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Understanding the Risks: How Concerned Should You Be About Ultra-Processed Foods?

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Ultra-processed foods

Ultra-processed foods are often high in fat and sugar.

Anastasia Krivenok/Getty Images

In recent years, health experts, scientists, and media outlets have increasingly highlighted the dangers of ultra-processed foods (UPFs). These foods are often linked to a surge in chronic diseases in today’s society. But what exactly are UPFs? Why should you be concerned about them? Let’s delve deeper.

Defining UPFs can be surprisingly challenging. Historically, humans have modified foods such as grains through processes like milling, salting, and fermenting for better taste and preservation. The concept of ultra-processed foods was coined in the late 2000s by Carlos Monteiro at the University of São Paulo, Brazil. UPFs are those derived from breaking down whole foods into parts like sugar, fat, and fiber, which are then chemically modified and often contain various additives. Common examples include breakfast cereals, biscuits, fish fingers, ice cream, mass-produced breads, and sugary drinks.

Until recently, dietary advice focused primarily on nutritional content. We’ve been instructed to limit foods high in salt, sugar, and saturated fats while opting for fiber-rich, vitamin-packed alternatives. The UPF concept has shifted this conversation, suggesting that the level of processing matters more than just nutrient content. Countries like Brazil, Belgium, and New Zealand have revised their dietary guidelines to discourage the consumption of UPFs.

Is there substantial evidence that UPFs harm health? Research indicates that diets rich in UPFs correlate with severe health risks, including cancer, diabetes, dementia, heart disease, and obesity. However, many of these studies only show correlation, not causation. Assessing the specific impacts of diet against other lifestyle and environmental factors—like poverty and pollution—can be complex. Furthermore, many studies rely on surveys, which can lead to inaccuracies in dietary reporting.

One of the most credible pieces of evidence comes from a 2019 randomized trial. This short-term study involved 20 participants consuming diets high in either UPFs or unprocessed foods over two weeks, then switching diets. Both types matched in caloric content and nutritional composition. Participants were provided with meals and snacks, allowing them to eat freely.

The results were striking: those on UPF diets consumed around 500 additional calories daily, gaining nearly 1 kilogram over two weeks, whereas those on unprocessed diets lost just under a kilogram. This suggests that the appeal of UPFs often leads to excessive caloric intake due to enhanced flavor and palatability.

Some experts suggest that UPFs could pose other health risks, such as contamination from factory processes. Furthermore, many contain additives like emulsifiers, which may potentially be harmful. Studies indicate that UPFs can disrupt the microbiome and promote inflammation. Advocates argue for stricter regulations on UPFs, akin to those for tobacco products, including clear warnings on packaging and advertising limitations.

However, critics claim the evidence isn’t robust enough to justify such measures. They argue that the UPF classification is too broad, potentially labeling some healthy foods, like yogurt and whole-grain breads, as unhealthy. Nutrition experts often struggle to categorize foods by processing levels, leading to confusion among the public. Additionally, not everyone can consistently prepare healthy meals, and harsh criticism of UPFs might eliminate accessible nutrition options.

So, how concerned should we be about UPFs? While they do encompass many unhealthy foods and tend to encourage overeating, most individuals could benefit from minimizing UPF intake while increasing whole food consumption. However, complete avoidance is likely impractical and unnecessary. Aim to reduce intake, diversify your diet, and prepare your meals when possible—yet enjoy the convenience of ready-made options occasionally without guilt.

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Source: www.newscientist.com

FDA Proposes Ban on BHA Additive in Processed Foods Like Meat and Bread

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The Food and Drug Administration (FDA) announced on Tuesday that it is taking steps toward potentially banning BHA, a food additive used in various processed foods, including meats and breads.

Butylated hydroxyanisole (BHA) has been a part of our food supply for decades. The FDA first designated this chemical as “generally recognized as safe” in 1958 and approved it as a food additive in 1961. BHA is primarily used to prevent fats and oils from spoiling and can be found in products like frozen foods, breakfast cereals, cookies, ice cream, and certain meat items.

The FDA has stated that it will initiate a new safety review of BHA, addressing long-standing concerns regarding its potential carcinogenic effects in humans.

In the 1990s, the National Toxicology Program identified BHA as “reasonably expected to be a human carcinogen” based on animal studies. Moreover, it is recognized as a known carcinogen under California’s Proposition 65, which can be viewed here.

Although studies linking BHA to cancer primarily focus on animal data from the 1980s and 1990s, there are not many studies involving human subjects.

As part of its review, the FDA is issuing information requests, inviting both the public and industry to submit data regarding the use of BHA and its safety profile.

Health and Human Services Secretary Robert F. Kennedy Jr. stated, “This reassessment signifies the end of the ‘trust us’ era in food safety.”

This review is consistent with President Kennedy’s “Make America Healthy Again” policy, which aims to reduce harmful chemicals present in the food supply.

Last year, President Kennedy announced intentions to eliminate all artificial colors from the food supply by the year’s end, citing claims that these colors contribute to behavioral issues in children, including hyperactivity. The FDA notes this connection is monitored but not established.

In response, the FDA has approved more extensive use of “natural” dyes such as beetroot red and spirulina extract, a color additive sourced from algae.

Marion Nestle, a professor emeritus at New York University specializing in nutrition and public health, expressed her desire to understand how the FDA plans to assess the safety of BHA.

Nestle noted that previous toxicity studies on BHA largely depended on laboratory tests and animal studies, which may not effectively translate to human health outcomes.

She added that conducting research directly on human subjects would be impractical, costly, and ethically challenging.

Despite these challenges, Nestle commended the FDA’s decision to initiate a new safety review of BHA, highlighting that it has been on the public interest bureau’s “avoid” list for years, an organization that tracks food safety.

“It’s time for the FDA to address it,” said Nestle. “It will be intriguing to see what the reviewers conclude.”

As of now, the Consumer Brands Association, an industry group, has not responded to requests for comment.

Source: www.nbcnews.com

How Ultra-Processed Foods Could Speed Up Aging

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Understanding Ultra-Processed Foods: A Key to Preventing Premature Aging

In recent months, I attempted to coin a new term to describe the modern influences accelerating aging, such as obesity, stress, heatwaves, and environmental pollution. I suggested labeling our current situation as an “aging environment,” inspired by the commonly understood concept of an “obesogenic” environment. Unfortunately, my term hasn’t gained traction, but there’s another critical aspect that requires attention—ultra-processed foods (UPFs).

