A recent study has shed light on the health benefits of cutting back on ultra-processed foods, revealing positive effects on energy levels, weight loss, and overall well-being. The research, published in Obesity Science and Practice in December, highlights how a reduction in processed foods can improve health.
The study involved 14 participants who regularly consumed at least two ultra-processed foods a day. Over the course of eight weeks, these participants reduced their intake of such foods by nearly 50%. The results were striking: participants lost an average of 7.7 pounds and reported more energy, improved mood, and better skin.
According to Sapana Shah, MD, MPH, clinical associate professor at NYU Grossman School of Medicine, ultra-processed foods are typically calorie-dense and packed with refined sugars, fats, and additives like preservatives and artificial flavors. These foods make up 60% of the average American diet, and their consumption has been linked to various health issues.
Despite their widespread presence, cutting back on ultra-processed foods can lead to notable improvements in health. Tamar Samuels, RD, co-founder of Culina Health, emphasized that ultra-processed foods often lack essential nutrients, making it crucial to limit their intake.
Participants in the study ate 600 fewer calories per day after reducing their processed food intake. Their sugar consumption dropped by 50%, saturated fat by 37%, and sodium by 28%. Along with weight loss, many participants experienced less swelling in their limbs and felt less fatigued.
The study’s co-author, Charlotte Hagerman, PhD, noted that while this study serves as a pilot, the results show that even short-term dietary changes can have significant benefits. However, current U.S. nutrition guidelines do not specifically address reducing ultra-processed foods. Hagerman believes that food industry lobbyists may influence these recommendations, and she advocates for more programs to help people make healthier dietary choices.
Experts agree that reducing ultra-processed food intake could have far-reaching benefits. A 2024 review found a strong link between processed foods and increased risks of cardiovascular disease, type 2 diabetes, and cancer. Other studies suggest a connection to higher mortality rates, anxiety, and poor mental health.
Dr. Shah emphasized that reducing ultra-processed foods could decrease the risk of chronic diseases and improve overall mental well-being.
Cutting back on processed foods can be challenging, as they are often more affordable and convenient. However, experts recommend starting with small changes. Tamar Samuels advises gradually reducing processed food intake to form sustainable habits.
One helpful strategy is to focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Planning meals ahead of time and reading food labels can also make a significant difference. Additionally, preparing meals at home allows you to have full control over the ingredients.
Finally, staying hydrated can help curb cravings for ultra-processed foods. Sometimes, people reach for processed snacks when they are actually dehydrated rather than hungry, according to Samuels.
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