A recent study found that cutting ultra-processed foods consumption in half led to significant health benefits, including more energy and an average weight loss of nearly 8 pounds.
Ultra-processed foods account for 60% of the average American’s diet, and experts say they are often high in refined grains, sugar, saturated fat, and salt, while low in fiber and other important nutrients. However, a small study on reducing ultra-processed food intake showed promising results.
The researchers recruited 14 adults who ate at least two ultra-processed foods per day and had them follow an eight-week diet program that included education about ultra-processed foods, meal planning sessions, financial support for healthier foods, and collaboration with household members to improve home environments. The participants saw significant improvements in their health, including better skin, reduced swelling, improved mood, and increased energy.
Experts say making small changes like prioritizing whole foods, reading labels, and cooking at home can help reduce ultra-processed food intake. They recommend focusing on fresh fruits, vegetables, whole grains, lean proteins, nuts, and seeds, and avoiding foods with long ingredient lists containing unfamiliar additives. Cooking at home gives you better control over ingredients, while planning meals in advance and staying hydrated can also help.
Reducing ultra-processed food intake is essential for long-term health benefits, including a reduced risk of cardiovascular disease, type 2 diabetes, and colorectal cancer. The study’s results show that behavioral programs can help people reduce their ultra-processed food intake by a large amount, at least for a short time.
While there are no specific guidelines for reducing ultra-processed food intake in US nutrition guidelines, the study provides promising evidence for its benefits. With more research and guideline changes needed, this study is a step towards creating effective interventions to help people reduce their ultra-processed food intake.
Source: https://www.health.com/what-happens-when-you-eat-fewer-ultra-processed-foods-11689787