What Are Ultra-Processed Foods?

For those unfamiliar, ultra-processed foods are pre-packaged items that undergo extensive manufacturing, commonly containing refined ingredients like sugars, fats, and proteins, along with potentially harmful synthetic additives such as dyes and preservatives. Typically low in essential nutrients like fiber and vitamins, these foods are high in fat, salt, and sugar. Common examples include:

  • Microwave meals
  • Salty snacks
  • Mass-produced breads
  • Sugary drinks
  • Instant noodles
  • Ice cream and candy
  • Baked goods
  • Processed meats
  • Condiments like mayonnaise and ketchup

Rising Consumption of Ultra-Processed Foods

Over the past five decades, UPFs have increasingly dominated Western diets. In high-income countries, including the UK, over half of caloric intake now comes from these harmful foods. While the trend has plateaued in recent years, global demand for UPFs remains high, largely due to their convenience and affordability.

Health Risks Linked to UPFs

Research has consistently shown that a high intake of UPFs correlates with a range of chronic health issues, including:

  • Obesity
  • Cancer
  • Type 2 diabetes
  • Cardiovascular disease
  • Inflammatory bowel disease
  • Fatty liver disease
  • Kidney disease

Moreover, a growing body of evidence indicates that high UPF consumption increases overall mortality risk. Studies conducted in Spain, France, and the US found that individuals with the highest UPF intake were significantly more likely to die compared to those with lower consumption.

UPFs and Premature Aging

Recent research points to a strong connection between UPFs and premature aging. A 2024 study examined the diets of 16,055 U.S. adults aged 20 to 79, revealing that a higher percentage of calories from UPFs corresponded to accelerated biological aging. Specifically, every 10% increase in caloric intake from UPFs was associated with a 0.21-year increase in biological age.

Though skeptics may question the accuracy of biological age measurement, it is crucial to note that these studies compare groups rather than individuals, mitigating measurement biases. Even modest increases in biological age have been linked to higher risks of chronic disease and mortality.

Implications and Future Research

While studies like NHANES primarily snapshot dietary impacts, they suggest that UPFs contribute significantly to the aging environment alongside other factors like obesity and environmental stressors. Researchers debate whether it’s the poor nutritional quality of UPFs or the processing methods that cause accelerated aging.

Despite the unknowns, two substantial studies across diverse populations consistently link high UPF consumption to accelerated aging. The takeaway is clear: if possible, avoid ultra-processed foods.

While navigating a world saturated with UPFs is challenging, prioritizing whole, real foods remains beneficial. Let’s raise awareness and combat the aging environment we live in.

Source: www.newscientist.com

Study: Flavanol-Rich Foods Shield Men’s Vascular Health Against the Detrimental Effects of Prolonged Sitting

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Prolonged sitting can lead to a temporary decline in blood vessel function and blood pressure. Implementing specific eating strategies while in a sitting position may either alleviate or exacerbate these effects on vascular health. Recent research indicates that dietary cocoa flavanols, consumed prior to two hours of uninterrupted sitting, effectively counteract the deterioration in vascular function seen in young, healthy men. The beneficial effects of flavanols were consistent across individuals with varying levels of cardiorespiratory fitness, suggesting that even those with high fitness do not escape the decline in vascular function or blood pressure associated with sitting.

Consuming flavanol-rich foods during sedentary periods can be an effective method, used alone or alongside other strategies (such as reducing sedentary time), to mitigate the adverse effects of inactivity on the vascular system. Image credit: Daniele et al., doi: 10.1113/JP289038.

Sedentary behavior has become exceedingly common in contemporary society.

Over the past two decades, it has been reported that the time spent sitting among young Americans has escalated from an average of 5.5 to 6.5 hours per day (an increase of 18.2%).

Sitting encompasses not only professional or commuting scenarios but also leisure activities like watching television or playing video games.

Previous studies indicate that a 1% decrease in vascular function (measured via brachial flow-mediated dilatation, which reflects arterial elasticity) correlates to a 13% rise in the risk for cardiovascular diseases such as heart disease, stroke, and heart attack.

Researchers, including Catarina Rendeiro and her team at the University of Birmingham, sought to determine if diet—as specifically influenced by flavanol-rich foods—could mitigate the vascular risks associated with extended sitting.

Flavanols are polyphenolic compounds naturally found in certain fruits, teas, nuts, and cocoa beans.

Research has shown they provide cardiovascular benefits, notably in protecting vascular health during mental stress.

“We spend significant amounts of time seated, whether at a desk, driving, traveling, or relaxing on the couch,” Dr. Rendeiro notes.

“Even while inactive, our bodies can experience stress.”

“Identifying methods to alleviate the impacts of prolonged sitting on vascular function might significantly lower cardiovascular disease risk.”

To investigate this, researchers assessed whether ingesting flavanols shortly before two hours of sitting could preserve blood vessel function in the arms and legs.

A total of forty healthy young men (20 with high fitness and 20 with low fitness) were given either a high-flavanol (695 mg total flavanols per beverage) or low-flavanol cocoa beverage (5.6 mg total flavanols per beverage) before undergoing a two-hour sitting test.

This study focused solely on men due to potential fluctuations of estrogen during women’s menstrual cycles, which might impact how flavanols affect vascular health while sitting. Future trials will address this aspect.

The research team conducted various vascular measurements pre- and post-sitting, including (i) superficial femoral and brachial artery FMD, (ii) arterial resting shear rate and blood flow, (iii) systolic and diastolic blood pressure, and (iv) leg muscle oxygenation.

For both groups that consumed low-flavanol cocoa before sitting, there was a decrease in FMD in arm and leg arteries.

This indicates that even high fitness levels do not shield individuals from the effects of seated inactivity.

Both groups also exhibited a significant rise in diastolic blood pressure, reduced shear rate and blood flow in both arteries, and lower muscle oxygenation.

However, participants who consumed the high-flavanol cocoa drink retained their FMD levels in both the arm and leg arteries, demonstrating the protective effects of flavanols across various fitness levels.

This is the first instance where flavanols have been recognized for their ability to prevent vascular dysfunction linked to prolonged sitting in healthy young men.

Professor Sam Lucas remarked: “Our findings reveal that even those with high fitness levels are not immune to the temporary vascular impairments caused by sitting and consuming only low-flavanol cocoa.”

