A new study is shedding light on the health effects of ultra-processed foods, helping to distinguish which options may be more harmful and which could be relatively safe. Researchers have found that the issue often lies in how these foods are made and their specific combinations of ingredients, such as salt, sugar, fat, and carbohydrates, which are rarely found together in nature. These combinations can drive cravings and overeating, but not all ultra-processed foods are equally problematic.
The ongoing study, presented at a workshop hosted by the National Institutes of Health (NIH) and the U.S. Food and Drug Administration (FDA), highlights the significant role of energy density in determining how processed foods impact health. Energy-dense foods, those packing more calories per gram, were linked to higher calorie consumption and weight gain in participants. For example, meals with approximately two calories per gram—like packaged oatmeal with added sugar and cream—were compared to less calorie-dense alternatives, such as plain oatmeal with strawberries and walnuts.
Participants in the study reported similar feelings of fullness across different diets, but those consuming energy-dense, ultra-processed meals ate about 1,000 more calories per day compared to those on minimally processed diets. On the other hand, diets featuring ultra-processed foods that were lower in energy density and less “hyperpalatable” resulted in only a small increase of about 170 calories per day. This suggests that not all ultra-processed foods have the same effects on appetite or weight gain.
Hyperpalatability, a key factor discussed in the study, refers to foods engineered to be particularly rewarding to the brain’s pleasure centers. These foods—such as honey-roasted peanuts or muffins—combine high levels of fat, sugar, sodium, or carbohydrates. In contrast, less addictive processed foods, like plain nuts or low-sodium canned beans, do not have the same strong pull, making them less likely to lead to overeating.
In the controlled study, participants alternated between four diets, spending one week on each. These included a minimally processed diet and three variations of ultra-processed diets. Interim results showed participants gained about a pound after one week on an energy-dense, hyperpalatable diet but lost weight on the minimally processed diet and one featuring non-energy-dense processed foods, like scrambled eggs from liquid egg product with spinach.
Shocking…I know.
Dr. Mark Hyman: “The NIH did an incredible study where they took a group of people and they fed them for two weeks a whole foods diet matched for protein, fat, carbs, fiber. Then they fed them an ultra processed diet and they saw what happened to their biology.”
“The ultra… pic.twitter.com/1vlnZMxUQm
— Camus (@newstart_2024) December 9, 2024
Ultra-processed foods are common in American diets, making up nearly 58% of daily caloric intake, according to federal data. Despite concerns, the study suggests that some processed foods—such as canned fruits, low-sodium soups, or low-fat flavored yogurt—might be viable options for maintaining a healthy diet if chosen carefully.
Health experts caution against some additives found in processed foods, as they have been linked to health risks like obesity, diabetes, and cardiovascular issues. Reading labels and calculating calories per gram can help identify better choices. Foods with fewer than two calories per gram, like canned refried beans, may be preferable over denser options like frozen meatballs.
The study’s findings also highlight ways to improve dietary balance. For instance, pairing energy-dense items like chicken fingers with lower-calorie options such as salads can dilute a meal’s overall calorie density. Additionally, opting for low-sodium versions of frozen meals or soups can help avoid the hyperpalatable combinations that drive overeating.
While the NIH study is ongoing, it provides valuable insights into how food processing affects eating behavior. With careful selection and moderation, it may be possible to incorporate certain processed foods into a healthy diet without significant risks.
