A food expert has shared a simple trick to transform crumpets from an ultra-processed food into a vitamin-packed ‘superfood’.
Crumpets are typically considered ultra-processed due to their added ingredients, salt and sugar content, lack of protein and minimal fibre. Despite not appearing as a traditional “junk food”, their manufacturing process categorises them as such.
However, by simply adding peanut butter – ideally a version without extra sugar – a crumpet can become a healthy treat.
Nutritionist Nikki Woods explains that the fat in the peanut butter slows down the absorption of the crumpet, allowing it to stay in the gut for longer. This results in blood sugar being released over a more extended period, transforming the crumpet into a slow-releasing energy-rich food.
This addition also enables more nutrients in the crumpet to be absorbed. Peanut butter is readily available at all supermarkets, with prices starting from £1.09 at Asda or £1.30 at Tesco, reports the Express.
For an even healthier option, Woods suggests opting for sourdough or wholemeal toast or crumpets. “If you want a different nut butter, try almond as it’s higher fibre,” she advised.
“The main thing is to minimise portion size and add protein and fibre as most UPFs are high in calories, high in simple carbs and bad fats, so adding the protein and fibre slows absorption and increases nutrition quality.”
What are UPFs or ultra processed foods?
The British Heart Foundation explained that the term ‘ultra-processed foods’ originates from the NOVA food classification system, developed by researchers at the University of Sao Paulo, Brazil. This system categorises food into four groups based on the extent of processing during production:
Unprocessed or minimally processed foods : This includes produce such as fruit, vegetables, milk, fish, pulses, eggs, nuts and seeds that have no added ingredients and have been little altered from their natural state.
Processed ingredients : This includes foods that are added to other foods rather than eaten by themselves, such as salt, sugar and oils.
Processed foods : These are foods that are made by combining foods from groups 1 and 2, which are altered in a way that home cooks could do themselves. They include foods such as jam, pickles, tinned fruit and vegetables, homemade breads and cheeses.