“Remarkably, after consuming the high-flavanol beverage, both fit and unfit participants maintained their FMD levels, unaffected by two hours of sitting.”

This study also uniquely demonstrated that pre-existing cardiorespiratory fitness levels do not influence how flavanol intake affects vascular function.

This means everyone, irrespective of fitness levels, can reap the rewards of flavanol consumption.

“Integrating flavanol-rich foods into your diet is quite simple,” asserts Alessio Daniele, a PhD candidate at the University of Birmingham.

“Cacao products that retain flavanol levels are readily found in supermarkets and health stores.”

“If cocoa isn’t your preference, consider incorporating apples, plums, berries, nuts, or black and green teas, which are common in kitchens.”

“Our findings suggest that consuming flavanol-rich foods and beverages during sedentary periods is an effective strategy to mitigate the impacts of inactivity on vascular health,” Dr. Rendeiro indicates.

“Given the upward trend in sedentary lifestyles and the associated risks to vascular health, integrating flavanol-rich foods and beverages with short breaks for walking or standing can promote long-term well-being, regardless of physical fitness levels.”

The study was published in October 2025 in the Journal of Physiology.

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Alessio Daniele et al.. Dietary flavanols maintain endothelial function in the upper and lower extremities during sitting in healthy men with high or low physical fitness. Journal of Physiology published online October 29, 2025. doi: 10.1113/JP289038

Source: www.sci.news

The Surprising Benefits of Some Ultra-Processed Foods

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Ultra-processed foods (UPFs) have been labeled as “poison,” “addictive,” and “junk,” sparking justified concerns due to their links with various health issues, including obesity, type 2 diabetes, anxiety, and depression.

Their rapid rise has transformed the food landscape so drastically that what we consume today would be unrecognizable to even recent generations. From an evolutionary perspective, our bodies certainly aren’t equipped to handle them.

It’s no surprise that UPFs are a primary focus in efforts to tackle diet-related chronic diseases in the UK and US. However, we believe that the prevailing panic surrounding UPFs needs to be replaced with more thoughtful discussions. Not all ultra-processed items, like flavored yogurt or whole grain bread, deserve the same cautionary approach as sweets or sugary cereals. Being ultra-processed doesn’t inherently equate to being unhealthy; our perspective should be informed by previous scientific research.

As people consume more UPFs, their intake of saturated fat, sodium, and sugar tends to rise, while their intake of fiber, protein, and vital micronutrients declines. This trend runs counter to a healthy diet. Kevin’s recent research indicates that UPFs are often overeaten when they are energy-dense (more calories per bite) or particularly palatable (often combining nutrients such as sugars and fats that rarely coexist in nature).

On the other hand, Kevin’s research demonstrates that consuming UPF-rich meals that are energy-dense but less palatable can prevent weight gain. In fact, you could potentially lose weight even without intending to follow such a diet.

These insights hold significant implications, not only for individual choices but also for nutrition policies and regulations. Instead of broadly targeting all UPFs, efforts should concentrate on those that don’t meet healthy food standards. The U.S. Food and Drug Administration (FDA) is already heading in this direction, having recently introduced a definition of “healthy” food. This approach mirrors the UK’s nutritional profiling system, which emphasizes increasing the consumption of ingredients like fruits, vegetables, and whole grains while restricting sugar, sodium, and saturated fat. By honing in on UPFs with high-calorie or palatability-inducing combinations of nutrients, we can better tackle products that significantly contribute to obesity and related health concerns.

Addressing these specific foods requires implementing public health policies akin to those used in reducing tobacco usage, such as marketing limitations, compulsory labeling, and robust taxation. Furthermore, we must promote policies that improve the convenience, affordability, and accessibility of healthy foods, while also encouraging companies to reformulate UPFs to be healthier. For instance, envision a pizza made with a frozen whole-wheat crust topped with vegetables.

Some UPFs already align with FDA standards for healthy foods (such as whole grain bread and yogurt), and these items are today free from such regulations. Many people rely on UPF pasta sauces, hummus, frozen meals, canned beans, and bread, which can easily fit into a healthy diet. Therefore, it is crucial to pinpoint which UPFs pose the greatest risk.

While UPFs are not going away anytime soon, their narrative is still evolving. Let’s move past the fear and toward informed coexistence by recognizing how certain UPFs can be detrimental and taking appropriate action.

Co-authored by Julia Belluz and Kevin Hall. Food Intelligence: The science of how food nourishes and harms us.

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Source: www.newscientist.com

Plant-Based Dog Foods Offer Nearly All Essential Nutrients for Your Pet

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Plant-based and meat kibbles might both be deficient in crucial nutrients

Snizhana Halytska/Alamy

To ensure a balanced diet, vegetarian and vegan dog foods need specific adjustments.

Research indicates that meat-free dry kibble fulfills dogs’ protein and fat needs but is typically short on iodine and vitamin B. With the right supplements or improved commercial options, plant-based dog foods can maintain pets’ health while minimizing the ecological footprint of the pet food industry Rebecca Broseyk from the University of Nottingham, UK.

“Provided they get all necessary nutrients from their food, dogs will thrive,” she explains.

Many vegans and vegetarians who have dogs often grapple with the ethics of feeding meat to carnivorous pets David Gardner at the University of Nottingham. In light of this concern, manufacturers are beginning to offer plant-based options.

Organizations such as the European Federation of Pet Food Industry and the American Association for Feed Management are advocating for standardized assessments of commercial pet foods and additives to guarantee nutritional adequacy. Nonetheless, most pet foods globally lack thorough nutritional evaluations by independent experts, according to Gardner.

Brociek, Gardner, and their team examined 25 types of commercially available dry foods for healthy adult dogs, of which 19 were formulated with either meat or plants. Among these, two were labeled vegetarian and four were vegan.

Researchers assert that although marketed as nutritionally complete, none of the official dog dietary guidelines were entirely met. However, all foods did manage to provide appropriate levels of protein, fatty acids, and essential amino acids.

The majority, including five out of six plant-based options, fell short on iodine, although seaweed served as a beneficial remedy for these deficiencies.

The vitamins were generally sufficient, except for vitamin B, which was especially deficient in plant-based options. Dogs lacking vitamin B can experience skin, nerve, and digestive issues, suggesting that manufacturers should bolster their formulations, the researchers state.

