- 3 hours ago
What Not To Eat - Season 1 Episode 4
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00:00Fatty burgers, greasy pizzas, salty chips.
00:06We all know this is bad for us.
00:09And we all know that this is good for us.
00:12Fresh fruit and veg, whole foods,
00:15packed with vitamins, fibre and all the good stuff.
00:19Delicious.
00:20But what about all of this?
00:22The supermarket where we buy pretty much all of our food.
00:26Here is where we find ourselves in murky waters,
00:29bombarded by endless choice, irresistible deals and confusing health claims.
00:34This is ultra-processed food.
00:37If you're trying to be healthy, this is the new battleground.
00:41In the UK, we're starting to realise that ultra-processed foods
00:46could be having a major impact on our health.
00:48Definitely tired, like, all the time.
00:50I have acid reflux.
00:52My blood pressure.
00:53Constipation.
00:54I'm Professor Tim Spector,
00:56a leading world expert in gut health and nutrition,
01:00and along with GP and dietary advisor,
01:02Dr Candy Ejafor,
01:04we're going to show you how to transform your health
01:07as we meet four families
01:08whose ultra-processed diets may be making them ill.
01:12My main problem is my weight.
01:14Because of diabetes, I had to remove one of my toes.
01:18By showing them...
01:19Oh, my God!
01:20..how much ultra-processed food...
01:22It's bad.
01:23..they're really eating...
01:24That's crazy.
01:25And it's making me feel really sick, actually.
01:28..will reveal what these foods are doing to you.
01:31You are at increased risk of cardiovascular disease.
01:34That's really quite scary, actually.
01:36Your heart health was 78 years old.
01:39It's kind of make or break.
01:41We'll show you how to spot an ultra-processed food...
01:46It's really like a sort of glue.
01:49..we'll find out how they're made...
01:51Oh, that looks really horrible.
01:53..and give you simple swaps to make healthier choices.
01:56That is delicious.
01:58..without costing you any more money.
02:00We are still within our budget.
02:02..but can our families ditch ultra-processed food...
02:05Ah!
02:06You're brown sauce!
02:08..and transform their lives...
02:10It's a fantastic result.
02:12For good.
02:12What have assignments I'll look for?
02:22We don't yet have a universal definition...
02:24of ultra-processed food.
02:26But for me, it means food...
02:28that has been industrially processed...
02:30that has a negative impact on health.
02:33And when it comes to eating...
02:35most ultra-processed foods are hyper-palatable...
02:38meaning you can't stop eating them.
02:39Calorie-dense.
02:42Large amounts of additives and chemicals...
02:44you really don't want in your body.
02:46They're soft and easy to eat.
02:49And crucially, they're lacking in any real nutrients and fibre.
02:53UPFs make up over half of our diet in the UK.
02:57Eating these foods in large quantities...
02:59is associated with rising levels of obesity...
03:02increased heart disease, dementia, and even some cancers.
03:08So how do we learn to avoid this stuff?
03:10Less than 40% of us feel confident...
03:12identifying ultra-processed foods.
03:15So the first step is learning to spot them.
03:18Let's take seafood as an example.
03:21A nice, fresh fillet is unprocessed...
03:23still in its natural form...
03:26with no additives or alterations...
03:27beyond cleaning and packaging.
03:30Next, we have tinned fish.
03:32This is classed as processed.
03:34The flesh has been cooked and placed in oil or brine...
03:37but it still contains minimal added ingredients.
03:41And then we have seafood sticks.
03:43These are ultra-processed.
03:45The fish is minced...
03:46preservatives and flavourings are added...
03:48and it's now significantly altered from its original form.
03:53I want you to start looking at the back of packets...
03:55when you're in the supermarket...
03:57so you can make informed choices about what you're eating.
04:06And this week, we're going to help a couple in Reading...
04:10whose diet is full of UPFs.
04:1238-year-old contracts coordinator Camille...
04:16and 42-year-old security guard Frankie.
04:20The fluffy one in the middle is 3-year-old Teddy.
04:23I'm a very social person.
04:25I love to meet people.
04:27I love to go out.
04:28I like to plan things.
04:29She's a social bug.
04:31I'm just the guy who tags along...
04:33and just goes with the flow.
04:36They're on a tight budget...
04:37and buy lots of their meals in the supermarket-reduced section.
04:41And it's nearly always ultra-processed convenience food.
04:45We don't actually go for a weekly shopping.
04:49It's just basically buy a bunch of random stuff...
04:51anything that's there and reduced...
04:54and then just bring it home.
04:57Deliciousness.
04:58Oh, wow.
04:59Yum, yum.
05:00That'll be my breakfast for tomorrow.
05:02Those random choices have consequences.
05:06A breakfast of cream cakes means...
05:08Frankie's already consuming huge quantities of fat and sugar...
05:11before the day has even begun.
05:14I will eat everything.
05:15I mean, I even have a nickname, GD.
05:17Garbage disposal.
05:19A small portion?
05:20We don't do a small portion.
05:24But there is one thing they don't eat much of...
05:26anything green.
05:28I don't like vegetables in general.
05:32He will pick it out of the dish...
05:34and then put it on the side.
05:36But, oh no, to be fair...
05:37there's one vegetable that he can eat.
05:40Mushrooms.
05:41Love mushrooms.
05:41Yeah.
05:42So, well done for the mushroom.
05:44Yay, the mushroom.
05:47That mushroom aside...
05:49their diet is full of ultra-processed food.
05:53There's always a snack for us.
05:55There's always in-between meals.
05:58Like a cheesy tortilla chips.
06:01Camille can get through a family-sized bag of these a day.
06:05That's almost half her recommended calories just from a snack.
06:09Frankie, meanwhile, downs two litres of diet cola a day
06:13and more on weekends.
06:15I can't drink anything else.
06:17Not even water.
06:19I have not drank water for eight months.
06:21It doesn't do anything for me.
06:25But for these two especially,
06:28a poor diet has very grave consequences.
06:31Frankie has type 1 diabetes
06:33and eating too much sugar
06:35has already caused critical damage.
06:38I was in hospital last year
06:40because they had to remove one of my toes.
06:44Clearly because of diabetes.
06:45He actually cried when he first found out.
06:52Meanwhile, Camille suffers from debilitating acid reflux.
