Thought that all cheese was bad? Well, think again
DESPITE the cheese we buy in the supermarket being prepared on an industrial scale and packaged in plastic, most of it doesn’t count as UPF.
It’s mainly just milk that has undergone some processing based on traditional methods and reproduced at scale, to turn it into cheese — and is largely free of any additional industrial ingredients.
There are notable exceptions, but — if you’re prepared to shop around — you’ll be able to find almost identical UPF-free alternatives.
UPF CHEESE
Philadelphia Cream Cheese, 280, €4 at Tesco UPF ingredients: Guar gum, citric acid
Dairylea Triangles, 125g,
€2.55 at Tesco
UPF ingredients:
Whey powder, inulin, triphosphate, polyphosphates, calcium phosphate, citric acid
IF IT no longer looks like cheese, it’s probably UPF. These products are packed with artificial additives and preservatives to keep them fresh and maintain their creamy taste and texture.
The main ones to be aware of are a class of industrially created additives known as phosphates. Consuming too many can cause them to build up in the blood, putting pressure on the kidneys, which have to excrete them.
‘Those with kidney problems are advised to avoid them,’ says Prof Gunter Kuhnle, a nutrition expert at the University of Reading. ‘They can also block the absorption of calcium, which can weaken the bones.’ Citric acid, a flavourboosting preservative, historically came from citrus fruit, but now it’s created industrially by fermenting sugar with mould.
Inulin is a highly refined plant fibre and whey powder is a refined by-product of milk — both have had extra processing, the longterm effects of which are unclear.
Starches are often used as thickeners, but modified starches – such as modified potato starch in the cheesy slices – are always UPF as they have been altered to work efficiently enough.
They tend to have a higher glycaemic index — their sugars are absorbed more quickly by the blood, leading to spikes in sugar levels. Cheese which has been modified to be low-fat also usually contains something to bulk out the texture, such as guar gum in the Philadelphia, as well as methylcellulose. ‘There is some evidence these can have an inflammatory effect on the gut,’ says Prof Pete Wilde, food scientist at the Quadram Institute in Norwich. ‘Cheese slices also usually contain artificial trans-fats — which involve chemically altering vegetable oils — which can increase your risk of heart disease, diabetes and obesity.’
NON-UPF CHEESE M&S Ten Mild Cheddar Slices, 250g,
Marks and Spencer
UPF ingredients: None
Cheddar is made via a centuriesold method — starter culture containing ‘good’ bacteria is added to milk, making curdle. Though done on an industrial scale, it — and most other cheeses, including Stilton — only count as processed foods.
Balls of mozzarella and packets of feta and halloumi are also similarly made via traditional methods, but are not highly processed. You can swap UPF cheese slices for pre-sliced cheddar, too.
YOGURT
Yogurts are often seen as healthy and promoted to boost the ‘good’ bacteria in the gut. But while they remain a fine source of calcium for strong bones and teeth, experts say they count as UPF unless plain and unsweetened.
UPF YOGURT
Muller Corner Vanilla With Chocolate Balls, 124g, €1.19 at Tesco
UPF ingredients: Modified starch, glucose syrup, carotenes, flavourings, acacia gum, sweet whey powder, soya lecithin
Many products contain stabilisers, thickeners, flavourings and sweeteners. As experts have pointed out, the more UPFs a product contains, the worse the overall ‘cocktail’ of ingredients yet to be formally tested could be.
‘If they’re reduced fat they’ll have even more added stabilisers and thickeners to give it the same “mouthfeel” as a full-fat version,’ says Prof Wilde.
NON-UPF YOGURT Brooklea Authentic Greek Yogurt, 500g, Aldi
UPF ingredients: None
Natural Greek yogurt, which doesn’t contain any sweeteners, is classed as a whole food and contains nothing but milk. ‘Just add fruit and honey for a less processed option to UPF,’