The results indicate a need for oversight in dog food production across all types, not just those that are plant-based. Andrew Knight from Murdoch University, Australia, stresses, “Consumers expect that if a product claims to be nutritionally healthy, it should be accurate, but that’s often not the case.”

“A vegetarian diet can be beneficial if nutrients lacking in plant sources are adequately replaced, similar to the considerations for humans choosing vegetarian diets,” says Lucia Casini from the University of Pisa, Italy, who adds that pet owners should refrain from making their own plant-based meals for their pets.

Dogs have evolved to consume a variety of foods, so a well-rounded plant-based diet can fulfill their nutritional needs, which can also lower the environmental impact associated with meat production, including greenhouse gas emissions, according to Gardner.

“They are genuine omnivores,” he remarks. “As many Labrador owners (myself included) will attest, they will eat just about anything.”

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Source: www.newscientist.com

Research Links Fried Foods to Increased Diabetes Risk

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Craving some fries? Indulging in deep-fried delights might raise your chances of developing type 2 diabetes.

As per research released on Wednesday in the Journal BMJ, swapping out weekly servings of fries for boiled, baked, or mashed potatoes could diminish the risk of this chronic illness.

The study analyzed the eating habits of over 205,000 adults in the U.S. who completed a dietary survey spanning nearly 40 years. They investigated the correlation between potato consumption and the onset of type 2 diabetes.

Results indicated that a weekly intake of French fries raised the risk of type 2 diabetes by 20%. In contrast, consuming an equivalent amount of boiled, baked, or mashed potatoes showed no association with the disease.

According to the CDC, one in ten Americans with diabetes has type 2. This condition can lead to elevated risks of heart attacks, strokes, and kidney damage.

The findings emphasize the importance of food preparation methods in determining health risks and benefits, noted Seyed Mohammad Mousavi, the lead author of the study and a postdoctoral researcher at the Harvard Chan School of Public Health.

“Not all potatoes are created equal,” he remarked. “Even consuming less than one serving of fries weekly can elevate the risk of type 2 diabetes.”

Unlike boiled or baked potatoes, fries are often cooked in oils high in trans fats or saturated fats. The body struggles to properly metabolize these fats, leading to insulin resistance—an issue that regulates blood sugar levels. Frequent consumption of fried foods can contribute to obesity and inflammation, further increasing the likelihood of type 2 diabetes.

“Fried potatoes absorb fat, raising their caloric content. Consuming multiple servings of fries can contribute to weight gain,” stated Candida Rebello, director of the Nutrition and Chronic Disease Program at Louisiana State University, who was not part of the study.

This research leveraged data collected when various frying methods were prevalent from 1984 to 2021. Nowadays, most fast-food chains utilize vegetable oils like canola, sunflower, soybean, and peanut oils. However, beef fat was common in the 1980s, which shifted to partially hydrogenated oils in the early 1990s. Most trans fats have been phased out of the U.S. diet by 2018.

Secretary of Health and Human Services, Robert F. Kennedy Jr., claimed that the seed oils in use today contribute to rising obesity levels in children, suggesting a return to beef fat—a stance lacking robust scientific backing.

“Beef tallow is rich in saturated fats, which can be harmful. I do not endorse that,” Mousavi emphasized.

One drawback of Mousavi’s study is that it doesn’t account for added unhealthy ingredients in boiled, baked, or mashed potatoes.

“What do people put on baked potatoes? Butter, bacon, cheese, sour cream,” said Shannon Gallien, an assistant professor of nutrition science at Texas Institute of Technology. “We don’t know if they consumed the skin either.”

Gallien noted that potato skins are rich in fiber and essential nutrients, helping regulate blood sugar. When prepared without deep frying or excessive fats, potatoes can provide a good source of potassium, which supports blood pressure regulation.

“Certainly, potatoes can be a nutritious food choice as long as they are neither fried nor smothered in fat,” Gallien stated.

Mousavi suggested that baking fries at home with healthier oils like olive or avocado oil could lower diabetes risk compared to fast food versions. Opting for whole grains, such as farro or whole-grain bread and pasta, could yield even greater benefits due to their lower glycemic index, reducing the likelihood of rapid blood sugar spikes.

His research found whole grains pose a lesser risk of diabetes than all potato varieties. Conversely, white rice correlated more strongly with the risk of type 2 diabetes than any of these alternatives.

Megan Marcahai, communications director at Potato USA, emphasized that fries can “fit into a healthful dietary framework when consumed in moderation.”

Gallien highlighted the importance of evaluating one’s overall diet, since it significantly impacts health more than single food items. Nutritionists generally endorse a colorful array of foods, incorporating healthy proteins, varied fruits, vegetables, whole grains, fish, beans, and nuts.

“People don’t eat isolated items. They consume a range of foods,” Gallien concluded.

Source: www.nbcnews.com

Zero-Calorie Foods Won’t Aid Your Weight Loss Journey

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The concept of negative or zero-calorie foods, while popular on diet platforms, remains a topic of debate. The premise suggests that our bodies expend as much energy, if not more, digesting certain fruits and vegetables than the energy they provide.

However, there is no scientific backing for this notion. Even the foods lowest in calories, like celery and watercress, contain essential energy for their digestion.

In 2019, a researcher at the University of Alabama conducted a study involving celery and a bearded dragon. You can read the study here. Although the choice of a reptile may seem peculiar, bearded dragons have an omnivorous diet and a digestive process akin to humans.

The large lizard consumed 5% of its body weight in celery. Researchers monitored metabolic rates, gathered fecal and urinary samples, and assessed energy expelled through excretion.

The findings revealed that lizards only utilized about three-quarters of the energy provided by celery, which challenges the idea of negative calorie foods.

Nonetheless, some nutrition experts contend that emphasizing calorie count is not the best strategy for weight management, as the body employs different biological processes for digesting various food types.

For example, our bodies expend considerably more energy breaking down proteins compared to fats and carbohydrates, which are more easily accessible for energy. Thus, the type of food is more crucial than merely the calorie content.

Ultra-processed foods are often high in fats and carbohydrates, offering quick satisfaction but packing a lot of energy, much of which gets stored in fat cells.

In contrast, whole foods, particularly those rich in protein and fiber, generally require more energy for digestion than their processed counterparts.

Fruits and vegetables, often branded as negative or zero-calorie foods, are vital components of a balanced diet.

