Rohini Bajekal, nutritionist and co-author of Living PCOS Free

Is there one food you eat every single day?

I try to eat rocket leaves every day. Rocket is incredibly versatile – it lasts longer in the fridge than other leafy greens like spinach and can be added to virtually any dish, from salads and sandwiches to bean dishes. Rocket is also incredibly nutrient dense – its peppery flavour comes from beneficial compounds called glucosinolates, and it’s rich in protective heart-healthy flavonoids like quercetin (also found in green apples). Plus, it’s packed with nitrates, which support healthy blood pressure, along with essential nutrients including calcium, iron, and vitamins A, C and K. I love pairing rocket with tomato and avocado and a drizzle of balsamic vinegar.

Do you eat ultra-processed foods?

Yes, I do consume some ultra-processed foods from time to time. In general, UPFs deliver potent combinations of fat, sugar, sodium and artificial flavours and are ‘hyper-palatable’ – irresistible, easy to consume in excess and capable of hijacking the brain’s reward system. However, not all ultra-processed foods are created equal, and some can be valuable sources of essential nutrients. For example, I drink calcium-fortified soya milk daily, which technically falls into the ultra-processed category but plays an important role in meeting my nutritional needs as a plant-based eater. Eating soya foods can also add unsaturated fat, fibre and a range of vitamins and minerals to the diet.

My favourite treat? Chocolate soya milk 30 minutes before a workout. It’s the perfect combination of protein, easily digestible carbohydrates and deliciousness. Even ultra-processed foods can have their place in an overall healthful dietary pattern.

What’s the one food you can’t stand?

Extruded snacks (which have a Wotsit-like airy texture) are essentially carbohydrate foam – mostly air and starch processed at high temperatures. While they might be tasty, they offer little nutritional value: they’re typically low in fibre and protein, high in sodium, and contain various artificial flavours. The processing method also makes them quickly digestible which can lead to rapid blood sugar spikes, and that’s a concern for me as I have Polycystic Ovary Syndrome (PCOS). If I am craving something crunchy, I’d usually opt for some roasted chickpeas or edamame instead which are much more nutritious.

8 nutritionists on their favourite ultra-processed foods (and why they’re not worth avoiding)