Tag Archives: processed

Achieve Double the Weight Loss with a Minimally Processed Diet

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Items like cereal bars and protein bars can be either homemade or bought, potentially containing ultra-processed components.

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Following a super processed homemade diet may result in losing double the weight compared to an ultra-processed diet or snack.

Foods are generally classified as highly processed when they contain ingredients that aren’t typically found in home cooking, such as high fructose corn syrup or additives designed to enhance flavor and appearance, like flavorings and stabilizers.

Numerous studies have associated the consumption of ultra-processed foods with negative health impacts, including cardiovascular issues, type 2 diabetes, and weight gain. These studies have consistently noted that ultra-processed foods often contain high levels of sugar, salt, and fat, found in snacks like cookies and microwave dinners, raising questions about whether it’s just the ingredients that make them unhealthy, or if there’s something inherently harmful about the processing itself.

To explore this in relation to weight loss, Samuel Dicken and his colleagues at University College London conducted randomized trials where participants consumed either an ultra-processed or minimally processed diet. The study involved 55 overweight or obese individuals randomly assigned to one of the two diets.

“People often picture pizza and chips, but the researchers indicate that both diets align with the UK Eatwell Guide, which emphasizes a protein-rich diet including beans, fish, eggs, and meat, and encourages intake of at least five portions of fruits and vegetables. Both diets were matched to have similar levels of fat, sugar, salt, and carbohydrates,” Dicken explains.

Meals were provided to participants, marking the first study to compare such diets in a real-world setting rather than in controlled environments like hospitals or laboratories. The ultra-processed group consumed foods with lower fat and salt content, including breakfast cereals, protein bars, chicken sandwiches, and frozen lasagna, which are typically marketed with “healthy” nutritional claims in supermarkets,” Dicken notes.

The minimally processed group enjoyed homemade foods like overnight oats, chicken salad, homemade bread, and spaghetti bolognese. Both groups were given ample food, approximately 4000 calories per day, and instructed to eat to their satisfaction. Participants followed one diet for eight weeks, switched to the other after a four-week break, and alternated between both.

While the study aimed to examine the health impacts of balanced diets made in various ways rather than to focus solely on weight loss, both diets led to reductions in weight. The minimally processed food group lost 2% of their weight, while the ultra-processed group saw a 1% decrease.

“We observed greater weight loss with minimally processed diets, along with more significant fat reduction and lowered cravings,” Dicken says.

The research team also investigated other health metrics and discovered that the minimally processed diets decreased body fat volume and blood lipid levels. Interestingly, the ultra-processed diet was linked to lower levels of low-density lipoprotein (LDL), known as “bad” cholesterol.

However, Ciarán Forde from Wageningen University in the Netherlands points out that ultra-processed meals tend to be more calorie-dense than their minimally processed counterparts. “Fundamental questions remain regarding which types of processing or ingredients contribute to the effects observed,” he adds.

Forde suggests that it is unsurprising participants lost weight considering their starting point of being overweight and obese while transitioning to healthier diets. This may indicate that the weight loss results are not applicable to the general population.

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Source: www.newscientist.com

Achieve Weight Loss with a Highly Processed Food Diet

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Cereal bars and protein bars can either be store-bought or homemade, often containing ultra-processed components.

Drong/Shutterstock

Research suggests that while it’s possible to shed weight consuming highly processed foods, the results may not be as significant as when they are eliminated from the diet.

Foods are categorized as extremely processed when they include ingredients such as high fructose corn syrup or additives meant to enhance flavor and presentation, such as flavoring agents and preservatives.

Numerous studies have connected the consumption of ultra-processed foods to adverse health effects, including cardiovascular issues, type 2 diabetes, and weight gain. However, it’s debated whether the unhealthy aspect is solely due to certain ingredients or if the processing itself is inherently damaging.

To explore this in relation to weight loss, Samuel Dicken from University College London and his team conducted randomized trials, assigning 55 overweight or obese individuals to either an ultra-processed or minimally processed diet.

“People often think of pizza and chips, yet the study incorporated meals from the UK Eatwell Guide, featuring protein sources like beans, fish, and meat, while encouraging a balanced diet with at least five portions of fruits and vegetables. The meals were matched in terms of fats, sugars, salt, and carbohydrates,” explained Dicken.

Participants received the meals, marking the first study to assess these diets under real-world conditions instead of clinical environments. The ultra-processed options included lower-fat and lower-salt items like breakfast cereals, protein bars, chicken sandwiches, and ready-made lasagna. “These are the types of foods that carry health claims in supermarkets,” says Dicken.

Meanwhile, the minimally processed meals encompassed homemade options such as overnight oats, chicken salad, freshly baked bread, and spaghetti bolognese. Both groups were provided around 4,000 calories daily, with the instruction to eat to their satisfaction. Participants switched between the diets after eight weeks, taking a four-week break before transitioning again.

Although the study’s primary aim focused on the health effects of balanced diets prepared in various ways rather than directly targeting weight loss, both diets resulted in weight reductions. The minimally processed diet led to a 2% weight loss, while those on the ultra-processed diet saw a 1% decrease.

“We observed greater weight loss from the minimally processed diets, as well as increased fat loss and a notable reduction in cravings,” stated Dicken.

Further evaluations revealed that minimally processed diets contributed to lower body fat volumes and improved blood markers. Interestingly, participants on the ultra-processed diet exhibited decreased levels of low-density lipoprotein (LDL), known as “bad” cholesterol.

However, Ciarán Forde from Wageningen University in the Netherlands pointed out that ultra-processed meals are typically more calorie-dense compared to minimally processed alternatives. “Fundamental questions remain regarding which specific treatments or ingredients drive the observed outcomes,” he noted.

Forde also emphasized that the weight loss observed might not be applicable to the general population since participants started as overweight or obese and transitioned to healthier eating habits.

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Source: www.newscientist.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