Is Your Supermarket Shop Increasing Your Bowel Cancer Risk?
A growing body of research is linking ultra-processed foods (UPF) - items laden with additives and manufactured ingredients – to an increased risk of bowel cancer,prompting health experts to urge consumers to rethink their supermarket habits. A recent study has intensified concerns, suggesting a direct correlation between high UPF consumption and the development of this increasingly common cancer.
While not all processed foods are created equal, experts warn that regularly filling your basket with items like ready meals, sugary cereals, mass-produced bread, and certain snacks could be detrimental to your health. Dietician Helen Ludlam-Raine notes that many believe they have to buy fresh produce, but “it’s often much cheaper to buy it frozen.”
What are UPFs and why are they a concern?
UPFs are typically high in sugar, salt, and unhealthy fats, while being low in fibre and essential nutrients. They undergo multiple industrial processes, often containing ingredients not commonly used in home cooking, such as emulsifiers, stabilisers, and artificial flavours. These ingredients, while generally considered safe in small doses, are increasingly being scrutinised for their potential long-term health effects.
Spotting UPFs in Your Trolley
The article highlights several common supermarket items that fall into the UPF category. while wholemeal or seeded bread is a better choice than white, it still contains additives. Products like Lidl spring rolls and poppadoms, though potentially a slightly healthier alternative to takeaways, offer limited nutritional value and contain additives – the spring rolls include the stabiliser hydroxypropyl methyl cellulose, and the poppadoms are heavily processed.
The cost of Health
Interestingly, experts point out that UPFs frequently enough come with a higher price tag. Ludlam-Raine adds, “A lot of these products are really expensive and…you can buy non-UPF crisps or chocolate for the same price.”
Professor Tim Spector’s Approach
Professor Tim spector, co-founder of personalised nutrition company ZOE, prioritises a simple, varied diet focused on whole foods. He typically sources fresh produce from veg box deliveries or farmers’ markets, and purchases meat and fish from butchers and fishmongers prioritizing quality and freshness. His kitchen is stocked with beans, lentils, chickpeas, whole grains, and fermented foods, emphasizing their affordability, ease of use, and rich fibre, nutrient, and plant protein content.
Spector actively avoids ultra-processed foods like jarred sauces and packaged snacks, with the exception of an occasional UPF cheese cracker. He favours sourdough or rye bread, often baking his own, and utilises leftover vegetables in soups and stews. He also enjoys cheese, particularly tangy blue cheese rich in live microbes, alongside wholegrain crackers, dark chocolate (80% or above), and roasted nuts for minimally processed snacks.
