Fitness writer tries to hit protein target without ultra-processed foods like powder, bars. What she learnt

Rachel Hosie's experience highlighted the complexities of completely removing UPFs from a high-protein diet.

In a recent experiment, a fitness and nutrition reporter named Rachel Hosie explored the challenge of avoiding ultra-processed foods (UPFs) while maintaining a high-protein intake. Though generally relaxed about food choices, the writer typically aimed for a diet rich in whole foods with a protein target of 110-130 grams per day to support muscle recovery, according to a report in Business Insider.

UPFs, which include ingredients like emulsifiers or protein powders, have been under increasing scrutiny for their potential health risks, spurring a personal challenge to reach daily protein goals without them.

Navigating ingredient lists and protein sources:

The experiment began with unanticipated hurdles, Business Insider reported. Preparing overnight oats without protein powder, Hosie found alternatives in Greek yoghurt and chia seeds but accidentally used almond milk, a UPF. Lunch proved equally challenging: while certain breads passed the UPF-free test, others did not. A ready-made soup fortunately fit the bill, but the writer noted the variety of processed ingredients in typical store-bought options, raising awareness of “sourfaux,” or breads marketed as sourdough that contain processed additives.

The attempt to eliminate UPFs led to a prolonged grocery shopping process as each ingredient was examined for UPF status, and dinner plans required creativity to ensure adequate protein. For instance, switching to pea pasta added 15 extra grams of protein per 100 grams. Although the experiment did hit the protein target each day, the meals lacked variety, leading to a sense of monotony.

The psychological impact of restricting foods:

The experiment triggered feelings reminiscent of diet culture. With certain foods off-limits, the writer experienced a familiar “off-limits” mentality, which, in turn, intensified cravings for banned foods like high-protein snacks. This aspect raised concerns about the potential pitfalls of dietary restrictions and the unintended return to a mindset focused on “good” and “bad” foods, which she had previously worked to overcome.

Grocery choices and adjusting habits:

To meet protein goals while steering clear of UPFs, the writer relied heavily on meals prepared from scratch, which took additional time and planning. While certain protein sources like Greek yoghurt and peanut butter made frequent appearances, the limited variety led to a repetitive diet. Standard breakfast options, like cinnamon raisin bagels and cereal, were off the table. While some variety could have been achieved through more creative meal planning, the limitations imposed by the UPF-free challenge created a barrier to experimentation with new recipes.

A week’s insights: Balance and small adjustments:

The writer’s experience highlighted the complexities of completely removing UPFs from a high-protein diet. In reflection, the experiment fostered a more intentional approach to food choices without complete elimination. For example, while some protein sources like yoghurt or peanut butter were welcome alternatives, an occasional protein powder or bar now feels acceptable. With a heightened awareness of ingredients, Hosie plans to continue making small, sustainable adjustments rather than overhauling her approach.

Dietitians generally support a “food-first” approach, promoting whole foods while recognising that moderate UPF consumption isn’t inherently harmful. Rachel Hosie's experience underscored the value of flexibility in dietary choices, noting that, while reducing UPFs can be beneficial, an all-or-nothing approach may not be necessary or practical.