressure, heart disease, and stroke," they write. Dr Helen Flaherty, Registered Public Health Nutritionist and Director of Health Promotion and Education at Heart Research UK, told The i Paper in 2024 that regular consumption of ready meals can contribute to weight gain, high blood pressure, and cholesterol levels, which increases the risk of coronary heart disease. Ready meals can be full of fat (Getty stock images) How to cut down on ultra-processed foodWhile there is evidence suggesting the negative impacts of consistently eating ultra-processed foods, the British Heart Foundation says it is still unclear whether we need to cut them out entirely. Plus, according to the NHS, not all processed foods are made equally and looking at food labels can help when it comes to choosing what to eat. The British Heart Foundation also recommends swapping processed versions for healthier options, such as fruit, vegetables, fish, and unsaturated oils. ARTICLE SOURCE: https://www.ladbible.com/news/health/doctor-health-warning-smoking-ultra-processed-foods-351011-20260324
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Erythritol is a sugar substitute that doesn't affect blood sugar. What to know.
Story by Daryl Austin, USA TODAY
When it comes to beverages, sweeter is often thought to be better. Whether it's with soda, smoothies or coffee, people work to ensure their favorite beverage is more palatable and enjoyable by balancing out any bitter taste with sweet additives.
Sugar in the form of fructose, sucrose, sucralose, dextrose, honey, corn syrup or as a grain or cube remains the most popular way to sweeten a drink, but there exist a host of artificial options on the other side as well. Among them is erythritol − one of the most common artificial sweeteners available, according to the Cleveland Clinic.
What is erythritol?
Erythritol is a popular sugar substitute that's used in various foods and beverages and is available in both powder and liquid form. Along with maltitol, sorbitol, and xylitol, erythritol is known as a sugar alcohol − a type of carbohydrate that has a similar chemical structure to sugar. Despite their name, sugar alcohols are neither sugar nor alcohol.
Erythritol naturally occurs in some fruits and fermented foods, "but the erythritol used as a sugar substitute is typically produced synthetically through a process that involves fermenting glucose derived from sources like wheat or corn starch," explains Jen Messer, a nutrition consultant and registered dietitian at Jen Messer Nutrition. Erythritol also occurs naturally in our bodies as part of normal metabolism, "but at levels much lower than the doses of erythritol synthesized commercially and used in packaged foods," says John DiBaise, MD, a physician in the Division of Gastroenterology and Hepatology at Mayo Clinic in Arizona.
Is erythritol good or bad for you?
In addition to being an effective sweetener, erythritol is also sometimes marketed as a weight loss tool, though DiBaise says such marketing efforts may be overstated or misleading in some cases. Still, the organic compound does have some potential advantages over its sugar counterpart.
Messer says such benefits include that erythritol has a negligible effect on blood sugar and insulin levels which makes it suitable for people with diabetes and those managing their blood sugar. It also doesn't promote tooth decay because oral bacteria cannot metabolize it effectively. Erythritol also retains its sweetness and stability at high temperatures, which makes it one of the best sugar alcohols to use for baking and cooking. And it is very low in calories compared to regular sugar. "It contains about 0.2 calories per gram, which is approximately 5% of the calories found in an equivalent amount of sugar," Messer explains. This can be helpful for individuals managing their body weight and seeking to reduce their caloric intake.
Is erythritol safer than sugar?
Because of such advantages, it would be easy to assume that erythritol is better than sugar, but the experts say that may not be so. For one thing, erythritol is only about "60-70% as sweet as sugar," says Messer. And while it's considered safe to consume, erythritol can cause numerous negative side effects.
Frequent consumption of the compound can lead to digestive problems "such as bloating, gas and diarrhea - though it varies for every individual," says Lisa Young, PhD, RDN, an adjunct professor of nutrition at New York University and author of "Finally Full, Finally Slim." She adds that depending on one's sensitivity to sugar alcohols, "high consumption can also cause severe nausea, which can cause your body to become dehydrated."
Because of these and other potential health complications, Young says she is "not a fan" of the sweetener for everyone, especially for those gastrointestinal issues. DiBaise echoes similar advice, even in users more broadly. "Caution and moderation should be given when consuming foods containing erythritol," he says.
This article originally appeared on USA TODAY: Erythritol is a sugar substitute that doesn't affect blood sugar. What to know.
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Article Source: https://www.msn.com/en-us/health/nutrition/erythritol-is-a-sugar-substitute-that-doesn-t-affect-blood-sugar-what-to-know/ar-AA1gjHTV
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