06:56All of a sudden you'll be gagging
06:58because your acid is going up.
07:01It's already affecting my day-to-day work.
07:03Like sometimes I don't want to go out
07:05because I'm anxious.
07:07Sorry, can we cut it?
07:08Oh, God, I'm sorry.
07:13I'm just going to take my tablet.
07:15Yeah, of course, of course.
07:16I mean, you see.
07:18It's clearly reaching crisis point
07:21and it's time for them to start taking what they eat seriously.
07:25I want us to live a longer life
07:27and if we don't look after ourselves
07:29then we won't going to have that, you know.
07:32So I'm worried about you.
07:36This is going to be a very tough case.
07:40But Dr Candy's up to the challenge.
07:42As a GP, her speciality is helping patients understand
07:46the link between what they eat and how they feel.
07:49She's going to get to the bottom
07:51of Frankie and Camille's ultra-processed addiction.
07:54Hello!
07:54And work out how we can change their food habits
08:00to make a difference.
08:01Lovely meeting you both, Camille, Frankie.
08:04Starting with Camille's acid reflux.
08:08So how often are you having these attacks?
08:10Oh, it's every day.
08:12And then in the evenings, whatever I eat,
08:15I just puke it out, I vomit it out, like everything.
08:19I prefer to be just, like, at home
08:22because I get anxious.
08:23Wow, OK.
08:24I think that's really tough.
08:26And then Frankie, you have type...
08:29One.
08:30...1 diabetes.
08:31Yes.
08:31Because it's quite a significant condition,
08:34I just wanted to ask if you have any readings
08:37that you have recently.
08:39Yeah, I can just scan it.
08:41Frankie wears a monitor on his arm
08:43which he can scan with his phone
08:45to check his blood sugar.
08:47It should normally be around 6 or 7.
08:49So, like, right now my sugar is 22.5.
08:5222.5 is high.
08:56It's very high, yeah.
08:56It's quite worryingly high for me, though.
08:58Yeah.
08:59OK, so maybe we pause quickly,
09:03get you on the phone to your GP,
09:05and then we can resume.
09:06Resume.
09:07Blood sugar spikes aren't great for any of us,
09:11causing tiredness, dehydration and headaches.
09:13But for a diabetic like Frankie,
09:15it's deadly serious.
09:17Sorry, just a quick thing.
09:19Basically, I was just checking my sugar readings,
09:21and it was really, really high.
09:24Persistent, high blood glucose levels
09:26have already caused devastating damage
09:28to his blood vessels and nerves.
09:30Losing his toe was only the beginning.
09:33OK, sure, not a problem.
09:35Thank you so much, Doc.
09:38So she said that they will now monitor my readings,
09:42and if it gets worse for a longer period of time,
09:45they will take action.
09:47OK.
09:48And actually, just on that point,
09:49do you have any symptoms at all?
09:51My feet, I have no nerves at all.
09:53I can't feel anything on my feet.
09:55It has affected my eyes.
09:58I had cataracts removed last year.
10:01It affects a whole lot of stuff, yeah.
10:06That all has a really huge knock-on impact
10:09into your mental health as well.
10:11Yeah.
10:11So I guess it's important for me to ask,
10:13how are you mentally?
10:17I mean...
10:22Yeah.
10:22Sorry.
10:27I'm OK.
10:29Yeah, it's just...
10:30Sorry.
10:34Sorry.
10:39It is what it is, you know?
10:41It's just...
10:43Try to help yourself, but you can't...
10:47Sorry.
10:48I think your display of emotion
10:52is really courageous.
10:55So I'm grateful that you've been able to open up.
10:59Type 1 diabetes,
11:00it's a really serious, scary condition,
11:03that if it's just left untreated,
11:04it can just spiral out of control,
11:07and it can be the matter of life or death.
11:10I think the hard truth,
11:15the reality is really hitting him now.
11:18I'm really good at hard truth.
11:19Yeah?
11:20Sorry.
11:22I'm happy that, you know,
11:24he was able to open up,
11:25and he's willing to make changes,
11:28which is really, really good.
11:30Absolutely, yeah.
11:31I'm really glad.
11:32Well done.
11:33Seeing Frankie cry and be really emotional
11:37was, you know, heartbreaking.
11:41But it's important to see
11:42that he is affected by this emotionally,
11:46and hopefully, therefore,
11:47he's willing to dig in and do the work
11:49so they can have a long and fruitful life together.
11:53Coming up,
11:55the lowdown on artificial sweeteners.
11:57They are 200 to 600 times sweeter
12:01than normal sugar.
12:05And Frankie faces up to just how bad
12:09his cola habit truly is.
12:11Oh, my gosh.
12:12What is this?
12:23Ultra-processed foods are everywhere.
12:26We're bombarded by endless choice,
12:29irresistible deals,
12:31and confusing health claims.
12:33And if you're not careful,
12:34they could be doing harm to your health.
12:37They have additives and chemicals
12:39you really don't want in your body.
12:40Dr Candy is in Reading,
12:42helping Frankie and Camille
12:44break their UPF habit.
12:46And the first step
12:47is learning to spot one.
12:49A quick look at the back of the packet
12:50will do it,
12:51because when it comes to ultra-processed food,
12:54some of the ingredients
12:55don't even sound like food.
12:57Looking at the ingredients here,
12:59we have corn,
13:01tangy cheese flavouring,
13:03salt,
13:04cheese powder,
13:05tomato powder,
13:06onion powder.
13:07Many strange-sounding additives
13:08are there to help make
13:09the products more uniform,
13:11last longer on the shelves,
13:12and taste better
13:13than they really deserve to.
13:14Use me extract ascorbic acid,
13:16citric acid.
13:18Do you find it easy to consume,
13:21you know, a whole bag?
13:22Yeah, very easy.
13:23I can go two or three parts
13:25if I wanted to.
13:26But because of the taste,
13:27it's very hard to stop.
13:29Definitely the tanginess
13:30and the spiciness
13:31probably doesn't help
13:32the reflux either.
13:33Yeah, for sure.
13:34I'm just going to go
13:35and see in the fridge.
13:36You need to look at labels
13:37very closely.
13:40Okay.
13:41Even the ones
13:42that appear to be healthy.
