This book changed my life | Ultra-Processed Food
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- Опубликовано: 29 июл 2024
- 'Ultra-Processed People' is a book written by Chris van Tulleken, and it changed my life! #ultraprocessedfood #ultraprocessed
Throughout my 20's I continually experienced daily discomfort with my digestion (bloating, abdominal pain, gas etc.), to the point whereby I visited my GP, thinking I had IBS. Turns out, the 'healthy' food that I thought I was consuming, was in fact making my symptoms worse.
Useful Links 🔗
Ultra-Processed People Book: www.amazon.co.uk/Ultra-Proces...
Diary of a CEO: • The Junk Food Doctor: ...
Modified Starches: www.westonaprice.org/health-t...
Dirty Secrets of Food Processing Industry: www.westonaprice.org/health-t...
What are emulsifiers, and are they safe? zoe.com/learn/what-are-emulsi...
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Chapters:
00:00 - This book changed my life
01:36 - What does 'Ultra-Processed' mean?
02:36 - If it's labelled 'Healthy' it's likely not
03:55 - Modified Starches
05:21 - Emulsifiers
06:50 - Ingredients to look out for
07:53 - What I changed in my diet
10:39 - Inulin
11:17 - Do I feel better?
13:20 - Ultra-Processed food is designed to taste good
Get your bread at a reputable bakery. Keep it in the freezer because real bread doesn’t have preservatives- I do this. I eat a slice a day. The toaster will thaw it quickly.
Great shout! 🙌🏻
Not only digestion issues for me - my health overall, physical and mental. Ultra processed foods act like drugs and they destabilize your digestion but also your brain chemistry as such. Everyone should read this book and take charge of their own health.
Great to see a young person talking about this and helping to spread awareness of the horrendous level of absolute junk that gets put in our food
I am likely double your age and wish I had known 40 years ago the lessons this book has eventually taught me
I think my lifelong struggle with obesity would have been much easier to manage has this information been available back then.
But for sure it’s better later than never - I now have a healthy diet and I am a normal weight and feel so much healthier for it.
All I did different - is stop buying ultra processed food and aim for a 80/20 ratio
For me reading the book coincided with an incident where my freezer door had been accidentally left open
Everything had melted - but the low calorie ice cream was the weirdest thing I had ever seen. The tub was full of a chemical foam that tasted vile.
If you ever want to see the level of ultra processing going into our food - just look at a tub of melted low calorie ice cream
Once you have heard and understood the term - “It’s not food it’s industrially processed edible substance” - you really just can’t unhear it
The book it one of the most life changing things I ever read
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80/20 is a great rule to live by generally I feel! I’m certainly not opposed to UPF now and again but I’m equally not eating no where near as much as I used to! The low-calorie ice cream you mention is interesting also as that product in particular caused me a lot of gastrointestinal stress. The typical ingredients on low-calorie ice cream in particular also SHOCKED me! It honestly felt like reading another language. Couldn’t pronounce half of the ingredients! Anyway, I’m glad you’ve made a significant change in your diet, and that you’re equally spreading the word! Keep it up please:)
Saw your video today and I'm glad to see I'm not the only one that was transformed by this book. For me it helped with energy, weight loss and heartburn so much! The only thing I find hard is how even ingredients to prepare food are often modified. Like full fat cream will often have gum in it to make it appear less cheap and last longer! I feel that it's an other way that the food industry scams us. They sell a lower quality product at the same price!
Very much so! It’s a high-profit industry food and drink (generally speaking), as it’s ultimately a commodity we can’t go without! The gums especially are very cheap to produce and seem to be in A LOT of foods to add texture. I hope you find suitable alternatives! 🤞🏻
I don't know many people who can talk knowledgeably and engagingly for 15 mins on any subject, let alone something as complex as this. Full of good advise as always (shame about the coco pops though). Done in one take as well. Nice one all round.
