Malta Diet Tips: Cut Ultra-Processed Foods for Better Health

How to Reduce Ultra-Processed Foods in Your Diet and What to Eat Instead: A Dietitian's Guide

In recent years, the connection between diet and health has become increasingly clear, with research revealing how some food choices could impact our long-term well-being. A recent study, funded by Cancer Grand Challenges, highlights a concerning link between the consumption of ultra-processed foods (UPFs) and an increased risk of bowel cancer in women. With Malta’s culinary heritage rooted in fresh, wholesome ingredients, this study serves as a timely reminder to embrace more natural, minimally processed foods in our everyday diets.

The study analysed 29,105 women with an average age of 45, identifying 1,189 cases of early-onset adenomas—polyps in the bowel that can develop into cancer over time. Women consuming the highest amounts of UPFs were found to be 45% more likely to develop these adenomas than those with the lowest intake. While causality cannot yet be determined, the findings are a wake-up call to rethink our relationship with processed foods.

So, what exactly are UPFs, and how can we reduce our consumption? Dietitian Rosie Carr from Second Nature offers valuable insights and practical tips, helping us take small but meaningful steps toward healthier eating habits.

What Are Ultra-Processed Foods?

Ultra-processed foods are commercially manufactured products that undergo multiple industrial processes, often losing their natural essence in the process. "These foods contain not only sugar, oils, and refined carbohydrates but also ingredients rarely used in home cooking, such as emulsifiers, stabilisers, artificial flavours, colours, and preservatives," explains Carr.

Examples of UPFs commonly found in Maltese households include fizzy drinks, pre-packaged biscuits, frozen pizzas, ready meals, instant noodles, and crisps. These products are often engineered to hit the so-called "bliss point," a combination of salt, sugar, and fat that triggers cravings and makes them hard to resist.

While Malta’s local cuisine is renowned for its use of fresh produce, the rise of convenience foods has made UPFs a staple in many diets. However, by focusing on small, sustainable changes, we can begin to shift back toward healthier eating patterns.

How to Reduce Ultra-Processed Foods in Your Diet

Instead of cutting out UPFs entirely, Carr recommends a gradual approach that prioritises whole foods and balance. Here are seven practical tips to help you make healthier choices while still enjoying the vibrant flavours of Malta’s food culture.

1. Make Gradual, Sustainable Swaps

Start by identifying three UPFs you consume most frequently and look for whole-food alternatives. For example, swap sugary breakfast cereals for a hearty bowl of porridge topped with fresh fruit, or replace salty crisps with a handful of locally sourced almonds or walnuts. Small, consistent changes lead to long-term results.

2. Check Ingredient Lists

Don’t rely solely on nutrition labels. Instead, read the ingredient lists on packaged foods. "Look for items you recognise—ingredients you might use in your own kitchen," advises Carr. A long list of unpronounceable additives is a clear sign of ultra-processing.

3. Embrace Batch Cooking

Preparing meals in advance doesn’t have to be complicated. Maltese staples like minestra (vegetable soup) or kusksu bil-ful (broad bean soup) are perfect for batch cooking. Freeze extra portions to enjoy on busy days, reducing your reliance on ready-made meals.

4. Opt for Minimally Processed Convenience Foods

Not all convenient foods are ultra-processed. Tinned beans, frozen peas, plain Greek yogurt, tinned tuna, and pre-cooked grains like quinoa or barley are great examples. These pantry staples can form the base of quick, nutritious meals without compromising on health.

5. Create a Supportive Food Environment

Out of sight, out of mind. Store UPFs like biscuits or sugary snacks in less accessible places, and keep fresh produce front and centre. A colourful bowl of oranges or prickly pears on the counter can serve as a visual cue to choose healthier snacks.

6. Build a Go-To Recipe Collection

Having a repertoire of simple, wholesome meals can make all the difference. Think grilled fish with roasted Mediterranean vegetables, fresh salads with gbejna (local cheese), or wholegrain pasta tossed with garlic, olive oil, and seasonal greens. These quick dishes capture the essence of Malta’s culinary traditions while keeping UPFs at bay.

7. Focus on Progress, Not Perfection

Finally, remember that perfection isn’t the goal. "Most of us will continue to eat some UPFs, and that’s completely normal," says Carr. Instead, aim to gradually increase the proportion of whole foods in your diet. Even replacing 20% of UPFs with fresh, minimally processed options can have a meaningful impact on your overall health.

Supporting Health Through Food in Malta

As Malta faces rising rates of diet-related health issues, including obesity and bowel cancer, prioritising fresh, wholesome ingredients is more important than ever. The Maltese islands are blessed with an abundance of seasonal produce, from vine-ripened tomatoes and zucchini to locally caught seafood and artisanal honey. By embracing these ingredients and reducing reliance on UPFs, we can not only improve our health but also preserve the rich culinary heritage that makes Maltese cuisine so special.

Whether you’re dining out at one of Malta’s many farm-to-table restaurants or preparing meals at home, the key is balance. By making mindful food choices and gradually shifting toward whole foods, you can enjoy the best of Malta’s flavours while prioritising your health and longevity.