13:43So even when it says
13:45reduced fat or lighter
13:46or organic,
13:47you know,
13:48these are often phrases
13:48that we've seen thrown about,
13:50but then it can still be high
13:51in other things.
13:53Wow, okay.
13:53So confusing.
13:54I mean,
13:55we would naturally see
13:56reduced fat
13:57and think,
13:58hey, it's healthy.
13:59Some ultra-processed products
14:01might seem healthier
14:02because some of the natural fat
14:04has been removed,
14:05for example,
14:06a low-fat yoghurt.
14:08But to try and match
14:09the original taste and texture,
14:11sometimes the fat is replaced
14:13with added sugars,
14:14artificial sweeteners
14:15or other chemicals.
14:17Not necessarily a great swap.
14:20I'll put this away.
14:22Frankie and Camille
14:23need to start making informed choices
14:25and checking that healthy-seeming products
14:28don't contain nasty surprises.
14:30Peach slices in grape juice,
14:33but this has got about 38 grams of sugar
14:36in this one tin.
14:38Oh, my God.
14:38It's a lot of sugar.
14:39Yeah, it's a lot of sugar.
14:40I mean,
14:41we don't ever read
14:43upon what we buy.
14:45Yeah.
14:46We just go for taste,
14:47not for reading material.
14:49My hope is that you will start reading
14:52the back of what you're consuming
14:55a bit more
14:56so that you can be mindful
14:58and informed
14:59of what's going in your body
15:00and how much sugar there is.
15:02It was really helpful for us.
15:04It's eye-opening
15:05and also it is giving us some hope
15:07that there will be a chance
15:08for us to be healthy
15:10and improve it.
15:12Getting healthy
15:14means ditching those UPFs
15:16and the product
15:16that gets consumed most
15:18in this house
15:18is diet cola.
15:20Frankie downs it
15:21by the bucket load
15:22thinking that as long
15:23as it's the diet variety,
15:25it can't be too bad for him.
15:28Frankie loves his diet cola.
15:31He drinks at least
15:32a bottle of this a day.
15:33He thinks it's the healthy choice.
15:35Let's have a look
15:36at the ingredients.
15:37The first ingredient
15:38that really worries me
15:39is phosphoric acid.
15:41This is added to cola
15:43to give it acidity
15:45and a real tanginess.
15:47And it's part of the phosphate family
15:50that are found
15:51all over ultra-processed foods
15:53from baked goods
15:55to processed meats.
15:57Excess consumption
15:58of these phosphates
15:59has been linked
16:00to increased risk
16:01of heart disease,
16:02kidney disorders,
16:04low bone density,
16:05hormonal problems,
16:06and actually an increased
16:07risk of death.
16:09Next up,
16:10the artificial sweeteners.
16:12Sucralose
16:13and something called
16:14ACE-K,
16:15they are 200 to 600 times
16:18sweeter
16:19than normal sugar.
16:22Oh, really sweet.
16:24They also have
16:24a very bitter aftertaste.
16:26We used to be told
16:28these were the perfect ingredients
16:31because they were
16:31completely inert,
16:33had no effect on our bodies
16:34with zero calories.
16:36It was perfect.
16:37But there's a catch.
16:39They were wrong.
16:40Artificial sweeteners,
16:42which contain
16:42no sugar at all,
16:44can actually interfere
16:45with your glucose control.
16:48And on a study I did
16:49when I was wearing
16:50a sugar monitor,
16:51I saw that just taking
16:53a sachet of sucralose
16:54gave me a sugar spike.
16:56Recent studies show
16:57that some sweeteners
16:58may cause changes
16:59in the gut microbiome
17:00and rather worryingly
17:02change how the body
17:03regulates glucose.
17:05And excess consumption
17:07of these artificially
17:08sweetened drinks
17:09has been linked
17:10to increased risk
17:11of diabetes.
17:13And if you already
17:14suffer from diabetes,
17:15you might think
17:16you're making
17:17the healthy choice,
17:18but actually,
17:19you could be making
17:20things very much worse.
17:24We clearly need
17:25to change the way
17:26we think of diet drinks,
17:27especially as those
17:29sweeteners could keep
17:30you wanting more and more,
17:32as candy is about
17:33to reveal.
17:34Open your eyes.
17:37Oh my gosh,
17:39what is this?
17:42Oh, wow.
17:44What is this?
17:46You know you're
17:46in trouble with your diet
17:48when you're stood
17:48in a car park
17:49with a GP
17:50and two paddling pools
17:51full of cola.
17:53Frankie,
17:54this is how much cola
17:55you have consumed
17:56in the last year.
17:58Wow, that's crazy.
18:03That's a lot.
18:04That is a lot.
18:06We couldn't find
18:07a paddling pool
18:08big enough
18:09to hold what Frankie
18:10drinks in a year,
18:11so we've got two
18:12holding 160 gallons
18:15of diet cola.
18:16You never quite
18:17take stock
18:18of how much
18:18you're consuming.
18:20Exactly.
18:21True.
18:21Until you see it
18:22like this.
18:24It's just unreal.
18:26I'm totally shocked.
18:27The average Briton
18:28consumes around
18:29five cans
18:29of soft drink a week,
18:31but shockingly,
18:32Frankie drinks
18:33six cans a day.
18:35This to me
18:35looks like a swamp.
18:37Yes.
18:38You can see it bubbling out.
18:40Yeah, it's certainly
18:41attracted a few flies.
18:43I mean,
18:43it looks nasty also.
18:45This sticky brown soup
18:48of sweeteners,
18:49caffeine and phosphoric acid
18:50won't do anyone any good.
18:53But for a diabetic
18:54like Frankie,
18:55it's best to make
18:56healthy choices.
18:57So whilst it doesn't
18:58contain sugar,
18:59it does contain sweeteners.
19:01So your body thinks
19:03that you're having
19:03something very sweet
19:04and it can trigger
19:05your cravings.
19:07There have been links
19:07as well to other
19:09health conditions,
19:10inflammation,
19:11weight gain,
19:12some chronic conditions,
19:13especially heart disease.
19:15Yes, yes.
19:16So it all has
19:16a knock-on effect
19:17to your health.
19:18For sure.
19:19It's really important
19:20to recognise
19:20before it's too late.