Thank you! :)
I'm glad you mentioned protien bars being processed. Those have been a big vice of mine over the years. When I cut them out (along with most simple carbohydrates) I finally got a lean and healthy look that I've always wanted along with feeling better in most aspects. I heard someone call them hidden candy bars.
Couldn’t agree more! I was having 2/3 day and once I cut them out, there was a night and day difference in terms of digestion!
Great content. I read this book also and has made me think in depth about the foods I eat. Been working on my nutrition last six months and was helpful to hear you unpack the different aspects here. Cheers
Glad you enjoyed the video mate! I’ll be sharing more content about my dietary changes (since reading this book!) soon, so stay tuned! :)
I loved this book! There's a lot of chemistry and economics in it but very eye-opening and it gets you thinking about foods you've never questioned before. You summed up the key contributions of the book well! Will definitely try to avoid diet coke, meal deal sandwiches from now on! :)
Love the book, nice summary of what it meant to you. Thank you for speaking on the subject, it is such important information for all of us to know so we can make food choice decisions based on facts. I've also cut out ultra processed food and experienced the same improvements. The RUclips video of Chris van Tulleken speaking on the subject at the Royal Institution (I think that's the right name, sorry if it's wrong) is fabulous.
Glad you’ve experienced improvements also! I believe that’s the correct name also! As you can imagine, I watched one of his podcast appearances, and then I was in a rabbit hole! 🕳️ (…it’s been the most significant change I’ve ever made to my diet, cutting out UPF!)
i j came across ur channel its nice 2 see ppl like u acc explaining nd being informative abt these underrated topics wishing more ppl come across ur videos
Very kind, thank you! :)
That's a really interesting point about processed bread. I have a sandwich every day for my lunch at work, made with Hovis bread, and I've been having digestive issues (lots of flatulence!) for a while now. Next time I do a food shop I'll try buying fresh bread instead and see if it makes a difference!
Let me know how you feel after making the change! I can recommend some bread alternatives if you need some! Sourdough generally is a good choice I find. Keep your eyes peeled for ‘Emulsifiers’ ‘Rapeseed Oil’ and ‘Ascorbic Acid’🤞🏻👀
Thanks for the video
You’re most welcome!
Great video. Be careful about supermarket sourdough too as they often add yeast. True sourdough should only contain flour, salt and water.
Noted! Do you make your own bread?
I am forever having digestive issues. I am overweight, but I have been calorie counting just after Christmas. I have lost just over 1 stone 7lbs since then. I wanted to cut out UPFs, so I made the conscious decision to check ingredients, but it is nearly impossible. There are chemicals everywhere. These videos are really useful. I am 31. Subscribed. Cheers for the explanations and help!
Ahhhhh I’m glad this has helped mate! Stay tuned for more content! :)
My big issue is going to University and not knowing ANYTHING about what is in the food
Read the labels! (Assuming it’s packaged!) and outside of that, use common sense; how cheap is it? (The cheaper, the less quality, generally!) Would you regard it as ‘healthy’ food? Follow me on insta if you have more specific questions! :)
In the process of trying to shift over the stuff in my pantry to less processed alternatives, and HOLY SHIT IS IT EXPENSIVE. But I think that if I should invest in anything it should be my health because healthiness helps happiness and overall ability to accomplish what I want, so I’m going to try to switch out of Walmart and almost entirely buy things from local bakeries and farmers. Wish me luck!
Good luck! You’ve got this! 💪🏻
Keep going! Whats helped me is looking at the price per kg og lbs or what you use, and then se that a lot of the unhealthy actually are very expensive too! And you’ll be more full from the better foods, two slices of homemade bread feels really different than those ultraprocessed versions. So maybe that helps a bit? Still expensive though, I live in Norway and it’s a lot, but I try my best to think of it like an investment in my future sort of.
