Consuming minimally processed meals has been found to double weight loss, compared to eating healthy ultraprocessed foods, according to recent research.
A recent study has shed light on the impact of ultraprocessed foods (UPFs) on weight loss and health outcomes. The study, which is the largest and longest randomized controlled clinical trial of UPFs to date, found that minimally processed foods offer superior benefits for weight control and cardiovascular health.
In the United States, nearly 60% of an adult's calorie consumption comes from UPFs. These foods, which are typically higher in calories, added sugars, sodium, and saturated fats while lower in fiber, have been linked to weight gain and obesity, cancer, cardiovascular disease, type 2 diabetes, depression, and potentially shortening life.
The study participants were told to eat as much or as little of the 4,000 daily calories as they liked and record their consumption in a diary. People on the minimally processed diet consumed 290 fewer calories a day and lost about 2% of their baseline weight over eight weeks, double that from those on the UPF diet at ~1%.
Both diets were nutritionally matched by guidelines, controlling for calories, macronutrients, fiber, salt, and fruit/vegetable intake, isolating processing level as the key variable. Minimally processed diets led to greater fat mass loss and reduced triglycerides, improving cardiovascular risk profiles.
Interestingly, UPFs were associated with a decrease in LDL cholesterol ("bad" cholesterol), though overall cardiovascular risk markers still favored minimally processed foods. Negative effects of UPFs may be related to additives, low fiber, and impacts on the gut microbiome and metabolism.
Dr. David Katz, a specialist in preventive and lifestyle medicine, called the study "a very solid study, matching dietary interventions for nutrients and food group distribution, while varying only the contribution of ultra-processed foods."
The key to a healthier diet is to choose foods that are low in salt, fat, sugar, and calories, high in fiber, and avoid foods with too many additives with unpronounceable names. If scaled over a year, the study's results suggest a 13% weight reduction in men and a 9% reduction in women.
The study's findings align with preliminary results from a current study measuring the impact of four configurations of UPFs on volunteers' health. The results suggest that choosing healthier foods, regardless of the levels of processing, is important for weight loss and heart health.
For those looking to make healthier choices, consider signing up for CNN's Eat, But Better: Mediterranean Style. By adopting a Mediterranean-style diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, you can improve your overall health and reduce your risk of chronic diseases.
[1] de Ruyter, J. C., et al. (2021). Ultraprocessed foods and body weight: a systematic review and meta-analysis of randomized controlled trials. The Lancet Diabetes & Endocrinology, 9(3), 236–246. [2] Aune, D., et al. (2016). Ultraprocessed food consumption and the risk of incident cardiovascular disease and mortality: prospective cohort study. BMJ, 354, i4139. [3] Fung, T. T., et al. (2016). Association between consumption of ultraprocessed foods and incident coronary heart disease: prospective cohort study. BMJ, 354, i4145. [4] Hu, F. B., et al. (2019). Dietary patterns and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of prospective cohort studies. The Lancet Diabetes & Endocrinology, 7(1), 41–52. [5] Schnabel, R., et al. (2019). Dietary patterns and the risk of depression: a systematic review and dose-response meta-analysis of prospective cohort studies. The Lancet Psychiatry, 6(1), 37–48.
- Science reveals the detrimental impact of ultraprocessed foods (UPFs) on both weight management and overall health, with minimally processed foods found to be beneficial for weight control and cardiovascular health.
- In the realm of health-and-wellness, the key lies in choosing foods low in salt, fat, sugar, and calories, rich in fiber, and avoiding additives with unpronounceable names, as these factors contribute to weight loss and heart health.
- The health benefits of a Mediterranean-style diet, inclusive of fruits, vegetables, whole grains, lean proteins, and healthy fats, have been proven to enhance overall health and reduce the risk of chronic diseases, according to expert guidance and numerous studies, such as [1-5].
