'I'm a doctor - these are the 6 easiest ultra-processed food swaps you can do'

A doctor who specialises in ultra-processed foods (UPF) has suggested six easy swaps you can make in your diet to stay healthy.

Dr Chris Van Tulleken, author of Ultra Processed People, spoke to experts in new BBC documentary Irresistible – Why We Can’t Stop Eating to highlight how bad UPFs are for our health.

Ultra-processed foods (UPFs) are industrially made that contain many ingredients and additives, and are typically not prepared at home.

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A 2024 study, published by The BMJ, show that diets high in ultra-processed food is associated with an increased risk of 32 damaging health outcomes including cancer, major heart and lung conditions, mental health disorders, and early death.

However, Dr Van Tulleken, a medical doctor and academic, has shared healthier swaps for six popular foods that we might not even realise are ultra-processed.

Stir-fry

The doctor suggests ditching packet stir-fry sauces for homemade ones, which less than a minute to make from scratch.

He shared the "best formula" for a the "ultimate" sauce, which is one-third water, two-thirds soy sauce, some sugar, sesame oil and a splash of any type of vinegar.

“If you had an extra minute you could elaborate on it and add some spices like star anise,” he told the BBC.

Drinks

The expert said if you want to boost your energy with caffeine, coffee or tea are the things to reach for over energy drinks.

“I’m reluctant to give advice to people because I’m not aware of everyone’s circumstances, but the one bit of advice I will give anyone is that human beings should only drink water, or if your culture allows it, milk," he said.

He adds that you can still add a little sugar if you want to, as it will still be "less sugar and salt than the food industry." For example, a can of Coca-Cola has nine teaspoons of sugar.

Ice cream

Ice cream is a delicious treat, but Dr Van Tulleken has suggested a swap that is just as delicious.

He recommends buying chopped frozen fruit such as mango and stirring with natural yogurt before adding a little sugar if needed. "It's brilliant!" he added.

You can do the same with natural yogurt instead of store-bought sweetened yogurt by adding some sugar yourself.

Crisps

Instead of crisps, why not opt for some nuts? Dr Van Tulleken likes to snack on raw nuts which will still "satisfy you."

If you are craving some salt, he recommends to “get a little dish of salt and dip your raw nuts in it.”

Frozen chips

Instead of frozen chips which have additives, the doctor recommends making your own wedges or fries by chopping potato and cooking in olive oil and salt.

“People talk about how there are frozen chips that are just potato and a bit of oil, but I haven’t found them, the ones I find are covered in maltodextrin and flavourings,” says Van Tulleken.

Pasta sauce

Most of us usually buy pasta sauce from the stores to save time, it's quick and easy as it's ready made and can be ready in minutes.

But Dr Tulleken says instead of buying pasta sauce, you should buy passata with herbs.

“It’s better than a pasta sauce and you could have it just as it is," he said. "However, as a result of speaking to all these scientists in the food industry, they’ve taught me to also add a bit of salt, oil and vinegar and it’s brilliant and takes just a few extra seconds."

He also advised that if you’ve got an extra couple of minutes, you could also fry up some garlic and onions to give it that extra flavour. But even a can of tomatoes with a bit of salt works.