19:24I never think of
19:25what it's actually
19:25doing to my system.
19:27Seeing it like this
19:28makes me want to
19:29quit it faster
19:30and get healthier sooner.
19:32To get a bigger picture
19:38of what their
19:38ultra-processed food diet
19:40has been doing
19:40to Frankie and Camille,
19:42Dr Candy has done
19:43a series of medical tests,
19:45including blood work,
19:46and the results are in.
19:49So, starting with you, Camille,
19:51your blood pressure reading
19:52and your cholesterol levels
19:54were both high.
19:56Your waist circumference
19:57was 118 centimetres,
20:00and that's in the
20:01very high-risk category.
20:02Yeah.
20:03Compared to other females
20:04your age.
20:06Okay, yeah.
20:07Looking at your weight,
20:09blood pressure
20:09and various other
20:10risk factors
20:11can also tell you
20:12how much extra stress
20:14your heart is having
20:15to cope with
20:15and what its relative age is.
20:18I understand that
20:19your age is 38 years old.
20:21Yeah.
20:21So your heart health
20:22is coming up a bit higher
20:23at 44 years old.
20:25Oh, okay.
20:27Um, it's actually quite,
20:30yeah, scary.
20:31And things are looking
20:33just as concerning
20:34for Frankie.
20:35We've talked about
20:37your sugar levels before.
20:39They were very high.
20:41With your weight,
20:43your BMI is about 32,
20:45which also puts you
20:46in the obese category.
20:48How old are you again, Frankie?
20:5142.
20:5142.
20:52So your heart health
20:53was coming up at 54.
20:58All of those together
20:59do put you at increased risk
21:01of things like strokes
21:02and heart attacks
21:03and other illnesses.
21:05Hmm.
21:07Scary.
21:07Oh, for sure.
21:08How are you feeling, Frankie?
21:13Not good.
21:15If at 42
21:17you have a heart
21:18of a 54-year-old,
21:19it's not something
21:20anyone wants to hear.
21:24It's hard to hear,
21:25but even the smallest
21:26of changes
21:28makes a big difference.
21:30That's why I'm so passionate
21:31about the food.
21:32That's why I'm so passionate
21:33about what you put
21:34in your body.
21:34Because it does make
21:37a difference.
21:39And it's not too late.
21:42Seeing Frankie break down
21:44like that
21:44was heartbreaking.
21:47It's so difficult
21:48in age where
21:49ultra-processed food,
21:51convenience food
21:51is at your fingertips.
21:53I'm incredibly empathetic
21:55with how difficult
21:56this whole journey is.
21:59It's clear
22:00Frankie and Camille
22:02have a lot of work
22:02ahead of them
22:03if they want to turn
22:04their health around.
22:06Eating more whole foods
22:08is a huge part
22:09of improving your diet.
22:11But there are also
22:12a few clever tricks
22:13to make eating
22:14everyday foods
22:15much healthier.
22:1725 million slices
22:20of bread
22:20are thrown away
22:21every single day
22:23in the UK.
22:24Now, I'm going to show
22:25you a tip
22:25that tells you
22:26how you can save
22:27on waste
22:28but also make
22:29those carbs
22:30healthier for you.
22:31Generally,
22:32when you're eating
22:32starchy carbs
22:33like this,
22:34you're going to get
22:35that starch
22:36converged to sugar
22:37very rapidly
22:37which goes into
22:38your blood
22:39which gives you
22:39a blood sugar spike
22:40which is generally
22:41bad for your health
22:42and can make you
22:43hungrier.
22:44So what we're going
22:44to do is show you
22:46how to reduce
22:47those sugar spikes
22:48and one way,
22:49with bread,
22:49all you've got to do
22:50is put this into a little
22:52bag and you pop it
22:53in the freezer.
22:54Even the next day
22:55when you take it out
22:56and toast it,
22:57it's going to have
22:58up to 40% less
23:00of a sugar spike
23:01than you had
23:02the day before.
23:03That's because
23:04something has actually
23:05fundamentally changed
23:06in that bread.
23:07The starch has been
23:09transformed by the
23:10freezing into something
23:11called resistant starch,
23:13a form of fibre
23:14which means it doesn't
23:15get absorbed instantly
23:16into your bloodstream
23:17as sugar
23:18and is much better
23:20for your health.
23:21And that's also true
23:22for all the other
23:23starchy carbs
23:24such as pasta,
23:25potatoes,
23:26it also applies
23:27to white rice.
23:28All you've got to do
23:29is take the cooked
23:31version of these
23:32and simply put it
23:33in the fridge
23:34overnight
23:35and just by
23:36chilling it,
23:37it magically transforms
23:39and you get
23:40resistant starch
23:41which makes it
23:41healthier.
23:42So there you have it,
23:43a really easy tip
23:44to reduce food waste
23:46and improve
23:47the health
23:47of your food.
23:50Coming up,
23:51Frankie and Camille
23:52face up
23:53to their snack addiction.
23:55Looking at that,
23:56it has definitely
23:57put me off.
23:58And what's actually
23:59in our favourite
24:00packet of crisps?
24:02Silicon dioxide.
24:03It's safe to eat,
24:04is it?
24:14Ultra-processed foods
24:16are lurking in all
24:17our cupboards
24:17and it's important
24:18for us to know
24:19what they're doing
24:20to our bodies.
24:21When you're eating
24:22starchy carbs like this,
24:24you're going to get
24:25a blood sugar spike
24:26which can make you
24:27hungrier.
24:28In Reading,
24:29we've been helping
24:30Frankie and Camille
24:31face up to some
24:31uncomfortable truths
24:33about their health
24:34and diet.
24:34At 42,
24:35you have a heart
24:36of a 54-year-old.
24:37It's not something
24:39anyone wants to hear.
24:40They both eat a lot
24:42of ultra-processed
24:43savoury snacks,
24:44up to two big bags
24:46each day.
24:47So to introduce
24:48a little shock factor,
24:49Dr Candy's got a
24:51demonstration up her
24:52sleeve involving
24:53some hot water
24:54and two types of crisps.
24:56One is a very simple
24:58plain potato crisp.
24:59All it has in it
25:00is potatoes,
25:02sunflower oil
25:02and sea salt.
25:03And the other one
25:05you may recognise.
