A new trial compared the effects of ultra-processed (UPF) and minimally processed (MPF) diets on weight and health. Here’s what you need to know:
- Weight Loss: MPF diets led to double the weight loss (2.06%) compared to UPF diets (1.05%).
- Calorie Intake: MPF diets reduced daily calories by 503.7 kcal, compared to 289.6 kcal for UPF diets.
- Health Markers: MPF diets improved triglycerides, blood pressure, and fat loss, while UPF diets only showed improvements in LDL cholesterol and fasting glucose.
- Why It Matters: Ultra-processed foods dominate most diets but are linked to overeating, obesity, and chronic diseases like heart disease and diabetes.
Quick Takeaway
Switching to minimally processed foods – like fresh fruits, vegetables, whole grains, and lean proteins – can significantly improve weight management and overall health. Even small changes, like replacing packaged snacks with whole foods, can make a difference.
Trial Results and Findings
The crossover trial revealed that the level of food processing impacts calorie consumption, weight loss, and cardiometabolic health – even when both diets adhere to standard nutritional guidelines.
Diet Composition and Calorie Intake
Participants on both diets reduced their calorie intake compared to their baseline levels. However, those on the minimally processed food (MPF) diet cut their daily calorie intake by an average of 503.7 kcal, compared to a reduction of 289.6 kcal per day for individuals on the ultra-processed food (UPF) diet. This resulted in an additional 327.3 kcal reduction per day for the MPF group compared to the UPF group [1].
The UPF diet was notably more energy-dense than the MPF diet [1]. Despite this, researchers ensured that the ultra-processed food options met recommended levels for nutrients, fiber, fruits, and vegetables [1].
"This new study shows that even when an ultraprocessed diet meets nutritional guidelines, people will still lose more weight eating a minimally processed diet" [4].
The differences in calorie intake translated into noticeable changes in weight and body composition.
Weight Changes and Health Markers
Participants following the MPF diet experienced a 2.06% weight reduction, compared to a 1.05% reduction for those on the UPF diet. The MPF diet also led to greater improvements in body composition, including decreases in fat mass (0.98 kg more), body fat percentage (0.76% more), visceral fat rating (0.41 more), and total body water mass (0.51 kg more) [1].
"The primary outcome of the trial was to assess percentage changes in weight and on both diets we saw a significant reduction, but the effect was nearly double on the minimally processed diet." [3].
Both diets contributed to better cardiometabolic health, though the MPF diet showed stronger results in certain areas. For instance, it led to significant reductions in systolic and diastolic blood pressure, HbA1c, and triglycerides. Meanwhile, the UPF diet showed significant improvements in heart rate, fasting glucose, and LDL cholesterol [1]. Additionally, both diets effectively lowered total cholesterol, HDL cholesterol, and non-HDL cholesterol levels. However, only the MPF diet significantly reduced blood pressure, though the difference between the two diets in this area was not statistically significant [1].
Side-by-Side Outcome Comparison
The table below highlights the key differences in health outcomes between the two diets:
| Health Marker | Minimally Processed Diet | Ultra-Processed Diet | Direct Comparison |
|---|---|---|---|
| Weight Loss | 2.06% reduction | 1.05% reduction | MPF significantly better |
| Blood Pressure | Significantly lower | No significant change | No significant difference |
| Triglycerides | Significantly lower | No significant change | MPF significantly better |
| LDL Cholesterol | No significant change | Significantly lower | UPF significantly better |
| Fasting Glucose | No significant change | Significantly lower | No significant difference |
| HbA1c | Significantly lower | No significant change | No significant difference |
These findings underscore how the degree of food processing can influence both calorie consumption and health outcomes, even when nutritional guidelines are followed.
Health Risks of Ultra-Processed Foods
The findings from the crossover trial add to a growing body of evidence that links ultra-processed foods to serious health concerns. These insights align with broader research connecting these foods to chronic health conditions.
Connection to Obesity and Chronic Disease
Ultra-processed foods are closely tied to chronic diseases. The trial outcomes highlight that excessive consumption not only impacts weight but also increases the risk of long-term health issues. For example, recent data shows that 57% of adults’ caloric intake comes from ultra-processed foods, and for children, the number jumps to 67% of daily calories[6].
The cardiovascular risks are particularly alarming. A review of 10 studies involving over 325,000 people found that individuals consuming the most ultra-processed foods were 24% more likely to experience serious heart-related events, such as heart attacks, strokes, or angina[7]. Additionally, for every 10% increase in daily ultra-processed food consumption, the risk of heart disease rose by 6%[7].
High blood pressure is another concern. In a 15-year study of 10,000 Australian women, those with the highest intake of ultra-processed foods were 39% more likely to develop hypertension compared to those with the lowest consumption levels[7].
