In a world where convenience often trumps quality, ultra-processed foods (UPFs) have become a staple in many diets. These foods, which are typically high in sugar, fat, and salt, have been linked to a range of health issues, from obesity to heart disease. But what happens when a family decides to cut them out completely? We've got an exclusive insider story that reveals the astonishing effects on energy levels, hunger, and mental health after ditching UPFs for a month.

The journey to a UPF-free diet is not for the faint-hearted. It requires a significant shift in eating habits and a new approach to grocery shopping and meal preparation. For our featured family, the challenge was to replace their usual diet of convenient, packaged foods with whole foods that generally contain only one or two ingredients.

Negative experiences are reported by two individuals after quitting ultra-processed foods for 30 days. Credit: @GavinWren / YouTube

Gavin Wren, a 46-year-old food policy expert from London, and Jon Kuhn, a 38-year-old father-of-two from Indiana, embarked on this dietary experiment with the hope of reaping health benefits. They both shared their experiences with us, and their stories are a testament to the profound impact diet can have on our well-being.

Wren, who had to give up favourites like Oreos and oat milk, found the experiment to be a source of anxiety. The stress of meticulously checking ingredient lists and the increased cost of whole foods made social events and grocery shopping a daunting task. His takeaway? Moderation is key. While he recognised the importance of reducing UPFs, he also acknowledged that an extreme diet devoid of all UPFs is not practical in today's society.

Kuhn, on the other hand, experienced intense irritability and agitation reminiscent of nicotine withdrawal during the initial phase of his UPF-free diet. This reaction was likely due to sugar withdrawal, as high-sugar diets can lead to overeating and addiction-like symptoms. Despite the rocky start, Kuhn noticed a significant improvement in his irritable bowel syndrome (IBS), a condition that may be exacerbated by the disruption of gut microbes caused by UPFs.

Throughout the 30-day period, both men faced challenges in maintaining a strict UPF-free diet, especially in social settings. Wren's slip-ups included indulging in chilli sauce, pub crawl snacks, and ice cream, while Kuhn reintroduced vegan alternative UPFs like vegan meats into his diet post-experiment.

Despite the difficulties, there were undeniable health benefits. Both men reported more stable energy levels and mood throughout the day. Kuhn's IBS relief was a particularly noteworthy improvement. However, they also recognised the convenience and enjoyment that some UPFs brought to their lives, especially in social contexts.

The experiment highlighted the importance of balance. While whole foods are undeniably healthier, UPFs can make life easier and more enjoyable. The key is to find a happy medium where whole foods form the foundation of the diet, with UPFs enjoyed in moderation.

Our readers, especially those in their golden years, might find this story particularly relevant. As we age, our bodies become more sensitive to dietary choices, and the impact of UPFs can be more pronounced. This family's experience serves as a powerful reminder of the benefits of eating whole foods and the potential drawbacks of a diet high in UPFs.

Credit: YouTube​

Key Takeaways

• Two individuals reported negative experiences after quitting ultra-processed foods (UPFs) for 30 days, highlighting challenges with anxiety, hunger, and social constraints.
• Despite initial difficulties, one participant experienced health benefits, such as an improvement in symptoms of irritable bowel syndrome (IBS).
• The experiment underscored the difficulty of avoiding UPFs in social settings and maintaining a balanced lifestyle while adhering to a restrictive diet.
• The participants' advice was to consume UPFs in moderation rather than eliminating them entirely, as they recognised the practical limitations and potential stress caused by striving for a zero UPF diet.

We invite you to share your own experiences with UPFs and whole foods. Have you noticed changes in your energy, hunger, or mental health after altering your diet? Join the conversation below and let us know how your dietary choices have affected your well-being.

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[Littleboy8]

This is possible but would what you ate actually give you good health long term. Fruit and snacks can be problematic. We should not be eating all day. We need one to two meals, very nutrient dense. We should not either snack or feel we need to snack. Any straight sugar or carbs can cause a demand for more and so snacking come into the picture. Age and long term type of eating will affect how we age. Diabetes that turns up in your 60s starts in your 30s

It definately did I was an alcoholic for two years due to marriage break up amongst other things,and I was eating all the wrong stuff or not at all. Broke my hip my fault drunk fell out of bed.Totally changed my life now I haven’t had a drink in 3 years this year and I’ve gone back to eating like I was before. Oh the snacks we had were healthy like small bags of dried fruit and nuts not chips etc which I don’t eat anyway. No doubt if you read this you’ll give a negative comment won’t you as from your past posts you think your always right.

 

[Lizzie1149]

It definately did I was an alcoholic for two years due to marriage break up amongst other things,and I was eating all the wrong stuff or not at all. Broke my hip my fault drunk fell out of bed.Totally changed my life now I haven’t had a drink in 3 years this year and I’ve gone back to eating like I was before. Oh the snacks we had were healthy like small bags of dried fruit and nuts not chips etc which I don’t eat anyway. No doubt if you read this you’ll give a negative comment won’t you as from your past posts you think your always right.