25:06This in comparison
25:07has maize,
25:10sunflower oil,
25:11spicy flavourings
25:12and lots of salt,
25:15onions,
25:15acids.
25:17Natural foods
25:18and ultra-processed
25:19foods behave
25:20very differently
25:21inside our bodies.
25:23So when we eat foods
25:25and we chew foods,
25:26it sends signals
25:27to our brain
25:28to let us know
25:29that it needs
25:30to start breaking it down.
25:31But with ultra-processed
25:33foods,
25:33that are very soft
25:34and dissolve on the tongue,
25:36then it doesn't send
25:37that signal to the brain
25:38and so therefore
25:38the brain thinks
25:39that actually
25:40we need to eat more.
25:41And so we continue
25:42eating and eating.
25:44Those UPF snacks
25:45might dissolve quickly
25:46but they pack
25:48quite the calorific punch.
25:50Can you see
25:50if you look closely
25:51that there's more fat
25:52and oil in that one?
25:53Yeah.
25:54Absolutely.
25:55Yeah, there is.
25:55Oh, wow.
25:56It's crazy.
25:58In 100 grams,
25:59this has 36 grams of fat
26:02whereas this has 13 grams.
26:04Mind-blowing.
26:06Neither snack
26:06is exactly a health food
26:08but simple sliced potato crisps
26:10tend to require more chewing.
26:12Chewing not only slows down
26:14the speed of eating,
26:15it also helps send fullness signals
26:17to the brain.
26:18But the ultra-processed snacks
26:19that Camille and Frankie love
26:21have something known
26:22as vanishing caloric density.
26:24They're made from corn
26:25that's been completely ground down
26:27and they dissolve almost instantly
26:29in your mouth.
26:30This gives you a massive hit of sugar
26:32and also tricks your brain
26:34into thinking you've consumed
26:35fewer calories,
26:36making them easy to overeat.
26:38You both talked about how easily
26:42you could go through
26:43a whole big bag of crisps
26:45and you can do that readily
26:46day after day.
26:47Yeah.
26:47So that's all by design.
26:49There are people whose jobs are
26:52to make things hyper-palatable
26:54and find ways to really trick
26:56the brain and the body
26:58into needing to eat more.
27:00Looking at that,
27:01it has definitely put me off.
27:02On that note...
27:05Let's get going.
27:06Candy's clearing the cupboards
27:08of their ultra-processed foods.
27:10Sorry, Camille.
27:11Oh, dear.
27:12Sorry, Frankie.
27:14Let's work through
27:15the rest of the kitchen.
27:17But not all ultra-processed foods
27:19are created equal.
27:21Candy's letting them keep a few items.
27:24Garlic puree for one.
27:26Despite containing a number
27:28of added ingredients,
27:29the garlic itself is still full
27:30of antioxidants and vitamins.
27:32Plus, if it makes it easier
27:34to cook your sauce from scratch,
27:36you're more likely to use
27:37lots of other nutritious,
27:38fresh ingredients.
27:40The cola, though,
27:42that's got to go.
27:44Do you think you'll miss it?
27:45Yes, I will.
27:46Definitely.
27:47I want to have a sip right now.
27:48That's how bad it is.
27:49OK, we'll work through this.
27:51This is going to be a seismic shift
27:53in Frankie and Camille's diet.
27:55And Candy's kicking off
27:56the new regime
27:57with lots of fresh, whole foods.
28:00Wow, what do we have?
28:02Oh, my gosh.
28:03Wow.
28:04Oh, wow.
28:06I'm just not so used to seeing
28:07so much colour in this house.
28:09Yeah, there wasn't much fruit
28:10and there wasn't much vegetables either.
28:13We're giving them
28:14plenty of fibre-filled veg,
28:16beans and pulses,
28:18fresh fruit,
28:19and, to replace Frankie's beloved cola,
28:21naturally flavoured sparkling water.
28:23These two don't usually have much at all
28:26in their cupboards,
28:27so a vital part of the new regime
28:29will be meal planning.
28:31I'm hoping that we can really turn things around
28:34and focus on having three main meals,
28:37breakfast, lunch and dinner.
28:39I think that's going to be really good
28:41for making you stay fuller for longer,
28:43but also helpful for your diabetes,
28:46ensuring that we avoid rapid sugar spikes.
28:50So you'll be snacking a lot less
28:52and you'll be eating healthier food,
28:53so it's a win-win.
28:54A typical meal plan for these two
28:58will be a veggie omelette for breakfast,
29:00tuna salad for lunch,
29:02and a honey mustard chicken tray bake for dinner.
29:05A veggie omelette is a great way to start the day
29:07thanks to protein-rich eggs,
29:10spinach packed with iron and antioxidants,
29:12which is great for energy,
29:14and Frankie's favourite, mushrooms,
29:16which are low-calorie and full of vitamins B and D.
29:20Filling healthy meals
29:21will keep Frankie's sugar levels steady
29:23and help stop Camille reaching
29:25for the ultra-processed snacks.
29:27But to make it happen,
29:29they're going to need to get organised
29:31with batch cooking.
29:33I've got some Tupperware for you
29:35to get busy and start using your freezer
29:38because it was awfully empty.
29:40Thank you, Tandy.
29:41So they're really good for portion control,
29:43so it allows you to just, you know,
29:45appropriately portion out your foods
29:47for when you need it.
29:48Amazing.
29:49And we've got a plan
29:51to help wean Frankie off the diet cola.
29:54We've got some carbonated water
29:56that you can add your own flavouring to,
29:58so you can use the lime, the lemon,
30:00the oranges or the cucumbers
30:02to really squeeze and add flavours.
30:05It's going to be a monumental change for these two.
30:09There's a lot of stuff
30:10we have not seen in here before.
30:12Honestly, I have no idea what this is.
30:13I really have no idea.
30:17It's a better nut squash.
30:19I don't know anything about that.
30:21No, thank you.
30:22Try not to beat yourself up
30:24if sometimes you find harder days than others,
30:27but I'm really confident that you can do it
30:30and I'm very excited for where this will go.
30:33Thank you so much.
30:35This is very helpful.
30:35Today is the start of our new lifestyle change
30:39for the healthier us.
30:41The Great British Potato
30:54A versatile staple we all enjoy.