The risks don’t stop there. Ultra-processed foods are also linked to diabetes, obesity, and even cancer. A 2024 review found that these foods increase the chances of developing cardiovascular disease, type 2 diabetes, and colorectal cancer[5]. One study showed that men with the highest consumption faced a 29% higher risk of colorectal cancer compared to those eating the least[9].
Mortality statistics paint an equally concerning picture. Over a 19-year period, one study observed a 31% higher mortality rate among those consuming the most ultra-processed foods compared to those consuming the least[6]. Another study, which followed nearly 20,000 university graduates in Spain, found that individuals with the highest intake of these foods were 62% more likely to die within an average of 10.4 years than those with lower consumption levels[7].
Why Ultra-Processed Foods Harm Health
The harm caused by ultra-processed foods goes beyond their poor nutritional profile. These foods are often loaded with trans fats, sodium, and added sugars but lack dietary fiber, protein, and essential vitamins and minerals[9]. Processing methods strip away the natural structure of foods, removing fibrous cell walls that support gut health and promote the gradual release of nutrients. Instead, ultra-processed foods consist largely of "acellular" nutrients, which can disrupt blood sugar levels and gut microbiota[12].
Another issue is their high calorie density and low satiety. People on ultra-processed diets tend to eat about 500 more calories per day than those avoiding such foods[11]. A meta-analysis even predicted a daily energy intake increase of 34.7 calories for every 10% rise in the proportion of ultra-processed foods consumed[11].
Food additives also play a role. Ingredients like emulsifiers, artificial sweeteners, and colorings can disrupt gut bacteria and trigger inflammation[11]. Additionally, chemicals such as bisphenol A (BPA), often found in food packaging, can interfere with hormone function[10].
Processing itself can create harmful compounds. For instance, processed meats may produce N-nitroso-compounds (NOC) and polycyclic aromatic hydrocarbons (PAH), both of which are linked to cancer risks[10]. In fact, the World Health Organization has classified processed meat as a "known human carcinogen"[10].
"Ultra-processed foods are better at preserving shelf life than human life."
– Stephen Devries, MD, Preventive Cardiologist and Executive Director, Gaples Institute[6]
Long-term consumption of these foods is associated with systemic inflammation and disruptions in gut health, which can lead to a range of chronic diseases[9].
Study Strengths and Limitations
The trial provides valuable insights, thanks to its controlled design. The crossover approach helps reduce individual variability, and matching the nutritional content of different diets allows researchers to isolate the effects of food processing. However, the trial’s short duration limits its ability to capture long-term health outcomes.
A larger review of 14 studies, involving nearly 10 million participants, has shown that ultra-processed food consumption is linked to increased risks of premature death[10]. This highlights the need for longer-term studies to fully understand the scope of these risks.
Defining and categorizing ultra-processed foods remains a challenge. As Christopher Gardner, Director of Nutrition Studies at Stanford University, points out:
"If you really have no idea what some of those ingredients are, it probably went too far."[8]
It’s also worth noting that individual responses to ultra-processed foods can vary. Tara Schmidt, M. Ed., RDN, lead dietitian for the Mayo Clinic Diet, emphasizes:
"While the overconsumption of ultra processed foods has been linked to adverse health outcomes, that doesn’t necessarily mean all processed foods are bad for all people in all situations."[10]
Overall, research shows that a 10% increase in ultra-processed food consumption is associated with a 12% rise in both cardiovascular disease risk and cancer incidence[9]. These findings underscore the importance of choosing minimally processed foods to support better long-term health outcomes.
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How to Choose Minimally Processed Foods
Switching to minimally processed foods doesn’t have to be overwhelming or expensive. With some simple strategies, you can work healthier options into your routine while staying mindful of both cost and convenience.
Identifying Minimally Processed Foods
So, how do you spot minimally processed foods? Start by checking labels. Look for short ingredient lists filled with items you recognize – things that are as close to their natural state as possible.
When shopping, focus on foods that look like they came straight from nature. Think fresh fruits and vegetables, whole grains, lean meats, and plain dairy products. Did you know that over 70% of the sodium in the average American diet comes from packaged and prepared foods [18]? Opting for whole foods can naturally help you cut back on sodium.
Another tip: avoid products with long ingredient lists packed with hard-to-pronounce additives. Foods with fewer ingredients, especially those lower in saturated fat, sugar, and sodium, are usually better choices [15].
"People don’t eat the best ultraprocessed foods, they eat the worst ones, so the take home here is to follow the national guidelines for nutrient quality."
– Christopher Gardner, Rehnborg Farquhar Professor of Medicine at Stanford University [14]
Shopping smarter can also help. Visit local markets, bulk bins, and butchers for fresh, whole foods. These options are often more affordable than their processed counterparts [15].