I doubt I am always right. I just don't like seeing people sick from eating badly. What some call healthy isn't my idea of healthy. I've fallen off the low carb wagon more times than I care to think about due to lack of weigh loss. My blood work is pretty good so not going to worry about it. There are a few little niggles I see with low carb/keto/carnivore that seem to be being ignored. I don't do dried fruit as it's just concentrated sugar. Nuts I gave up unless it's macadamia for grinding into "flour" for a pizza base. I guess the best thing is if you cut down on the sugar and processed carbs and keep away from seed oils you have a better chance of staying reasonably healthy. Worst is the young ones think you are crazy but they will most likely learn the hard way unfortunately

 

[Littleboy8]

I doubt I am always right. I just don't like seeing people sick from eating badly. What some call healthy isn't my idea of healthy. I've fallen off the low carb wagon more times than I care to think about due to lack of weigh loss. My blood work is pretty good so not going to worry about it. There are a few little niggles I see with low carb/keto/carnivore that seem to be being ignored. I don't do dried fruit as it's just concentrated sugar. Nuts I gave up unless it's macadamia for grinding into "flour" for a pizza base. I guess the best thing is if you cut down on the sugar and processed carbs and keep away from seed oils you have a better chance of staying reasonably healthy. Worst is the young ones think you are crazy but they will most likely learn the hard way unfortunately

The dried fruit I eat doesn’t have any concentrated sugar in it at all it’s expensive but soooooooo good for you and I only eat almonds or walnuts anyway.

 

[Lizzie1149]

The dried fruit I eat doesn’t have any concentrated sugar in it at all it’s expensive but soooooooo good for you and I only eat almonds or walnuts anyway.

obviously you know nothing about fruit. Fruit is sugar, most is 40% fructose the type of sugar processed by the liver. All fruit is sugar no matter what type it is. We have to process food in certain ways. Some is processed by the body into glucose directly from the mouth. Some has to be processed by the liver for us to be able to use it. Sugar and carbs become glucose in the blood. If someone has told you that dried fruit isn't concentrated sugar then they have no idea how the body works to process food. I didn't realise until I met a doctor who had studied it all that sugar isn't just the crystal stuff you put in your tea or coffee. It is all fruit and veg, turned into glucose so the body can use it. Too much for too long and diabetes rears its ugly head.

 

[Littleboy8]

obviously you know nothing about fruit. Fruit is sugar, most is 40% fructose the type of sugar processed by the liver. All fruit is sugar no matter what type it is. We have to process food in certain ways. Some is processed by the body into glucose directly from the mouth. Some has to be processed by the liver for us to be able to use it. Sugar and carbs become glucose in the blood. If someone has told you that dried fruit isn't concentrated sugar then they have no idea how the body works to process food. I didn't realise until I met a doctor who had studied it all that sugar isn't just the crystal stuff you put in your tea or coffee. It is all fruit and veg, turned into glucose so the body can use it. Too much for too long and diabetes rears its ugly head.

Wowee harsh words thanks

 

[Lizzie1149]

Wowee harsh

Not harsh just the truth. I learned the hard way, hoping to help others learn and help themselves. Most have no idea until they get a doctor or dietician who knows the truth.

 

[Littleboy8]

Not harsh just the truth. I learned the hard way, hoping to help others learn and help themselves. Most have no idea until they get a doctor or dietician who knows the truth.

So do you eat fresh fruit I have an apple and a banana every day

 

[Lizzie1149]

So do you eat fresh fruit I have an apple and a banana every day

Lately I have been. I have cherries in season. I also usually eat raspberries and strawberries and a bit of mango. I like to have some in season. I prefer not to be full carnivore these days. Find my system runs better with a bit of fruit and veg but don't eat a lot and not every day. I might end up back on carnivore next year. I don't mind it but it can give people gut issues if they aren't really healthy. Nothing wrong with it, just sometimes it can be a bit harsh. I don't eat apples or bananas

 

[Littleboy8]

Lately I have been. I have cherries in season. I also usually eat raspberries and strawberries and a bit of mango. I like to have some in season. I prefer not to be full carnivore these days. Find my system runs better with a bit of fruit and veg but don't eat a lot and not every day. I might end up back on carnivore next year. I don't mind it but it can give people gut issues if they aren't really healthy. Nothing wrong with it, just sometimes it can be a bit harsh. I don't eat apples or bananas

Fair enough

 

[Lizzie1149]

Fair enough

I try to be a messenger. Research and see what you find. I don't have medical qualifications and to be honest I think these days they are more dangerous than the guy who does his own research and finds what works. I've found a great group of doctors and dieticians, most who have had health issues and fixed themselves and now pass it on to those who want to learn and change. Take care

 

[Littleboy8]

I try to be a messenger. Research and see what you find. I don't have medical qualifications and to be honest I think these days they are more dangerous than the guy who does his own research and finds what works. I've found a great group of doctors and dieticians, most who have had health issues and fixed themselves and now pass it on to those who want to learn and change. Take care

Thanks you too and have a great new year

 

[Penny4]

obviously you know nothing about fruit. Fruit is sugar, most is 40% fructose the type of sugar processed by the liver. All fruit is sugar no matter what type it is. We have to process food in certain ways. Some is processed by the body into glucose directly from the mouth. Some has to be processed by the liver for us to be able to use it. Sugar and carbs become glucose in the blood. If someone has told you that dried fruit isn't concentrated sugar then they have no idea how the body works to process food. I didn't realise until I met a doctor who had studied it all that sugar isn't just the crystal stuff you put in your tea or coffee. It is all fruit and veg, turned into glucose so the body can use it. Too much for too long and diabetes rears its ugly head.

Why is it that diabetes is always mentioned, whereas people never comment about heart disease or strokes happening due to not eating healthy, genetics or old age?

 

[Baz1960]

The problem is where do I find clean people to eat.

I hear you. (Very funny). But I for one, are not washed up .

 

[Veggiepatch]

I just read an article in which some unqualified "medical expert" claimed that tomatoes, pasta and popcorn cause cancer. He should have added oxygen and rainwater to his list due to those nasty nanoparticles!

The fraud goes under the name of "Doctor Myles Spar".

Now put into the file "Medical Charlatans" along with Dr Phil, Dr Oz and Steven Gundry.