However, relying solely on these could deprive you of essential nutrients and lead to significant hunger and frustration.

This article addresses the inquiry (from Dani Sherman via email) regarding “Are Negative Calorie Foods Real?”

Feel free to email us your questions at Question@sciencefocus.com or message us on Facebook, Twitter, or Instagram (please include your name and location).

Discover our ultimate Fun Facts and more exciting science content.

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Source: www.sciencefocus.com

Four Foods That Enhance Ozempic Weight Loss (and Ones That Hinder It)

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There are no specific foods that are prohibited while using Ozempic (semaglutide), which is prescribed for managing type 2 diabetes and may assist in weight loss.

However, the following recommendations can help maximize your weight loss efforts and promote a sustainable, healthy diet over time.

Foods to Increase…

1. High-fiber foods

Fiber slows the digestion process and enhances the effectiveness of Ozempic in emptying the stomach, helping you feel full longer and preventing blood sugar spikes.

Examples of high-fiber foods include vegetables (like leafy greens, carrots, broccoli, etc.), fruits (such as apples, berries, oranges, etc.), and whole grains like oats.

High-fiber options like oats and fruits can slow sugar release and support gut health – Credit: Zeljkosantrac

2. Lean protein

Incorporating lean proteins such as chicken, fish, and plant-based proteins helps stabilize blood sugar levels.

3. Healthy fats

Sources of healthy fats like avocados, nuts, seeds, and olive oil provide sustained energy and assist in blood sugar regulation without causing spikes.

4. Low-glycemic foods

Foods with a low glycemic index, such as sweet potatoes and non-starchy vegetables, can help prevent rapid increases in blood glucose levels.

Processed and fried foods may exacerbate the side effects of semaglutide, including nausea – Credit: Alexander Spatari via Getty

Foods to Reduce…

1. Sugary treats

Candies, pastries, sodas, and other sweet snacks can cause spikes in blood sugar and contribute to nausea and other digestive issues.

2. Processed and Fried Foods

These foods are typically high in unhealthy fats, salts, and preservatives, which can worsen nausea and interfere with blood sugar control.

3. Spicy Foods

Due to the delayed gastric emptying caused by Ozempic, spicy or heavy foods may lead to nausea or gastrointestinal discomfort.

4. Alcohol

Individuals taking Ozempic may experience reduced alcohol tolerance, so it’s wise to be mindful of consumption. Additionally, alcohol contains calories that won’t aid in weight loss.

This article addresses the question posed by Jamil Pierce from Surrey: “What are the best and worst foods to eat while on Ozempic?”

Please reach out to submit your questions to Question @sciencefocus.com or message us via Facebook, Twitter, or Instagram (please include your name and location).

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Source: www.sciencefocus.com

6 “Healthy” Foods You Might Not Realize Are Highly Processed

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Pre-packaged foods like pasta and rice are staples in a balanced diet, but items like potato chips and sugary snacks are clearly less healthy. For many processed packaged foods, label claims can muddle the lines between what is genuinely nutritious and what isn’t.

Recent studies indicate that ultra-processed foods can elevate the risk of over 30 health issues, including cardiovascular and metabolic diseases, as well as mental health concerns. Therefore, the degree of processing and its effects on our bodies should be increasingly scrutinized.

While every food contributes to a healthy, balanced diet, not all foods hold the same nutritional value. It’s vital to approach your nutritional plan without solely relying on the claims made on food labels; consider how these foods fit into the broader context of your life and your goals, taking into account your unique health needs, financial situation, work commitments, and other life pressures.

Additionally, there’s no need to panic over headlines that warn of a “50% increased risk” of a disease from certain foods. While this sounds alarming, such statistics represent relative risks for the general population, not the individual.

This implies that these figures are not absolute; they depend on variables like the quantity of food consumed, frequency of intake, dietary diversity, and overall health risks.

Nutrition doesn’t exist in isolation, but understanding evidence, avoiding exaggerations, and considering context can help us make healthier choices. Below are some commonly misunderstood supermarket products.

“Premium” Ready Meals

Prepared meals such as lasagna, shepherd’s pie, and curry often labeled as “Finest” or “Best” are marketed as convenient shortcuts to balanced nutrition. Although the ingredient lists may seem appealing, including pasta, meat, cheese, and spices, cooking these dishes at home from scratch remains a more nutritious choice.

Ready meals frequently contain preservatives and stabilizers, often being overly salty for preservation, safety, and enhanced flavor.

Manufacturers that use fewer ingredients typically do so to cut costs, resulting in dishes that are often unbalanced and lacking in vegetables.

Cooking at home offers the added advantage of incorporating more vegetables and whole grains into your meals. Consider adding veggies to your ready-made meals for better nutrition without sacrificing convenience.

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Plant-Based “Milk”

Plant-based milk alternatives are marketed as “healthier” substitutes for traditional dairy products. However, they are not direct nutritional equivalents.

Dairy products undergo minimal processing, while plant-based alternatives are often highly processed, involving heating, juicing, and extracting, with nutrients like calcium added later but prone to settling at the bottom. If the carton isn’t shaken well, these nutrients often go undetected.

The health benefits of plant-based milk alternatives are still up for debate, as while they are great for those who cannot or choose not to consume traditional dairy, long-term consumption effects haven’t been thoroughly investigated.

Meat Alternatives

Much like plant-based milk, meat substitutes derive their health halo from being “plant-based.” However, it’s worth noting that chips, candy, and beverages can also be made from plants. The true benefit lies in consuming whole foods rather than heavily processed plant-based ingredients.

Reducing meat consumption, particularly processed varieties, is associated with improved overall health, but replacing one unhealthy component with another doesn’t necessarily yield health benefits.

Meal Replacement Drinks

These beverages often claim to deliver complete nutrition within calorie-controlled portions while requiring minimal preparation effort. While they might be useful in specific situations, such as illness or injury, they come with caveats.

While these drinks contain essential nutrients, they often lack natural food’s vital “biological activity,” compounds that promote health. Also, relying heavily on these formulations reduces dietary diversity, key for spreading risk and enjoyment in one’s diet, making it crucial to seek professional guidance for balanced nutrition.

Breakfast Cereals

Breakfast cereals can vary widely in nutrient content. Some are minimally processed and low in sugar, such as oats, while others are sugary and closely resemble dessert items.

Research has linked the consumption of breakfast cereals to improved overall nutrition. Context is vital when evaluating their role in your diet.