Common Minimally Processed Food Examples
Minimally processed foods are easy to find in most U.S. grocery stores and can fit into almost any budget. For instance, vegetables are a nutritional bargain. Carrots average just $0.77 per pound, green cabbage $0.62 per pound, broccoli $1.92 per pound, and sweet potatoes $1.05 per pound [13].
Fruits are another great option, offering natural sweetness and essential nutrients without breaking the bank. Bananas typically cost $0.55 per pound, cantaloupe $0.52 per pound, oranges $1.10 per pound, and kiwi $2.18 per pound [13].
Whole grains are the backbone of a minimally processed diet. Brown rice and oatmeal, for example, generally cost around $2 per pound [13]. Affordable protein options include canned beans (less than $1 per pound), dried lentils ($1.56 per pound), chicken breast ($3–4 per pound), and milk (a little over $2 per gallon) [13].
To stretch your budget further, plan meals around weekly store specials and stock up on essentials like canned and frozen fruits, vegetables, and meats when they’re on sale [16]. Frozen produce, often picked at peak ripeness, retains much of its nutritional value [16]. If you’re buying canned goods, look for labels that say "low-sodium", "no salt added", or "in its own juice" for fruits and vegetables [16].
Food Category Comparisons
Understanding the difference between ultra-processed and minimally processed foods can help you make better choices. Here’s a quick comparison:
| Food Category | Ultra-Processed Options | Minimally Processed Alternatives |
|---|---|---|
| Snacks | Nut bars, granola bars, potato chips | Nuts, seeds, home-popped popcorn, veggie sticks with hummus |
| Grains | Puffed rice cereals, cornflakes | Whole grains like oats, brown rice, barley, quinoa |
| Fruits & Veggies | Corn chips, fruit snacks | Fresh, frozen, or canned fruits and vegetables |
| Dairy | Flavored milk, sweetened yogurt | Plain yogurt (add frozen fruit if you like), regular milk |
| Sweet Treats | Packaged cookies, candy bars | A piece of fresh fruit, chopped fruit |
Switching to whole-food snacks can make a big difference. For example, a handful of nuts provides protein, healthy fats, and fiber – unlike many granola bars, which are often loaded with added sugars and preservatives.
Cooking at home is another great way to include more whole foods in your diet [15]. Take it slow – there’s no need to cut out all processed foods overnight. Gradually increase your intake of minimally processed options, and find creative ways to use leftovers or freeze extra portions to reduce waste [17].
Nutrition and Chiropractic Wellness at Portland Chiropractic Group
At Portland Chiropractic Group, we believe in merging nutrition with chiropractic care to promote healing and overall wellness. Just as studies have shown how minimally processed foods benefit the body, our approach integrates nutritional guidance with chiropractic treatments to support your health journey.
How Nutrition Supports Chiropractic Treatment
What you eat plays a big role in how your body responds to chiropractic adjustments, dry needling, or functional training. Foods like fresh vegetables, whole grains, and lean proteins provide essential nutrients that aid in tissue repair and improve overall function [19].
Minimally processed foods are naturally rich in anti-inflammatory compounds, which can help reduce swelling around joints and muscles [19]. This reduction in inflammation can make chiropractic adjustments more effective and provide longer-lasting relief from pain and stiffness.
"Nutrition and chiropractic care have always gone hand in hand." – Weston Holzinger, DC (’16), MS-NHP (’16), DABCI, assistant professor at Logan University [19]
For patients undergoing dry needling, consuming foods high in calcium, magnesium, and vitamin D can support muscle and bone health [21]. Staying hydrated is equally important, as it helps maintain spinal flexibility and joint lubrication, making treatments more comfortable and effective [21]. If you’re recovering from a sports injury or managing chronic pain, getting enough protein is essential for tissue repair and recovery [19]. At Portland Chiropractic Group, we use this knowledge to create tailored health goals for each patient.
Setting Health Goals Together
Did you know that 80% of chiropractors provide nutritional counseling, particularly for patients with inflammatory conditions [20]? At Portland Chiropractic Group, we go beyond adjustments by offering practical nutrition advice that’s customized to your health needs and lifestyle. This approach aligns with research showing how diet can improve health outcomes.
During your consultation, we’ll evaluate not only your physical concerns but also how your eating habits might be affecting your recovery. Your personalized plan could include anti-inflammatory foods to complement your treatments or nutrient-dense options that promote better sleep and stress management. For instance, if you’re dealing with lower back pain, we might suggest adding omega-3-rich fish and magnesium-packed nuts and seeds to your diet.
Patient Resources and Support
We’re here to help you incorporate healthier eating habits into your daily routine. Our goal is to make dietary changes practical and sustainable. We’ll guide you in choosing minimally processed foods that align with your treatment goals, offering tips on meal planning and snacks to support recovery between sessions.