I’m trying to cut down on ultra-processed foods and added sugar. At the moment, I’m not cutting them out completely, however am trying to eat around 80-90% healthier and 10-20% that can be ultra-processed/junk. Whenever I’ve tried to change my diet before, it hasn’t been sustainable so I’m still looking for that balance of eating healthier overall but still being able to enjoy some treats as well. One of my doctors suggesting trying to do most days with very limited ultra-processed foods and one day a week be less strict about it/be able to have a bit more. I’m also starting small because right now I am still having commercial salad dressings and condiments, however trying to have them every day and trying to stick to the serving size. I’ve tried just putting olive oil on salads, and even with some seasoning, it was too bland for me. I’m also picky about how much vinegar I can handle (I like pickles but hate my mom’s three-bean salad, for example).
An 80/20 approach to your diet I think is very sensible and sustainable! Balance is ultimately 🔑, and you want to ensure you’re still enjoying your food also! Keep it up!
Great video!. Probably the best book ive ever read. Im already starting to change my diet. What do you do in terms of protein powder? As a bodybuilder i feel id struggle without it
Whey Protein Isolate!
@@CoachCooneyall powders are ultra processed I think? At least here in Norway they are 😅
Awesome video! What did you replace the protein bars with to hit your macros?
So many different options to be honest! Whey Protein Isolate, 2-3 slices of Sourdough Bread (roughly 16-18g of protein) Eggs, Greek Yogurt and Nuts! 💪🏻
Lovely! Thanks for the inspiration, such a #beefcake
What was your experience cutting out dairy? For me, within a week I was able to breathe though my nose again as it wasn't constantly clogged with mucus, I could smell again, within 2 weeks my acne cleared up and I had more energy. Years later learning about the hormones and legal amounts of pus etc. allowed in what you thought was 100% milk, and listening to what Anthony William's (author of the bestselling Medical Medium book series) had to say about dairy, it's not surprising at all.
The next refinement you might like to look into is cutting out pesticide residues on whatever whole foods you're not eating. I'm sure the UK has stricter limits than the USA but here I would recommend a third-party such as Environmental Working Group to list toxin levels on consumer goods such as oats and produce. The second best way to avoid them would be to buy certified organic, with the best way being to grow your own.
Hello! So to clarify, I still eat dairy. In fact, I’ve increased my dairy consumption this past 6 months (nothing extreme but considering I used to never have it, notably more!), and I honestly feel great. Milk, Butter, Yoghurt and Cheese are my main sources and I have some at least every day. In terms of pesticides however, I’ll have a look into this more! I think the UK has fairly strict food standards but as a result, organic food (although accessible) is very expensive and often not affordable for weekly consumption!
It's scary to think that we are being sold so many lies and a lot of people don 't have a choice in what they eat.
I did a TikTok on this topic also and it got flagged within minutes and pulled down for ‘breaching community guidelines’. Crazy what’s going on!
After months of cross checking, reading numerous articles from certified Nutritionists from Europe, the UK, Scandinavia and Australia, I came to the conclusion that the only true whole grain bread comes from Germany. My heritage is German, and although I was born in Canada, I spent a few of my formative years with relatives in Germany. The only bread my Grandmother and Aunt ate was Pumpernickel bread....the darkest, densest, heaviest bread that only came in small square loaves, and only lasted a few days as they were made from only a handful of all natural ingredients. Main ingredient was whole Rye grain, only pressed to break the shells, leaving all nutrients still in the grain. I have now gone back to eating this, (found at German Delicatessens), and my health has improved three fold!
I’ve never heard of this bread, but now I’m very curious! Glad you feel notably better since making the change! 🙌🏻
💪🏻🙏🏻👍🏻
One question...what are you eating as sounds like you cut alot out? Are you still getting enough protein?
