A pilot study on dietary interventions sheds light on the impacts of reducing the consumption of ultra-processed foods.
When participants in the eight-week study cut their intake of ultra-processed foods (UPFs) by around half, they gained energy and lost an average of just under eight pounds, according to a report published in Obesity Science and Practice.
The average American receives around 60% of their daily calories from ultra-processed foods. With children, the number is even higher, at more than 70%, as previously reported by The Dallas Express. UPFs have been linked to poor health outcomes like cardiovascular, gastrointestinal, and metabolic complications.
Many UPFs come in the form of savory snacks, frozen dinners, and sweetened beverages, according to Sapana Shah, MD, MPH, clinical associate professor of medicine at the NYU Grossman School of Medicine and internist at NYC Health + Hospitals/Bellevue.
“Highly processed foods are often calorie-dense, higher in refined grains, sugar, saturated fat, and salt, and lower in fiber and other important nutrients,” Shah told Health.
The small study by researchers at the Center for Weight, Eating, and Lifestyle Science at Drexel University in Philadelphia looked at 14 adults who consumed at least two servings of UPFs a day. As part of the assessment, participants were educated about ultra-processed foods and given meal planning sessions and strategies to help with cravings. They were also provided financial support to buy healthier food and collaborated with other adults in their home to improve the environment.
Participants completed three food consumption surveys before the intervention and three after the test period.
“The primary goal of this study was to test how well-received and effective a specific program was for reducing ultra-processed food intake,” said study co-author Charlotte Hagerman, PhD, assistant research professor at Drexel University.
Hagerman says the test participants who reduced their consumption of UPFs by 50% experienced “significant health improvements.” Notably, participants consumed, on average, around 600 fewer calories each day. They also saw a marked drop in sugar, saturated fat, and sodium consumption.
In addition to weight loss, participants reported having more energy, better skin, less swelling in their limbs, and an overall better mood.
Despite UPFs being widely regarded as harmful, U.S. nutrition guidelines have yet to single them out for moderation.
“Because of this, there have been almost no evidence-based programs designed specifically to help people reduce their ultra-processed food intake in the U.S.,” said Hagerman. “There is a huge need for effective interventions for this purpose.”
The researchers pointed out in the study that UPFs are deeply entrenched in the American culture and comprise 58-65% of the U.S. food supply and 73% of the food sold in grocery stores. In addition, many consumers are drawn to UPFs for their convenience and lower cost.
“On average, UPFs cost $0.55 per 100 kilocalories, whereas unprocessed food costs $1.45 per 100 kilocalories in the United States,” the study noted.