"Nutrition plays a fundamental role in holistic wellness, impacting not only physical health but also mental and emotional well-being." – Dr. Michael Polson [21]
Since genetics account for 60–80% of peak bone mass and diet makes up the rest, the nutritional advice we provide can have a lasting impact on your musculoskeletal health [22]. We also focus on hydration, balanced macronutrients, and nutrient timing to complement your chiropractic care [21]. For patients involved in functional training, we emphasize nutrient-rich carbs and proteins to maintain energy and aid muscle recovery.
Summary and Main Points
A randomized, crossover trial has revealed that the way food is processed plays a key role in health outcomes – even when dietary guidelines are followed.
What the Trial Showed
Over an eight-week period, participants on a minimally processed diet lost 2.06% of their body weight and cut their daily calorie intake by 290 calories. In contrast, those on an ultra-processed diet saw only a 1.05% reduction in body weight and consumed 120 fewer calories per day [23]. But the benefits didn’t stop there. The minimally processed diet also led to greater fat loss, better control over food cravings, and lower triglyceride levels – an important marker for heart health [1].
Looking at the bigger picture, researchers estimated that if these eight-week trends were sustained for a year, weight loss could range from 9-13% on the minimally processed diet compared to just 4-5% on the ultra-processed diet [23]. For those facing challenges with weight management or chronic health issues, this difference could be transformative.
The study underscores how small, actionable changes in diet can lead to meaningful health improvements.
Steps You Can Take Today
Inspired by these findings, there are simple steps you can take to improve your diet and health. Start by incorporating more whole foods into your meals – think fresh fruits, vegetables, whole grains, lean proteins, and fish. When shopping, focus on filling your cart with raw ingredients rather than prepackaged or ready-made meals. Pay attention to food labels and steer clear of items loaded with added sugars, sodium, and saturated fats.
"The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritizing high-fiber foods such as fruits, vegetables, pulses and nuts. Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health." – Professor Rachel Batterham, senior author of the study from the UCL Centre for Obesity Research [2]
If you’re looking for extra support, consider working with professionals to make these changes more effective. At Portland Chiropractic Group, we take an integrated approach that combines nutritional guidance with chiropractic care to help you improve your overall health. Whether you’re managing chronic pain, recovering from an injury, or simply aiming to optimize your wellness, we’re here to help you implement these dietary changes in a way that fits your lifestyle. Our focus on both nutrition and physical health reflects our dedication to supporting your long-term well-being.
FAQs
What’s the difference between ultra-processed and minimally processed diets, and why does it matter for your health?
Diets packed with ultra-processed foods have been strongly linked to a higher risk of obesity, heart disease, type 2 diabetes, and even increased mortality rates. Research shows that people who consume more of these foods are more likely to experience weight gain and face serious cardiometabolic health issues.
In contrast, focusing on a minimally processed diet – centered around whole, nutrient-rich options like fresh fruits, vegetables, lean proteins, and whole grains – can significantly improve health outcomes. These diets are associated with better weight management, healthier blood sugar levels, and lower triglycerides, all of which help reduce the risk of chronic diseases.
The degree of food processing plays a huge role in shaping the nutritional value of your meals. Opting for minimally processed foods not only promotes better long-term health but also helps ward off chronic conditions, making it an essential choice for overall well-being.
What are some simple ways to switch from an ultra-processed diet to a minimally processed one without feeling overwhelmed?
Making the transition from an ultra-processed diet to one focused on minimally processed foods doesn’t have to be overwhelming. Start small by swapping out just one processed item for a whole food alternative. For instance, try replacing a bag of chips with a handful of fresh fruit or unsalted nuts.
Having minimally processed snacks on hand – like pre-cut vegetables or hard-boiled eggs – can make it easier to avoid the lure of convenience foods. You can also begin incorporating whole grains, such as brown rice or oatmeal, to replace refined grains in your meals. Cooking more at home with fresh ingredients is another simple way to gradually shift your eating habits. By tackling one change at a time, you’ll build lasting habits that feel manageable and rewarding.
How do ultra-processed foods affect chronic diseases and overall health, even if they meet nutritional guidelines?
Ultra-processed foods can take a toll on your health due to the additives, preservatives, and artificial ingredients they often contain. These components can disrupt your body’s natural processes, leading to issues like inflammation, poor gut health, and metabolic imbalances – even if the foods technically meet basic nutritional guidelines.
Studies have shown a connection between consuming these foods and an increased risk of chronic conditions such as heart disease, diabetes, high blood pressure, and some cancers. The problem lies in how these foods affect the body – fostering inflammation and other harmful changes that nutrients alone can’t counteract. Opting for minimally processed options, like fresh fruits, vegetables, whole grains, and lean proteins, is a smarter choice for maintaining long-term health and lowering the likelihood of these serious health problems.
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