Granola/Protein Bars

This category features a wide range of products. Some bars are heavily processed, high in salt, sugar, and additives, yet context plays a significant role. Replacing whole foods with these bars may not promote health, but if you’re swapping out less healthy snacks, they can present some benefits. For many, the convenience, shelf-stability, and predictability of these bars can be advantageous, though they’re likely not a nutritious daily staple for most people.

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Source: www.sciencefocus.com

Study: Eating Methyladaptogen-Rich Foods May Lower Epigenetic Aging Indicators

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As we age, the likelihood of developing chronic non-infectious diseases increases, necessitating interventions that target the aging process. One of the measures used to assess biological aging in these interventions is an algorithm that analyzes DNA methylation patterns, referred to as epigenetic clocks. This new research focuses on identifying beneficial nutritional components such as green tea, oolong tea, turmeric, rosemary, garlic, and berries.

Villanueva et al. suggest that targeted food choices may help slow the aging process. Image credit: Sci.News.

“We have observed numerous individuals struggling with their health,” stated Dr. Jamie L. Villanueva, a researcher at Washington University and the National University of Natural Medicine.

“The DNA methylation pattern, which acts as a chemical marker in DNA, can reveal whether a person is aging faster or slower than anticipated.”

“This research employed Horvath’s epigenetic clock, a widely recognized method, to assess changes in epigenetic age.”

Researchers studied healthy men aged 50-72 who had previously undertaken an 8-week program featuring a plant-based, nutritious diet, complemented by guidance on exercise, sleep, and stress management.

The team investigated individual dietary variations to understand why some participants exhibited greater improvements in their epigenetic age compared to others.

The findings showed that participants consuming higher amounts of methyladaptogenic foods—like turmeric, rosemary, garlic, berries, green tea, and oolong tea—experienced a notable reduction in their epigenetic age.

These positive effects remained significant even after accounting for weight changes and initial epigenetic ages, indicating a direct impact of the foods on aging markers.

“In hierarchical linear regression analyses, foods assessed as polyphenol modulators of DNA methylation, previously categorized as methyladaptogens, demonstrated a significant linear association with changes in epigenetic age after controlling for baseline epigenetic age acceleration and alterations in body weight,” the researchers explained.

The natural compounds in methyladaptogenic foods are known to influence gene behavior through their effects on DNA methylation.

Prior research has indicated that these compounds may support healthy aging and lower the risk of conditions like heart disease and cognitive decline.

Though this study involved a relatively small cohort of middle-aged men, it contributes to the expanding body of global research suggesting that diets rich in polyphenols found in vegetables, fruits, and tea are linked to slower aging.

The results reinforce previous studies on Mediterranean and traditional Japanese diets, renowned for their health benefits.

“Future studies should involve a larger and more diverse population and explore these findings using updated tools for measuring epigenetic aging,” the author noted.

“Based on current findings, this study underscores practical, food-based strategies that can help mitigate epigenetic aging and promote long-term health.”

Study published in the journal aging.

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Jamie L. Villanueva et al. 2025. Dietary relationships with epigenetic age decline: secondary data analysis of methylated diet and lifestyle studies. aging 17(4):994-1010; doi:10.18632/aging.206240

Source: www.sci.news

The Best Foods for a Longer, Healthier Life: Anti-Aging Diet Research Unveiled

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Studies spanning three decades on eight popular diets have pinpointed the ones most likely to promote long-term health since the 1970s.

The Alternative Healthy Diet Index (AHEI) diets have shown slightly superior health benefits compared to the planetary health food index, Mediterranean diet, and healthy plant-based diets.

The AHEI diet focuses on increased consumption of vegetables, fruits, legumes, and nuts while limiting other foods like sugary drinks, red and processed meat, salt, and trans fats. Some meat, fish, and dairy products are allowed in moderation.

Other diets studied had similar characteristics but varied in terms of the amount of permissible meat intake for foods like olive oil, fish, and berries.

“This diet provides all the essential nutrients and food varieties necessary for maintaining a healthy life,” stated corresponding author Dr. Marta Guash Fere, an associate professor at the University of Copenhagen in an interview with BBC Science Focus. “It is a widely recognized dietary pattern focused on disease prevention.”

The study’s healthy diet emphasizes plant foods like vegetables, fruits, legumes, and nuts – Credit: Marcos Elif Castillo Ramirez via Getty

The study conducted by Harvard University’s Chan School of Public Health, Copenhagen University, and the University of Montreal analyzed data from over 105,000 middle-aged nurses and healthcare professionals.

Participants completed meal surveys over 30 years which were scored based on their adherence to eight different dietary patterns.

While only 9.3% of participants were categorized as healthy agers, those closest to the AHEI diet were found to be 86% more likely to reach 70 years of age in good health.

These individuals were also over twice as likely to reach 75 years of age in good health compared to those following diets less similar to the AHEI diet.

Healthy aging was defined as reaching 70 years of age with good cognitive, physical, and mental health without major chronic diseases like heart disease, diabetes, and cancer.

“This research focuses on healthy aging, aiming not just for longevity but for quality of life as well,” explained Guash Ferre. “We are concerned with maintaining overall health in various aspects – physical, cognitive, emotional, and mental.”

The second most effective diet was the Planetary Health Diet Index, promoting both human and environmental health by favoring plant-based diets.

Adherence to any of the eight diets was associated with improved aging, all emphasizing high plant food intake over meat, including vegetables, whole grains, nuts, and legumes.

Though they shared similarities, some diets were variations of the Mediterranean diet focused on longevity, while others were more plant-based or designed for specific purposes like reducing inflammation or safeguarding against cognitive decline.

Guash Ferre noted the intriguing aspect that the diet most conducive to healthy aging includes moderate incorporation of healthy animal-based foods.

She suggested that these proteins might benefit middle-aged and older populations by protecting against conditions like osteoporosis but may not be ideal for younger adults not addressed in the study.

Reduced consumption of ultra-processed foods was linked to improved aging, a finding detailed in Natural Medicine.

Read more:

About our experts:

Dr. Marta Guash Fere is an associate professor at the University of Copenhagen in Denmark and at the Department of Nutrition in Harvard Chan School of Public Health. She holds a PhD in nutritional epidemiology.