30:57But did you know that it wasn't until 1962
30:59that the first commercially available
31:02flavoured crisp was introduced in the UK?
31:06But how are these flavourings made
31:08and crucially, how do you transform
31:10the humble potato into a tasty, tangy snack?
31:15I've been visiting Mission Kitchen in London
31:18to get into the nitty-gritty of food processing
31:20and now I'm going to find out
31:22how Britain's favourite snack is made.
31:25How do you make that special flavouring
31:27that goes on crisps that makes them taste so good?
31:30I'll be happy to tell you.
31:31So, today we're going to be doing salt and vinegar
31:34but I'm going to show you the process
31:35of how we can turn a liquid into a powder
31:38and then also how we combine a load of other ingredients
31:40to get that plastic salt and vinegar flavour.
31:42OK, let's go.
31:44First of all, we're going to start off
31:45with this blend of chemicals.
31:46So, in here there's going to be some glucose powder,
31:49a bit of sucrose
31:49and then two other ingredients with kind of long names.
31:52So, we have some calcium lactate
31:54and silicone dioxide.
31:55Silicon dioxide.
31:56Why would you use that?
31:57What that does,
31:58it basically keeps the environment dry
31:59and it just draws out anything
32:01that prevents from clumping.
32:02It's like an anti-caking agent almost.
32:04I don't see it in electronic equipment.
32:07They often put little bits of silicon dioxide
32:09to absorb the moisture.
32:11It is.
32:12That's exactly what it is.
32:13And this is a food-grade type of silicone
32:15and it's used very commonly
32:16in a lot of spice mixes
32:18that you'll find on the supermarket shelf.
32:19OK, and it's safe to eat, is it?
32:21It is safe to eat.
32:21It's in small quantities.
32:23Right.
32:24So, it's a bit more complicated
32:25than putting salt and vinegar
32:26on your chips down the chip shop.
32:28This concoction of chemicals
32:29captures the vinegar taste
32:31in a dry powder to coat the crisp.
32:33And then we get our vinegar,
32:35straggler malt vinegar,
32:36the kind you'd find
32:37in a fish and chip shop.
32:40As we mix this together,
32:42it's going to start clumping up.
32:44So, we're getting some solid vinegar.
32:46Yes.
32:46So, now,
32:47I'm just going to pop this
32:48into the spice mix blender here.
32:51OK, now we'll just give this a little blend.
32:52This has turned into a lovely...
32:59OK, a lovely fine powder.
33:02Yes, and that's vinegar powder.
33:03Yes, vinegar powder.
33:04And what I'm going to do
33:05is just pass this through
33:06a tiny little sieve.
33:08Can you do this for other liquids
33:10you might use in cooking?
33:11You can do it with literally anything.
33:12I've done it with whiskey before.
33:14Whiskey crisps.
33:15That one, we could maybe,
33:16yeah, start a new line.
33:17Yeah, absolutely.
33:18We'll sell it in the highlands
33:19and we'll make millions.
33:21So, we've got our chalky vinegar.
33:23How do we make it more palatable?
33:25So, we have some regular sea salt,
33:27but this has just been blended
33:28into a fine powder,
33:29so it coats nicely.
33:30After that, we have a blend
33:32of malic, citric and ascorbic acid.
33:35And that's to have an effect
33:35on your tongue, is that right?
33:37Absolutely.
33:37Each one of them
33:38has different kind of spikes in acidity.
33:40You can have a nice little
33:41acidic journey, I guess.
33:42OK.
33:42We're just going to give this
33:43a nice blend.
33:45So, that's a powdered vinegar
33:47to create the taste,
33:48powdered acids
33:49to create the tang,
33:50and next,
33:51even more powders
33:52to create the consistency.
33:54There's still some clumps.
33:56So, what we're going to do,
33:57we're just going to add
33:58more silicone dioxide.
33:59Give that another blend.
34:03And then, it's going to be...
34:05Real alchemy, this, isn't it?
34:06Yes, it is.
34:07And now you can see
34:07that's super fine.
34:08Wow, look at that.
34:09Fine, fine powder.
34:10Yeah.
34:13These are just some plain crisp.
34:14So, all we're going to do,
34:16give them a very light coating
34:19of vegetable oil.
34:20And next,
34:21we're just going to give this
34:21a nice little dusting
34:22of our salt and vinegar.
34:26And there we have it.
34:27OK, let's have a go.
34:28Cheers.
34:29Cheers.
34:31The flavour of simple salt and vinegar
34:33recreated with a cocktail
34:35of white powders.
34:37You're a genius.
34:38Thank you again.
34:39Cheers.
34:40It's been one week
34:47since Camille and Frankie
34:48started their new
34:49UPF-free regime.
34:52Oh, gosh.
34:53Even that,
34:54before we don't have...
34:55We don't have a shelf.
34:55We actually...
34:56A vegetable tray now.
34:58Frankie's not yet convinced
35:00about all that veg.
35:01So many green stuff here now.
35:04Green's a nice colour,
35:05but it's like outside the house,
35:06not inside the house.
35:08But Camille's determined
35:09to persuade him
35:10by hook or by crook.
35:12There's something green
35:13in the omelettes.
35:14What was that?
35:15Oh, the spinach.
35:17You liked it?
35:18I'm sorry.
35:19There's spinach in an omelette.
35:20Yeah.
35:21Nice, right?
35:24You know,
35:24I have been putting spinach
35:26in every food that we have.
35:28I guess what you can't see
35:29won't hurt.
35:31And while Camille's
35:32happily swapped
35:33from crisps
35:34to fruits and nuts...
35:35This is very filling.
35:36Frankie's swap
35:38from cola
35:38to sparkling water
35:39has not been so smooth.
35:42Let's toast
35:43Dior water with lime.
35:45Yeah.
35:46Cheers.
35:50I'm sorry.
35:50It just didn't
35:51do anything for me.
35:52It was really bitter.
35:54Just didn't like it at all.
35:56Ah, okay.
35:58I mean,
35:59I definitely know
35:59cola is bad for me,
36:00but soft drinks
36:01has been there
36:02since I was a child.
36:03So that's why
36:03it's the one
36:04that's hardest
36:05to give up
36:05at the moment.
36:07Camille has been
36:08making lots
36:09of wholesome meals.
