It is not a surprise to anyone to read that ultraprocessed foods are substantially dangerous for health and that their excessive consumption can lead to diseases. However, researchers have sought to investigate the role that minimally processed foods play and their effects on weight loss. This is why researchers from the United Kingdom and the United States conducted a study – which has been published in Nature Medicine – through which they aimed to compare the effects of consuming these types of processed foods.
With a sample of 50 overweight individuals, 2 diets were carried out at different times, which shared the same values of fat, carbohydrates, fiber, fruit, and vegetables. One of the diets was based on ultraprocessed foods (UPFs), while the other was based on minimally processed foods (MPFs). According to Samuel Dicken, a chemical scientist at University College London (UCL), the idea was to analyze the effect of food processing on factors such as weight, blood pressure, body composition, and cravings.
The results showed that weight and body fat loss were greater in the MPFs diet, although not reaching completely significant data. According to Dicken, a greater loss would have been achieved if the duration of the diet had been more than eight weeks. For his part, global health and infection researcher at UCL, Chris van Tulleken, states that the responsibility lies with the global food system, which drives poor health due to the variety of cheap and unhealthy foods.
Ultra-processed foods (UPFs) and minimally processed foods (MPFs)
The difference between the two is implicit in their names. Ultra-processed foods are those that are based on industrial formulations created with ingredients such as oils and starches, and synthetic additives (colorings, flavorings, emulsifiers), resulting in products with very poor nutritional value; low in nutrients, high in sugars, fats, and salt. In contrast, minimally processed foods are those that have been altered only to improve aspects such as preservation, safety, or palatability. Moreover, they maintain their nutritional integrity, with fruits and vegetables being examples of this.
How do these foods affect our health?
Researchers from the United Kingdom and the United States have joined forces in a study aimed at analyzing the effect of the consumption of these foods on the human body, and the differences between them. To this end, they took a sample of 50 individuals suffering from overweight and provided them with two diets to follow at different times. One of the diets was based on ultra-processed foods (UPFs) and the other on minimally processed foods (MPFs), but both had the same amounts of fats, carbohydrates, fiber, salt, fruit, and vegetables. The breakfasts of the UPFs diet included oatmeal bars for breakfast and prepared meals for lunch, while the MPFs diet reserved oatmeal for dinner and homemade pasta for lunch.
Study Results
Both diets reported weight loss, but not at the same levels. The MPF diet showed double the weight loss, as well as more body fat loss and greater control over cravings. According to Samuel Dicken, a Chinese scientist at University College London (UCL), “The main goal of this trial was to fill crucial gaps in our knowledge about the role of food processing in the context of existing dietary guidelines and how it affects health outcomes such as weight, blood pressure, and body composition, as well as experiential factors like food cravings”.
Regarding weight reduction, during the 8-week duration of the diet, the MPF-based diet showed a reduction of 2% while the UPF diet showed 1%. Dicken argues that if there had been more time, the decline would have been more significant.
What do the results reflect?
The study did not have a completely significant sample. People with specific dietary restrictions were excluded, so the data could be somewhat biased. The global researcher of Health and Infection at UCL, Chris van Tulleken, said, “The global food system right now is driving poor health and diet-related obesity, particularly due to the wide availability of cheap and unhealthy foods.” He added, “This study highlights the importance of ultra-processing in driving health outcomes, in addition to the role of nutrients such as fat, salt, and sugar”.
Did you know that 50% of the calories consumed by Americans come from ultraprocessed foods?