Source: www.sciencefocus.com

Staple plant foods high in starch were a key component in the human diet nearly 800,000 years ago

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Archaeologists say they have extracted various starch granules from stone tools found at an early Middle Pleistocene site in Israel. These include acorns, grass grains, water chestnuts, yellow waterlily rhizomes, and legume seeds.

Examples of plant parts recovered from Gesher Benot Yaakov's percussion instruments, including whole plants, edible parts, and characteristic starch granules. From left to right: oak, yellow water lily, oat. Scale bar – 20 μm. Image credit: Hadar Ahituv and Yoel Melamed.

The 780,000-year-old basalt tools were discovered at the early Middle Pleistocene site of Gesher Benot Yaakov, located on the shores of ancient Lake Hula.

They were examined by a team of researchers led by Bar-Ilan University. Dr. Hadar Ahitub.

“Our study contradicts the prevailing theory that ancient humans' diets were primarily based on animal protein, as suggested by the popular 'Paleo' diet,” the scientists said. Ta.

“Many of these diets are based on interpretations of animal bones found at archaeological sites, and very little plant-based food has been preserved.”

“However, the discovery of starch granules in ancient tools provides new insight into the central role of plants, especially the carbohydrate-rich starchy tubers, nuts and roots essential to the energy needs of the human brain. I got it.”

“Our research also focuses on the sophisticated methods that early humans used to process plant materials.”

The authors recorded more than 650 starch granules in basalt maces and anvils, tools used to crack and crush Gesher Benot Yaakov's plant foods.

These tools are the earliest evidence of human processing of plant foods, and were used to cook a variety of plants, including acorns, grains, legumes, and aquatic plants like yellow water lilies and the now-extinct water chestnut. was used to.

They also identified microscopic debris such as pollen grains, rodent hair, and feathers, supporting the reliability of the starch findings.

“This discovery highlights the importance of plant foods in the evolution of our ancestors,” Dr. Ahitub said.

“We now know that early humans collected a wide variety of plants throughout the year and processed them using tools made of basalt.”

“This discovery opens a new chapter in the study of the deep relationship between early human diets and plant-based foods.”

The findings also provide insight into hominin social and cognitive behavior.

“The use of tools to process plants suggests a high degree of cooperation and social structure, as hominins operated as part of a larger social group,” the researchers said.

“Their ability to exploit diverse resources from both aquatic and terrestrial environments demonstrates a deep knowledge of their surrounding environment, similar to that of modern humans today.”

“This discovery is an important milestone in the field of prehistoric research, providing valuable evidence about the diet of our ancient ancestors and providing new perspectives on human evolution and the development of complex societies.”

Regarding this research, paper this week, Proceedings of the National Academy of Sciences.

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Hadar Ahitub others. 2025. Starch-rich plant foods 780,000 years ago: Evidence from Acheulean impact stone tools. PNAS 122 (3): e2418661121;doi: 10.1073/pnas.2418661121

Source: www.sci.news

Are fermented foods like kimchi and kombucha truly beneficial for gut health?

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Korean traditional fermented appetizer kimchi cabbage salad and sticks in ceramic bowl on gray spotted background. Lay flat, space. Shutterstock ID 1343369669;Purchase order: -;Work: -;Client: -;Other: -

Shutterstock/Natasha Breen

Humans have been fermenting foods and drinks for at least 13,000 years and touting their health benefits for almost as long. However, even though we have a long history with these foods, we are only just beginning to determine whether these foods are actually beneficial to our health.

But unlike our ancestors, we now know how fermentation works. Microorganisms such as certain yeasts and bacteria break down the sugars in grains, fruits, vegetables, and dairy products in ways that prevent them from spoiling and create their unique flavors. But what does this mean for our health?

This article is part of a series on nutrition that delves into today’s hottest trends. Click here for details.

Many studies have shown that fermented foods, especially dairy versions, Reduced risk of heart disease, type 2 diabetes and obesity. for example, 2023 survey A study of more than 46,000 adults living in the United States found that eating fermented foods was associated with lower blood pressure, body mass index, and waist circumference.

However, much of the research lumps all types of fermented foods together, and given the health effects of these products, it is likely that people who consume fermented foods are also more likely to take care of their health in other ways. I understand. Both of these factors make it difficult to determine what is actually driving the observed benefits.

benefits of yogurt

However, the most likely case is yogurt. Many large-scale studies have linked its consumption to: Improving immunityimprove bone density and longevity, and reduce the risk of: cardiovascular disease and high blood pressure. However, determining cause and effect from these observations…

Source: www.newscientist.com

Research reveals that these specific foods can help individuals in their 70s live longer and healthier lives.

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Looking to age gracefully? There’s a plethora of advice out there, but the key seems to lie in maintaining a healthy diet.

A recent study published in Nutrition 2024 revealed that only a small fraction of individuals manage to remain disease-free and in good physical, cognitive, and mental health past the age of 70.

However, there’s hope. The same study indicated that adopting a healthy and balanced diet during midlife can significantly increase your chances of healthy aging.

The study, which spanned over 30 years and analyzed data from over 100,000 individuals, showed that people who maintained a healthy diet from their 40s onwards were much more likely to be in good physical shape at age 70.

According to John Myers, a postdoctoral researcher at the Harvard School of Public Health, “People who followed a healthy diet in midlife, especially one rich in fruits, vegetables, whole grains, and healthy fats, were significantly more likely to experience healthy old age.” This underscores the impact of diet on our health as we age.

To enhance your chances of living a longer and healthier life, experts recommend increasing consumption of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes, and low-fat dairy products. Conversely, it’s wise to limit intake of trans fats, sodium, red meat, and processed meats.

While a healthy diet is typically associated with disease prevention, this study highlights its role in promoting healthy aging. It’s not just about avoiding illness; it’s about maintaining overall vitality as we age.

Researcher Angelie Tessier noted, “Our study suggests dietary recommendations for healthy aging should not only focus on preventing diseases but also on fostering a fulfilling life in later years.”

Participants in the study were mainly above 39 years old without chronic diseases at the onset, and they reported their dietary habits every four years. By 2016, nearly half of the participants had passed away while only a small percentage had reached age 70 or older in good health.

When comparing adherence to healthy eating patterns, the study found that individuals in the top group were significantly more likely to achieve healthy aging than those in the bottom group. The strongest correlation was with the Alternative Healthy Eating Index, which rates your diet based on food consumption frequency.