36:10Chicken, chickpea.
36:12But keeping up
36:13that routine
36:14isn't always easy.
36:16We went to McDonald's.
36:18We had a very long day.
36:22We were tired.
36:24So it's like
36:25a comfort food for us.
36:27I know we're being naughty,
36:28but we were just so tired.
36:34Coming up,
36:35a delicious and nutritious recipe
36:37for when you need food fast,
36:39but not fast food.
36:41We're trying to eat the rainbow.
36:43The more colourful the food,
36:45the more healthy it is.
36:46And Frankie and Camille's
36:47food transformation journey
36:49continues.
36:50Try this.
36:51No, thank you.
36:51No, just try it.
36:52Come on.
36:53A shocking amount
37:06of our food today
37:07is ultra-processed.
37:08In here,
37:09there's glucose powder,
37:10a bit of sucrose,
37:11calcium lactate,
37:12and silicone dioxide.
37:14And I want to help you
37:16to avoid it,
37:16like Camille and Frankie
37:17and Redding,
37:18who are trying to change
37:19the way they eat.
37:20Honestly,
37:21I have no idea
37:21what this is.
37:24I really have no idea.
37:26It's a betterment squash.
37:28It's a very difficult thing
37:29to alter your eating habits
37:30so dramatically.
37:31But what can make it easier
37:33are tempting,
37:34easy and nutritious recipes
37:35like this one.
37:38I'm going to show you
37:38how to make
37:39the bulgur wheat bowl.
37:41It's dead simple to make
37:42and it's delicious.
37:48What essentially
37:49are we starting with
37:50is lots of good colourful veg
37:53because we're trying
37:54to eat the rainbow.
37:55The more colourful the food,
37:56the more healthy it is.
37:58Now we know that
37:59within all these colourful veggies
38:01are chemicals
38:02called polyphenols
38:03which are like rocket fuel
38:04for our gut microbes.
38:06I'm using peppers,
38:07aubergines,
38:08and red onions
38:09but you can be as creative
38:10as you like.
38:11Just mix them around a bit
38:12then smother it
38:14with extra virgin olive oil,
38:16a bit of salt,
38:17a bit of pepper.
38:19This can now get popped
38:21in the oven.
38:22It's going to take 25 minutes.
38:25Right, so time to deal
38:26with the bulgur wheat.
38:27It's an amazing whole grain
38:29that is much healthier
38:30than white rice
38:31or couscous
38:32because the outer coating
38:34of it,
38:34the kernel,
38:35is still intact
38:36which means you're getting
38:37all the nutrients.
38:38You're also getting
38:39the protein and the fibre
38:40and the thing I love about it,
38:42it's so easy to make.
38:44All you've got to do
38:45is just add some boiled water
38:47to it
38:47and cover it with a plate
38:50and then we sit and wait
38:53for 20 minutes.
38:55We're going to take
38:56this delicious tray out.
38:59Mmm, smells great,
39:01looks great
39:01and mix this in
39:03and now we're going
39:05to add our dressing.
39:08You can just use
39:09olive oil
39:09and a squeeze of lemon
39:10or you could make
39:12a dressing
39:13which is made
39:14from sauerkraut.
39:15Sauerkraut is
39:16fermented vegetable,
39:18it's just cabbage
39:19and salt
39:20and microbes
39:22which give it
39:23that impact
39:23and taste
39:24and also on health.
39:25All you've got to do
39:26to make it
39:27is add some red peppers
39:28which you can buy
39:29in jars
39:30that are pre-cooked,
39:31add some sauerkraut
39:32making sure it's
39:33the fermented one
39:34not the vinegar
39:34and a handful
39:36of basil
39:37with olive oil
39:38and you blend it together
39:39and this is what you get.
39:41The beauty
39:42of these fermented foods
39:43is not only
39:44that they add
39:45an extra flavour
39:47to your dish
39:48but they're also great
39:49for your gut microbes.
39:51Add in your dressing,
39:53give it another mix
39:54and serve it up.
39:56I like to add
39:56a sprinkle of seeds
39:58for extra goodness.
39:59They're a fantastic source
40:01of really healthy fats,
40:03omega-3s
40:03and extra protein
40:05and fibre.
40:06We now have
40:07about 13 plants
40:08in this dish
40:10at least
40:11but the important thing
40:12is
40:13what does it taste like?
40:18That is delicious
40:19and it's so simple
40:20to make
40:21and you can have
40:22so many great ingredients.
40:24Don't exclude stuff
40:25from your diet,
40:25add more to it,
40:27make it more fun,
40:28make it more diverse,
40:29make it more tasty.
40:35In Reading,
40:36it's six weeks
40:37since Frankie and Camille
40:38gave up their
40:39ultra-processed foods
40:40and they've swapped
40:41the reduced aisle
40:42for the veggie aisle.
40:44Wow, look how colourful
40:45that looks.
40:45I know.
40:47It looks very healthy, yeah?
40:48Great.
40:49But it hasn't
40:50broken the budget.
40:51The cost of the weekly shopping
40:53has been a surprise for us.
40:54Eating healthy
40:55doesn't mean
40:56that it has to be expensive.
40:57It's actually
40:58a lot cheaper.
41:00Camille's been slowly
41:01getting to grips
41:02with batch cooking.
41:03Delicious.
41:04You're happy with this
41:04for lunch tomorrow, right?
41:06Yes.
41:06Very nice.
41:08Love this pan.
41:09I think for us
41:11to get into that routine,
41:12to plan ahead,
41:14it is changing our life.
41:16But it's still taking
41:17some persuading
41:18to get Frankie
41:19to try some of the new foods.
41:21Are you sure
41:21you don't like granola?
41:23No.
41:24I really don't like the taste.
41:26Try this.
41:26No, thank you.
41:27No, just try it.
41:28Come on.
41:29No, no, thank you.
41:30And he's continued
41:32his cheat days too.
41:33I haven't eaten
41:35healthy every single day.
41:39Change for me
41:39is difficult.
41:42When something is new,
41:43it is overwhelming.
41:45It's not as easy
41:46as I thought it would be.
41:48But in the end,
41:49we'll get there.
41:51So, how much difference
41:52will their efforts
41:53have made to their health?
