Professor Tim Spector

You should never really go for low-calorie products.

You should go for ones that are whole foods, that have their initial structure in them, that have all those original nutrients.

It's all focusing really on high-quality foods that haven't been tampered with.

Because it's not a good way to assess food.

calorie restricted diets have been shown for the vast majority of people not to work and we know particularly through GLP-1 drugs that as you restrict your your diet and calories your hunger signals go up and hunger is the main driver of obesity.

So all you're doing is losing some weight short term.

Long term, it will bounce back as your body does that.

So calories should be ignored on any labels.

Really, you should be looking to get high quality food that supports your gut.

And that's an important change in mindset for many people.

But the next point is the crucial one which links to that, which is avoiding high risk processed foods.

because they damage your gut and your body in a number of ways.

The first obvious one is that they have lots of additives and chemicals to transform them into something edible.

And those ones, things like emulsifiers, preservatives, gums, colourants, flavourings, artificial sweeteners,

are all things made by the food companies to trick your body into thinking these are tasty, and they often are.

But they will damage your gut microbes who, in their billions of years of evolution, have never come across these products because they don't exist in nature in that form.

Yes, so this has got flavoured fillings, whatever that means, glucose syrup, glycerin, wheat, fruit juice, concentrate, vegetable fibre, natural flavourings, oatmeal and soya.

Well, this one doesn't look too bad.

I'm not quite sure how flavoured filling is though.

Flavoured filling.