In terms of protein, I typically have a mix of Whey Protein Isolate, Chicken, Tuna and Beef! Other foods like wholewheat bread, oats and hummus are also great protein additions! What do you anticipate you’d struggle with in terms of a diet with less UPF? I’ll be able to help more with a bit more specificity! :)
I've never understood what people like about "plastic" bread. Yes, it's soft, but I don't find that at all attractive. If you take a slice and squeeze it in your hand, it ends up like a blob of putty. I've always loved real sourdough, but beware: the term "sourdough" does not have a legal definition and some supermarkets sell "sourdough" that is in fact made with added yeast like most other bread. Our local Waitrose sells superb real sourdough made at a local bakery, so it's probably not available in other areas. It's expensive at £4:40 per 650 gm loaf, but it's worth every penny. Tesco and Morrisons both sell something they call sourdough, but I believe it's a half-way house item - better than "plastic" bread but with added yeast, so not nearly as good as the real thing, though it's a lot cheaper.
Ahhhhh OK! This is useful to know! I’ll keep my eyes peeled next time I’m shopping! £4.50 is VERY expensive compared to the alternatives, which is the main problem for a lot of people! Cost!
@@CoachCooney I originally got the price slightly wrong, which I've now corrected. Also, I don't know where you live, but the Waitrose I'm referring to is the Bracknell branch and the bread is made by Gale's Bakery. The seeded sourdough is just out of this world, but their other varieties are also very good.
Gail’s is a top tier bakery to be fair! Noted on Waitrose, I’ll have a look at my local! Unfortunately there’s not that many bakeries near me (which is another part of the problem for many!), but I’ll see what I find! :)
Just bought *cough* illegal downloaded the book :D
However you ‘purchased’ the book (👀), let me know your thoughts when you’ve finished!
After how many days you noticed a difference?
Personally, after about 3 days I noticed a big difference in my digestion. Less stomach discomfort and less flatulence. Thereafter, I then started to notice a reduction in acne and an improvement in performance (particularly running!). In terms of fizzy drinks, since cutting them out, my teeth also feel sooooo much better!
@@CoachCooney thnx good to know!
Does anyone watching know a gluten free bread alternative that’s not ultra processed
Sourdough? Fresh bread from a bakery?
You know these contain gluten and could cause symptoms that are long term and life limiting right!?
@@aperture_priority last time I checked, bread is made from flour, salt, yeast and water? 😂
I wouldn’t be laughing at this
For contains gluten
Gluten causes an auto immune response in coeliacs and damage to people that are intolerant to gluten.
Perhaps if you don’t know don’t answer. In was only asking incase anyone on a gluten free diet happened to watch and read the comments.
That information to someone newly diagnosed could be really damaging, you have a decent amount of followers. 1in 100 people are coeliac so one of them could read it and think it’s ok
@@aperture_priorityonly individuals who have celiac disease cannot eat sourdough. All other individuals will not react. Do you have Celiac disease at all?
I did my own n=1 study and corrected the following health problems, cutting out all processed foods, fruit and vegetables
obesity, prediabetes, loose teeth, bleeding gums, sensitive teeth
cold sores, blocked sinuses, mouth breathing, left eye twitches (tetany)
heartburn, calf cramps, yellow stool, blood in stool
edema below the knees, painful feet when walking, sunburn is less
shoulder, back and neck pain after waking, lower back pain and stiffness
5+ Years on the carnivore lifestyle now :)
Eat Meat, Not Too Little, Mostly Fat
That’s a life-changing transformation! Amazing work! 👏🏻
Make your OWN bread with unbleacheed flour..
Taste 10 x better and is 50 x better for you than the store bought junk!
I agree, however, for those starting their transition over to more natural food, choosing an option with almost 80% less ingredients is definitely a step in the right direction!
well, I go to the vegetables, and fruits, then to the meat, then to the eggs, cream, and cheese, and then to the cashier. ok, not let me watch the video....
Great video. Be careful about supermarket sourdough too as they often add yeast. True sourdough should only contain flour, salt and water.
Very true! I’ve found the bigger the supermarket, the harder ‘clean’ sourdough bread it is to find!