Study on Food Exchange Uncovers Impact of Highly Processed Foods on Weight Loss Hindrance
In a groundbreaking study published in Nature Medicine, scientists at University College London have found that people experience greater weight loss while eating minimally processed foods compared to ultra-processed foods. The research, funded by a medical charity and a UK non-governmental organization, involved 55 adult volunteers who followed either a minimally processed diet or an ultra-processed diet for eight weeks each, with a four-week break in between.
The ultra-processed diet in the study followed the U.K.'s dietary recommendations, with examples like breakfast cereal vs overnight oats for a meal. However, participants lost more weight and shed more unhealthy fat while eating the minimally processed diet. The volunteers in this study also reported having better control over their cravings while on the minimally processed diet.
The negative effect of ultra-processed foods (UPFs) on weight loss arises primarily due to three key reasons. First, UPFs have a higher calorie density, meaning they contain more calories per bite compared to minimally processed foods (MPFs). This calorie density encourages overconsumption, even when the diets are nutritionally matched.
Second, UPFs are more appealing to the taste buds, leading to increased calorie intake. Participants found UPFs more appetizing, despite both diets being reported as equally satiating. The processing may also change how quickly food is digested or absorbed, affecting hunger cues.
Third, the industrial processing of UPFs disrupts food structure, possibly impacting metabolic responses and satiety signals. This makes it easier to consume excess calories. Additionally, UPFs are cheap, widely available, and heavily marketed, supporting habitual overconsumption which undermines attempts at weight loss even when health guidelines are followed.
The study suggests that ultra-processed diets may stoke food cravings, contributing to the difficulty of maintaining a healthy weight. Clinical trials can provide stronger evidence, but they're challenging to conduct in the world of nutrition science due to factors like funding.
Dicken, the lead researcher, cautioned that it will take widespread societal shifts to change our collective diets for the better. The team has already launched their next study, testing out a behavioral support program to reduce people's intake of ultra-processed foods.
Policy actions that improve our obesogenic food environment and move away from individual responsibility are needed to ensure healthy diets are accessible and affordable for all. For individuals aiming to lose weight, the study indicates that sticking to minimally processed foods may offer the most benefit.
- In the study, volunteers on the minimally processed diet reported having better control over their cravings compared to those on the ultra-processed diet.
- One key reason for the negative effect of ultra-processed foods (UPFs) on weight loss is that UPFs have a higher calorie density, making them more conducive to overconsumption.
- The study implies that following a minimally processed diet, rather than an ultra-processed one, may be advantageous for individuals aiming to manage their weight and nutrition.
- The industrial processing of UPFs, which disrupts food structure, could potentially influence metabolic responses and satiety signals, contributing to habitual overconsumption and undermining weight-management efforts.
