- Ultra-processed foods have been linked to health problems, including type 2 diabetes and cancer.
- Nutritionist Rob Hobson tries to eat as little UPF as possible without making life difficult.
- Hobson shared his quick and easy bread and cereal recipes.
One busy nutritionist said making his own bread and breakfast cereal from scratch makes it easier to cut back on ultra-processed foods.
Rob Hobson, who is based in the United Kingdom, decided to eliminate UPFs from his diet as much as possible after learning about their links to diseases such as type two diabetes and cancer.
While there’s no agreed-upon definition of UPFs, they typically contain five or more ingredients, many of which you won’t find in a typical kitchen, Hobson told Business Insider.
They are usually highly marketed, have a long shelf life and are designed to be extremely tasty and therefore easy to overeat. Treats like candy, soda, and chips are obvious culprits, but even some nutritious foods, like whole-wheat bread or fruit yogurt, are considered ultra-processed.
For a year, Hobson tried to cook everything he ate from scratch, but it took too much time. Now he takes what he sees as a “realistic” approach to eating less UPF: cooking some staples from scratch, but relying on healthier UPFs like pasta sauce when he’s busy or tired.
Hobson’s advice for those who want to reduce UPFs: “If you want to do it, it’s best to make a lot of small changes and do the things that make life easier.”
This involves creating habits, such as buying a smaller bag of chips than usual, that are easy to stick to.
For Hobson, that includes baking his own bread and cereal.
Homemade granola
Instead of relying on store-bought breakfast cereals, which often contain additives and syrups, Hobson makes his own.
Ultra-processed grains were recently highlighted as harmful to children in Robert F. Kennedy Jr.’s plan. to make America healthy again. Kennedy is President-elect Donald Trump’s new choice for secretary of the Department of Health and Human Services.
To make his granola, Hobson mixes together oats, pecans, seeds, desiccated coconut, cinnamon, extra virgin olive oil, smooth almond butter and honey before placing the mixture on a baking sheet to bake. baked for 30 minutes at 302 degrees Fahrenheit. it’s all toasted and beautiful,” he said.
He usually combines it with Greek yogurt and some fruit.
Enough bread for a week
Whole-wheat bread is a dietary staple that contains fiber, a nutrient most of us lack, according to the Dietary Guidelines for Americans. However, many store-bought versions also contain additives or preservatives, making them ultra-processed.
Hobson often eats bread, so making a slice or two every week helps him eat less UPF overall. She slices it and freezes it to make it last longer, but if she runs out of homemade bread, she’ll happily buy a bag of bread from the store.
“I still buy wholemeal packaged bread and even though there are a few additives, you have to keep it pretty real,” he said.
This is Hobson’s recipe for wholemeal rye bread:
Makes one loaf (12 slices)
Ingredients:
- 400 g wholemeal bread flour, plus extra for dusting
- 100 g of rye flour
- 7 g of quick-acting dry yeast
- 1 tablespoon of finely ground sea salt
- 1 spoon of honey
- 250 ml of lukewarm water
- Extra virgin olive oil, for coating
- 5 mixed spoons of pumpkin and sunflower seeds
- 1 beaten egg yolk
Method:
- Combine the flour, yeast and salt in a large bowl. In a bowl, mix the honey with the lukewarm water. Gradually mix the liquid into the flour mixture to form a slightly sticky dough. Add more water, one tablespoon at a time, if needed.
- Transfer the dough to a lightly floured surface and knead for 10 minutes by hand (or use a mixer with a dough hook for five to seven minutes) until smooth and elastic. Lightly line a bowl with a paper towel, place the dough in and turn to oil. Cover with saran wrap and leave in a warm place for an hour, or until the dough has doubled in size. A 900 g loaf pan.
- After it has risen, cook the dough for another three to five minutes, including three tablespoons of seeds as you cook.
- Form the dough to fit the pan and place it inside. Cover with saran wrap and let rise for 30 to 45 minutes, or until the dough has doubled in size again. Preheat oven to 392°F/356°F fan.
- Test if the dough is ready by pressing a finger into it. If the dough turns immediately, it needs more time; if indentation remains, it is ready to bake. Brush the top with the beaten egg yolk and sprinkle over the remaining seeds. Bake for 40 to 45 minutes, until golden brown and sounds hollow when tapped.
- Remove the loaf from the pan and cool on a wire rack before slicing.
