Non-ultra-processed foods (non-UPFs) are foods that are minimally processed, preserving their natural structure and nutrient content. These include fresh fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, fresh meat, fish, and dairy products. Unlike ultra-processed foods, non-UPFs are free from artificial additives, emulsifiers, and high levels of refined sugars, unhealthy fats, or salt. They form the foundation of a nutritious diet, providing essential vitamins, minerals, fibre, and antioxidants. Tim Spector, a leading epidemiologist and author, has been a prominent advocate for reducing the consumption of ultra-processed foods. His research focuses on the interplay between diet, gut health, and overall well-being. Spector highlights how ultra-processed foods negatively impact the gut microbiome, contributing to weight gain, inflammation, and chronic diseases. In his book Spoon-Fed and through initiatives like the ZOE nutrition programme, Spector emphasises the importance of whole, diverse, and minimally processed foods to support a thriving microbiome. Spector encourages people to move away from calorie counting and focus on food quality and its effects on individual metabolism. His work has influenced dietary advice, advocating a return to cooking with fresh ingredients and avoiding reliance on heavily processed convenience foods for optimal health.
