Looking to double down on weight loss? A new study suggests that eliminating one food group can significantly enhance weight loss and lower cancer risk.
Participants lost twice as much weight when they adhered to a diet of minimally processed foods (MPFs) compared to one that included ultra-processed foods (UPFs).
UPFs — billed as ready to eat or heat — typically undergo several processing steps, feature additives and preservatives and contain high levels of sodium, refined sugars and cholesterol-spiking fats.
Participants in a new study lost twice as much weight when they adhered to a diet of minimally processed foods (MPFs) compared to one that included ultra-processed foods (UPFs). beats_ – stock.adobe.com
A recent study linked UPF exposure to 32 poor health outcomes, including a higher risk of cardiovascular disease, cancer, metabolic syndrome, obesity, non-alcoholic fatty liver disease, Type 2 diabetes and even premature death.
In this latest trial, the UPFs were relatively “healthy.” Items included store-bought breakfast cereal, granola bars, fruit snacks, flavored yogurt cups, instant noodles and ready-made lasagna.
By contrast, participants on the MPF diet were fed catered meals of overnight oats with fresh fruit, plain yogurt with toasted oats and fruit, handmade fruit and nut bars, freshly made chicken salad, homemade stir fry and spaghetti Bolognese.
While processing levels differed wildly between the two diets, portions and nutritional content were similar.
Researchers matched the diets for calories, sugar, fat, fiber and micronutrients. Both aligned with dietary guidance from the UK government, called the Eatwell Guide (EWG).
Participants lost weight on both diets, but considerably more when they abstained from UPFs. At the end of the eight-week trial, participants on the MPF diet lost 2% of their body weight compared to a 1% loss from the UPF diet.
Participants lost weight on both diets but considerably more when they abstained from UPFs. ISO101 – stock.adobe.com
The results were published this week in the journal Nature Medicine.
While these numbers are small, the trial period was relatively short. When extrapolated over a year, participants on an MPF diet would lose between 9% and 13% of their weight, while those who adhered to the UPF diet would drop 4% to 5%.
In addition to more pounds shed, the MPF diet also correlated to more fat loss, fewer cravings and lower triglycerides.
“Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health,” said senior study author Rachel Batterham from the UCL Centre for Obesity Research.
Researchers believe some of the weight loss can be attributed to people eating less on the MPF diet since UPFs are “hyperpalatable.”
Despite the known risks, UPFs can be a tough habit to kick since they have been engineered for convenience and cravings, with a combination of flavors and additives designed to encourage addictive eating behavior.
Comparatively, participants scored the MPF diet lower in taste and flavor ratings, suggesting that they ate less because the food was less compelling and addictive.
While processing levels differed wildly between the two diets, portions and nutritional content were similar. Allistair F/peopleimages.com – stock.adobe.com
Still, researchers noted that people were able to lose weight on the UPF diet, contradicting previous claims that UPFs inhibit weight loss.
Batterham maintains that this is owed in part to this particular UPF diet following nutritional guidelines.
“The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat and prioritizing high-fiber foods such as fruits, vegetables and nuts,” she said.
One situation in which UPFs may edge out their whole food competition? Plant-based meat replacement products.
The new study findings come as packaged foods and frozen meals persist in US diets, with recent research revealing that a shocking 60% of Americans’ daily caloric intake comes from UPFs.
While UPFs may not completely sabotage weight loss, they can contribute to a slew of health problems.
A recent study suggested that some UPFs may contain a disturbing amount of microplastics, which are potentially harmful to respiratory, reproductive and mental health.
UPF consumption has also been linked to an increased risk of lung cancer.
