Researchers studying ultra-processed foods (UPFs) found that adding more high-volume foods may help counteract negative health effects. Metabolism researcher Kevin Hall, who conducted a controlled food study, discovered that patients on an 80% ultra-processed diet with added moisture gained less weight than those on a completely unprocessed diet.
Hall’s team tested four diets, including three ultra-processed options with different levels of key nutrients and one unprocessed control. The results showed that when patients ate more vegetables, beans, and whole grains, their calorie intake shifted dramatically. They consumed fewer calories but still felt full, leading to less weight gain.
However, the patients who lost weight on the 100% unprocessed diet lost fat mass, not body composition. Hall is unsure why this happened, but it may be due to differences in how ultra-processed foods are digested compared to whole foods.
While the study is ongoing, Hall suggests that his early findings can inform some educated guesses about making healthier choices on an ultra-processed diet. Some tips include adding vegetables to meals, trying beans, picking whole grains, paying attention to added sugar, and prioritizing nutrient-rich foods like eggs.
Hall believes that making a few simple changes to ultra-processed foods may help reduce negative health effects. By focusing on volume and nutrition, individuals can make better choices without completely eliminating UPFs from their diet.
Source: https://www.businessinsider.com/how-ultra-processed-foods-impact-your-body-calories-weight-gain-2025-1