You Won't Believe How This One Simple Trick Can Slash Your Ultra-Processed Food Intake by 50% in Just 7 Days!

In Britain, snacking has become a beloved tradition, woven into the fabric of daily life. From pastries accompanying morning coffee to biscuits enjoyed with tea, and crisps before lunch, these between-meal treats have formed a regular part of many Britons' routines. On average, individuals in the UK snack 2.3 times per day, contributing to a booming market valued at over £3 billion in 2024. Among these treats, chocolate-covered biscuits are recognized as the bestsellers.

However, this widespread snacking habit carries serious health implications. A comprehensive review published in The Lancet revealed that ultra-processed foods (UPFs)—which include biscuits, sweets, chocolate, crisps, ice cream, cakes, and pastries—are linked to adverse effects across major organ systems in the human body. These foods are associated with increased risks for a range of health conditions, including obesity, heart disease, type 2 diabetes, and depression. Alarmingly, these UPFs constitute a staggering 56 percent of the average British shopping basket, outpacing other European nations like Italy, Cyprus, Greece, and Portugal.

The convenience of snacking can help regulate blood sugar levels and prevent overeating at main meals, but many UPFs are engineered for hyper-palatability, leaving consumers craving more and ultimately leading to overeating. Sarah Berry, a professor in the Department of Nutritional Sciences at King’s College London and chief scientist at ZOE, emphasizes the challenge of finding healthy snack options in typical high street or corner shops. With snacking accounting for nearly 25 percent of our energy intake, she advocates for a shift from unhealthy snacks to more nutritious alternatives.

“What we know is, on average, we get between 50 percent and 60 percent of our calories from multi-processed food in the UK,” explains Berry. “We also know that in the UK, we get on average around 20 to 25 percent of our calories from snacks.” By cutting out unhealthy snacks, people could significantly reduce their UPF intake. Yet, the convenience of these heavily processed options often prevails in modern life, where nutrient-dense home-cooked meals are increasingly substituted for quick fixes.

Mindless snacking often occurs while scrolling through phones, driving, or watching TV—often spurred by stress, boredom, or habit. Research by the Royal Society for Public Health shows that the average UK commuter consumes nearly 800 additional calories a week during their travels, predominantly from unhealthy snacks. This is compounded by findings from BMC Public Health indicating that many adults in the UK already consume an extra 200 to 300 calories a day above the recommended guidelines.

“Many of these excess calories can come from snacking occasions,” the study concluded. Berry notes, “We live lifestyles that are very different from 50 years ago.” Changes in societal structure, with most households having two working parents, mean less time spent on shopping and meal preparation. Yet, our bodies have not evolved to cope with this rapidly shifting food landscape.

Healthier snack alternatives to crisps and chocolate include whole foods like nuts, seeds, fruit, and whole-grain crackers with seeds. However, Berry acknowledges the challenge posed by the fact that unhealthy snacks are often cheaper and more accessible, particularly for people on the go. This raises the question: whose responsibility is it to provide affordable, healthy snack options?

Some argue that the multibillion-pound food industry bears the brunt of the responsibility, while others point to governmental oversight or advocate for individual household accountability. Although eliminating 56 percent of one's weekly shop may seem daunting, Berry advises focusing on the 20 percent of items that contain “high risk” heavily processed foods.

Not all processed foods are created equal; items such as wholegrain bread and muesli may still offer nutritional value, while others marketed as healthy—like many protein bars—often fall into the UPF category due to their unrecognizable ingredient lists. A recent Channel 4 documentary, Joe Wicks: Licensed to Kill, highlighted this issue, leading Wicks and featured expert Professor Chris van Tulleken to call for mandatory warning labels on harmful foods based on existing government guidelines.

Understanding the food landscape is critical. Experts recommend that snacking should focus on protein and fiber for optimal health benefits; examples include apples with cheese, berries with yogurt, carrots with hummus, or nuts with dried fruit. A study conducted by Berry found that participants who consumed 20 percent of their energy from “typical UK snacks” showed worsened health markers compared to those who consumed the same caloric intake from almonds. The latter group exhibited significant improvements across several health measures, predicting a 30 percent reduction in cardiovascular disease risk—a major finding.

As research continues to shed light on the implications of UPFs in our diets, it is vital for consumers to reconsider their snacking habits. By focusing on more nutritious options, individuals can take a proactive step toward better health, one bite at a time.