Even after accounting for factors like physical activity, the link between diet and healthy aging remained robust. Healthy eating habits were associated with better physical health, cognitive function, and mental well-being.

About the Experts

Angelie Tessier, a postdoctoral researcher at the Harvard School of Public Health, has research published in esteemed journals like Nature Communications and PLoS One.

Read more:

Source: www.sciencefocus.com

6 “Healthy” Foods That Are Actually Ultra-Processed

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Many of us include staple foods like pasta and rice in our diets for balance, while avoiding unhealthy options like potato chips and sugary snacks. However, determining the healthiness of processed and packaged foods based on their labels can be challenging.

A recent study found that ultra-processed foods increase the risk of over 30 health problems, highlighting the importance of considering the level of processing and its impact on our health.

It’s essential to understand that all foods can have a place in a healthy diet, but not all are equally nutritious. Rather than relying solely on food labels, it’s crucial to consider how these foods fit into your overall lifestyle and goals, taking into account factors like health, finances, work, and time constraints.

When faced with headlines about certain foods increasing the risk of disease by a certain percentage, it’s important to remember that these numbers represent relative risks in the population, not individual risks. Factors like the amount and frequency of consumption, overall diet, and disease likelihood all play a role in determining actual risk.

Nutrition is not isolated but influenced by evidence, hype, and context when making healthy choices. Here are some common supermarket products that are often misunderstood:

“Premium” Instant Meals

Prepackaged meals marketed as premium options may seem convenient and tasty, but they often contain added preservatives, stabilizers, and high levels of salt. Cooking from scratch at home is typically a more nutritionally sound choice.

When preparing meals at home, there’s more opportunity to add vegetables and whole grains for a balanced diet, something often lacking in ready-made options.

Plant Milk

Plant-based milks marketed as alternatives to dairy products vary in nutritional value, and they can be highly processed. While they can be useful for those who cannot or choose not to consume traditional milk, their long-term health effects are not well-studied compared to whole plant foods.

Meat Substitute

Similarly, meat substitutes may be processed and lack the full benefits of whole plant foods. Replacing meat in the diet can be beneficial for health, but choosing minimally processed plant-based options is key.

Meal Replacement Drinks

While meal replacement drinks can offer complete nutrition and convenience, they lack the bioactive substances found in whole foods. It’s important to incorporate a variety of foods into your diet and seek professional advice if relying heavily on meal replacements.

Breakfast Cereal

Breakfast cereals range in nutritional quality, with some being minimally processed and others high in sugar. Studies suggest that consuming breakfast cereal can improve overall nutrition, but the context of an entire diet is crucial.

Granola/Protein Bars

Bars can be convenient but are often processed and may contain excessive salt, sugar, and additives. While they can offer benefits over unhealthy snacks, they should not replace whole foods in the diet.

Source: www.sciencefocus.com

Researchers discover the science behind our increased appetite for certain foods

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Researchers have made an interesting discovery about the impact of advanced glycation end products (AGEs) found in prepared foods on hunger and health. AGEs, which are produced during cooking processes like baking and frying, enhance the appeal of food but also have negative effects on our well-being. Studies using nematodes have shown that AGEs lead to increased consumption and reduced lifespan, emphasizing the importance of choosing healthier food options.

Scientists at Buck have identified a mechanism that may explain why consuming delicious yet unhealthy food increases our desire to eat more. Overeating and weight gain can result from various factors, including the ready availability of flavorful, high-calorie foods. The researchers at Buck have found that AGEs, a type of chemical found in processed and prepared foods, contribute to increased hunger and a decreased ability to make healthy food choices. This research sheds light on the reasons behind our testing abilities for these foods.

According to Pankaj Kapahi, the lead author of the research study, “This research involving tiny worms has significant implications for human dietary choices and our tendency to overeat certain foods.” He added, “Modern processed foods rich in AGEs are tempting to eat, but we know very little about their long-term effects on our health.” The study was recently published in the journal eLife.

An evolutionary perspective suggests that humans have evolved mechanisms that encourage us to consume as much food as possible when it is readily available. This is because excess calories are stored as fat, which can be utilized during periods of fasting. The preference for flavorful foods, particularly those high in sugar, has been favored by natural selection. However, the mechanisms that make it difficult to resist such foods have remained unclear. AGEs are metabolic byproducts that occur naturally during sugar metabolism in cells but are also formed during cooking processes and are found in many processed foods. AGEs provide the appealing brown color that occurs during cooking, making food more appetizing and harder to resist.

While the Maillard reaction, which occurs when sugars and proteins interact with heat, is well-known for making food taste good, it can have detrimental effects on the body. The resulting AGEs cause inflammation and oxidative damage, which contribute to various health issues such as blood vessel stiffness, high blood pressure, kidney disease, cancer, and neurological problems. Accumulation of these metabolic byproducts in different organs is likely one of the main factors in the aging process of organs and organisms overall. It is due to these harmful effects that researchers are studying the impact of AGEs on health.

Even tiny worms used in the Kapahi lab were not immune to the allure and harm of AGEs. Researchers observed that these chemicals not only caused diseases and reduced lifespan but also increased the worms’ appetite for the same substances. The researchers aimed to understand the underlying mechanism by which AGEs promote excessive eating. Through their study, they identified a signaling pathway mediated by specific AGE molecules that promotes feeding and neurodegeneration. They also found that worms lacking the ability to process even naturally occurring AGEs had significantly shorter lifespans. The study is now expanding to mice, where researchers will investigate the relationship between AGEs and fat metabolism.

Understanding this signaling pathway may provide insights into overeating caused by modern diets rich in AGEs. This research highlights the role of AGE accumulation in diseases such as obesity and neurodegeneration and its association with the global rise in age-related diseases.

The key takeaway from their work is a profound realization that our food intake is often controlled by the food itself. To address this, the researchers have personally changed their diets, practicing intermittent fasting to allow the body to utilize fat instead of sugar. They also recommend consuming whole grains to maintain stable glucose levels and utilizing moist heat instead of dry cooking methods, such as steaming or frying. Adding acids when cooking, like when grilling, slows down the formation of AGEs.

In conclusion, this study provides valuable insights into the impact of AGEs found in processed and prepared foods on hunger, overeating, and overall health. It highlights the need for individuals to be conscious of their dietary choices and opt for healthier alternatives to reduce the negative effects of AGE accumulation in the body.

Source: scitechdaily.com