41:54There's only one way
41:55to find out.
41:57They're heading to London
41:57to repeat their
41:58initial health tests.
42:01There's a part of us
42:02that's scared.
42:03Are you scared?
42:04Yes, very scared.
42:05Yeah, I thought
42:06I'm just, it's just me.
42:08It was not an easy
42:09journey for us.
42:10I mean, the temptations
42:11aren't everywhere.
42:12But we've done
42:13a lot of work.
42:14So, I want to know
42:15and see if the effort
42:17has worked for us or not.
42:21Hello!
42:22Back when Candy
42:23first met these two
42:25six weeks ago,
42:26their diet was almost
42:27exclusively ultra-processed.
42:29Family-sized bags
42:30of savoury snacks
42:31for Camille,
42:32litres of cola
42:33for Frankie,
42:34and whatever prepackaged
42:36stuff was lurking
42:37in the reduced section
42:38for their dinner.
42:40Diabetic Frankie
42:41had huge sugar spikes
42:42and Camille was suffering
42:43from severe acid reflux.
42:46Let's see if they've
42:47been doing enough
42:48to turn things around.
42:50I mean, you look great.
42:52You really do look
42:53like you've got
42:54a lot more colour
42:54in your face
42:55and a lot more energy.
42:57I don't look tired
42:58anymore.
43:00Camille, I'm going
43:00to start with you.
43:02So, looking at your waist,
43:04you've lost about
43:05ten centimetres,
43:06so that's four inches
43:07off your waist.
43:07Really?
43:08That's really good.
43:10That's why I'll fit
43:11in my old clothes now.
43:12That's really good.
43:13So you've noticed that?
43:14Yes, I have.
43:15I have.
43:15I have noticed
43:16and I'm so happy.
43:18Brilliant work.
43:20Camille's results
43:21have seen huge improvement
43:22across the board,
43:23from blood pressure
43:24to inflammation,
43:25and cutting down
43:26on additive-packed UPFs
43:28has been a huge help
43:29with her debilitating
43:30acid reflux.
43:31I'm so pleased
43:32to tell you guys
43:33that the vomiting
43:35has lessened.
43:36That's really great.
43:38That's the really good news.
43:39And then another marker,
43:40your heart health,
43:41which we touched on before.
43:43So you're 38 years old
43:44and your heart health
43:45was about 44.
43:47Yeah.
43:47You've now brought
43:48that down to 41.
43:49No way.
43:50So you've got three years off,
43:52which is a fantastic achievement
43:54with the weight loss.
43:55In a few weeks.
43:56Oh my gosh.
43:57Now this is giving me
43:59even much more motivation.
44:00So maybe it will push me now.
44:02I'm 38.
44:03I'll try to go for 35.
44:04Absolutely.
44:06Why stop that?
44:0721.
44:09Exactly right.
44:11Back when Candy
44:12first met Frankie,
44:13there was a lot going on.
44:15Obesity,
44:16poor heart health,
44:17and despite needing
44:18to be extremely careful
44:19with his diabetes,
44:21his blood sugar
44:21was sky high.
44:24So Frankie,
44:26we've really seen
44:27an improvement
44:27of your fasting glucose
44:28as a snapshot
44:29that's gone from
44:30the high 20s
44:31to 8.8.
44:33Wow.
44:34Oh my God.
44:35So that's really good news.
44:38And you are 42 years old
44:41and when I first met you,
44:43your heart health
44:43was about 54
44:44and that's also
44:46really come down
44:47to 50.
44:48Wow.
44:48Wow.
44:49I'm very, very, very shocked.
44:51I'm not going to lie,
44:52I haven't really done
44:53as much as Cam has done.
44:55Yeah, you haven't done
44:57as well as Camille.
44:58Your weight hasn't changed
45:00as we would have liked it to,
45:01but even making small changes
45:04can have big effects
45:05on your health
45:06and your likelihood
45:07of how long
45:07you're going to live.
45:08I'm very happy
45:09to see that.
45:10Frankie,
45:11one question I have
45:12to ask you
45:12is how is your
45:13cola habit going?
45:16Ah, not very well.
45:17I'm still constantly
45:18having cola
45:19as much as I was before.
45:21Do you think
45:21you're slightly
45:22addicted to it?
45:22Yeah, 100%.
45:23I am addicted to cola.
45:25It is tough
45:26and there are a lot
45:26of people who are
45:27in your position
45:28so you need to just see
45:30if you can change
45:31your taste buds
45:32as you've done
45:33in other ways
45:33because you've shown
45:35that you can do this.
45:37Ultimately,
45:37I think you've come
45:38a long way
45:38because you've really
45:39come off all those crisps
45:40and you're eating
45:41more vegetables,
45:42you've got more variety
45:43of colour,
45:44you're batch cooking.
45:45I've given up
45:46a lot of stuff
45:46that you saw
45:47when you came
45:48into the house.
45:49It doesn't exist
45:50in the house anymore.
45:51That's really great.
45:52You know,
45:52there's really
45:53a lot to take away here
45:54so I'm really proud
45:56of the progress
45:56that you guys have made.
45:57Yeah, I mean,
45:58thank you guys
45:58very much
45:59for being a part
46:00of our new lives.
46:02Fantastic job.
46:03Well done.
46:04Well done.
46:07It's such a good feeling.
46:09Even just a tiny bit,
46:10simple step,
46:11it gives us this
46:12very, very good
46:13positive change.
46:15It makes it easier
46:17moving on.
46:18100%,
46:18we will definitely
46:19continue this.
46:20And we can just
46:21be there for each other,
46:22support each other,
46:23and just, you know,
46:25grow old and happy.
46:34The loveliest woman
46:35on telly
46:36is on the holiday
46:36of her lifetime.
46:37Endless summer light
46:38and thriving communities
46:39as Lorraine Kelly
46:40continues her Norwegian
46:41odyssey Thursday
46:42from 8.
46:43And lessons enough
46:44to do it yourself
46:45at 8 o'clock
46:45next Tuesday night.
46:46Jasmine Harmon
46:47lifts the lid
46:47on some bargain
46:48holiday secrets.
46:50Truly shocking
46:50next tonight,
46:51they're 24 hours
46:52in police custody.
46:53in police custody.
47:00We'll see you next time.
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