How grocery stores scam you into destroying your diet - 6 foods to eat instead

ZOE host Jonathan Wolf speaks with King’s College London professors Tim Spector and Sarah Berry about how supermarket packaging and product formulation can steer shoppers towards ultra-processed foods. They argue that front-of-pack claims such as “low fat”, “sugar-free”, “gluten-free” and “high protein” can function as marketing signals rather than reliable indicators of healthfulness, and advise checking ingredient lists for added sugars, sweeteners, emulsifiers and other additives.

Berry says randomised trials show selecting low-fat foods over full-fat alternatives does not lead to weight loss, and claims the latest US dietary guidance has moved away from low-fat recommendations. Spector claims “high protein” labelling creates a health halo and later describes the practice as a “scam” when applied to ultra-processed snack products.

The pair outline six shopping “rules”, including prioritising staples eaten daily and increasing plant diversity. Berry cites “new research” suggesting that swapping refined staples (white bread, rice and pasta) for wholegrain versions could raise average wholegrain intake from around 16g/day to 75g/day and reduce risks of all-cause mortality, type 2 diabetes and cardiovascular disease by about 10%. She also describes a six-week King’s College trial in which consuming nuts for 20% of calories improved intermediate cardiovascular markers compared with typical snacks, which she says equated to a 30% reduction in cardiovascular disease risk.

Spector discusses “ferment deception”, warning kefir and kombucha products may contain additives or be labelled via added cultures rather than traditional fermentation, and suggests choosing plainer options. The episode includes a substantial promotional segment for ZOE-branded snack bars.

• Berry says randomised trials show low-fat choices do not result in weight reduction compared with full-fat alternatives.
• Spector claims protein labels make around 70% of consumers view a product as healthy regardless of other ingredients.
• Berry describes a six-week trial where nuts replacing typical snacks for 20% of calories improved cardiovascular risk markers, which she says equated to a 30% CVD risk reduction.
• Berry claims swapping refined staples to wholegrains could lift average intake from ~16g/day to ~75g/day and cut major disease risks by ~10%.
• Spector alleges kefir labelling can be achieved by adding specified cultures, and warns sweeteners/additives may undermine fermented-drink benefits.
• Spector says bread healthfulness can be assessed partly via a carbohydrate-to-fibre ratio, alongside checking for additives.