I stopped eating UPF after reading van Tulleken’s book. An unexpected side effect made me *never* want to go back: for the first time in decades, I can now handle pollen allergies and mosquito bites without medication.
Well done and lots of great ideas. I do recommend canning tomato sauce vs freezing. Canning is a great way to have outstanding pantry foods and no freezer space needed. Especially for vegetables that contain lots of water--canning produces a much better result than freezing which often causes the sauce to separate.
I’ve been considering realistic ways to decrease UPF consumption in our home, and this list is the kind of thing I’ve been looking for!
One note on #24: I looked into this a few weeks ago, since I make homemade yogurt already and wondered how I could use the whey. I initially saw that it was high in protein, but on further investigation found that acid whey from yogurt has much less protein than sweet whey (a byproduct of hard cheeses), which is what is used for whey protein products. Acid whey has a small amount of protein and is still useful for a tangy flavor boost or even a substitute for buttermilk, but unfortunately won’t reach “protein shake” levels. I was disappointed when I found that out!
And if anyone figures out a way to re-create a non-UPF version of Annie’s White Cheddar Mac n Cheese Shells lmk… is there a way to dehydrate our own cheese sauce lol
I’ve mostly switched to whole spices for fewer added toxins. Plus they keep their aroma longer. I smash them up a bit in a mortar with a pestle to use.
Not liking the taste of the oil I was using making stovetop popcorn, I left it out. The popcorn popped just fine. I melted butter with salt using the leftover burner heat and poured *that* over it instead.
I didn't eat or cook with a lot of UPF to begin with, but after reading Ultra-Processed People, I started checking labels and further weeded out anything that was a UPF. Now, on the off chance I consume something UPF, it tastes weird to me. Too chemically, too salty, too tinny....just "too". I also kicked what I am convinced was a 35+year addiction to Chinese take out. I used to crave Chinese food at least once a week, and it was my weakness. I cut it out of my diet for various reasons, and after a few months...I no longer craved it. I haven't had it in almost a year, and I don't want to. It's so weird, but also good, but also a little frightening to think about what is in it that literally made me feel addicted to it, lol.
Love these ideas-- I'm vegan and do most of these things (sans the dairy/egg items) and the little tricks like freezing bread and running water over it before baking really are clutch!
You can also freeze homemade granola and eat it nearly straight out of the freezer! I make a massive batch of granola and just keep a supply in the freezer at all times.
What a great list! I have soy and corn sensitivities that developed a few years ago. While on the path to pinpointing the foods that gave me problems, I started making many of these changes and swaps. Even though it was necessary for my health, I view them as a great thing. Food tastes better and I have more energy, and supporting local businesses is important to me.
thanks for not making this click-baity/fear mongering 🤍 this is refreshing
💛💛💛
I stopped eating UPF after reading van Tulleken’s book. An unexpected side effect made me *never* want to go back: for the first time in decades, I can now handle pollen allergies and mosquito bites without medication.
Well done and lots of great ideas. I do recommend canning tomato sauce vs freezing. Canning is a great way to have outstanding pantry foods and no freezer space needed. Especially for vegetables that contain lots of water--canning produces a much better result than freezing which often causes the sauce to separate.
I’ve been considering realistic ways to decrease UPF consumption in our home, and this list is the kind of thing I’ve been looking for!
One note on #24: I looked into this a few weeks ago, since I make homemade yogurt already and wondered how I could use the whey. I initially saw that it was high in protein, but on further investigation found that acid whey from yogurt has much less protein than sweet whey (a byproduct of hard cheeses), which is what is used for whey protein products. Acid whey has a small amount of protein and is still useful for a tangy flavor boost or even a substitute for buttermilk, but unfortunately won’t reach “protein shake” levels. I was disappointed when I found that out!
And if anyone figures out a way to re-create a non-UPF version of Annie’s White Cheddar Mac n Cheese Shells lmk… is there a way to dehydrate our own cheese sauce lol
👀 for #9, I just started my sourdough starter this past weekend!
This is amazing, thank you
Good stuff plus I wonder if we’re cousins! I’m a natural wine and cider maker writing about adjacent stuff
👋
Excellent, excellent essay. We’re kindred spirits. https://jamescurley.substack.com/
I’ve mostly switched to whole spices for fewer added toxins. Plus they keep their aroma longer. I smash them up a bit in a mortar with a pestle to use.
Not liking the taste of the oil I was using making stovetop popcorn, I left it out. The popcorn popped just fine. I melted butter with salt using the leftover burner heat and poured *that* over it instead.
Yum! If you want to level this up, try using ghee/homemade clarified butter - it’s outrageously good!
This is such a useful, generous resource. Thank you! I am so pleased I’ve found your Substack! ♥️♥️♥️
Some of it feels so hard, whereas some of it like stovetop popcorn is actually quite easy. Thanks for sharing tips on how to get started.
I didn't eat or cook with a lot of UPF to begin with, but after reading Ultra-Processed People, I started checking labels and further weeded out anything that was a UPF. Now, on the off chance I consume something UPF, it tastes weird to me. Too chemically, too salty, too tinny....just "too". I also kicked what I am convinced was a 35+year addiction to Chinese take out. I used to crave Chinese food at least once a week, and it was my weakness. I cut it out of my diet for various reasons, and after a few months...I no longer craved it. I haven't had it in almost a year, and I don't want to. It's so weird, but also good, but also a little frightening to think about what is in it that literally made me feel addicted to it, lol.
Love these ideas-- I'm vegan and do most of these things (sans the dairy/egg items) and the little tricks like freezing bread and running water over it before baking really are clutch!
You can also freeze homemade granola and eat it nearly straight out of the freezer! I make a massive batch of granola and just keep a supply in the freezer at all times.
OMG brilliant!
What a great list! I have soy and corn sensitivities that developed a few years ago. While on the path to pinpointing the foods that gave me problems, I started making many of these changes and swaps. Even though it was necessary for my health, I view them as a great thing. Food tastes better and I have more energy, and supporting local businesses is important to me.