How Ultra-Processed Foods Lead to Obesity and Metabolic Risks

• A new study shows that higher consumption of ultra-processed foods (UPF) is associated with an increase in body mass index (BMI).
• The association between UPF and higher BMI was strongest for carbonated beverage consumption.
• The results also demonstrate how following a Mediterranean diet can affect BMI.
• The study is relatively small, but it builds on existing evidence showing the health risks of consuming ultra-processed foods.

Although ultra-processed food (UPF) is a relatively new term, it has already become a household name. Each new study makes it clear that many of these products are harmful to human health.

The latest research in a long line of studies shows that people who consume more UPF are more likely to have a higher BMI and increased adiposity—the amount of excess fat a person carries.

An Italian study recently published in the journal Nutrientsalso shows that people who are least likely to follow the Mediterranean diet are more likely to have a higher BMI.

For this study, the researchers recruited 175 people with obesityall of which have completed food diaryproviding information about their UPF intake and how closely they monitored Mediterranean diet. The scientists also measured their body composition and BMI.

According to their analysis: “The data showed an increase in UPF intake as BMI increased.”

In other words, people who consumed the most UPF were more likely to have a higher BMI. At the same time, adherence to the Mediterranean diet decreased as UPF intake increased.

Scientists have found that some UPFs are more closely associated with BMI and obesity than others, especially sodas. This is not the first time soda has been released.

Although the recent study is relatively small, it further suggests that reducing your consumption of UPF, especially soda, is likely a smart health move.

“The study confirmed what we emphasize to our weight loss patients: Focus on adding lean proteins and vegetables in the diet,” Mir Ali, MDthe board-certified general surgeon, bariatric surgeon and medical director of the MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, told Healthline.

“The more processed the food,” he continued, “the more stimulating it is. insulin secretion and deposition of fat.”

Ali noted that “processed foods require less energy to break down and make you feel hungry faster.” He also told us that highly processed foods can be addictive. “For all of these reasons, limiting UPF can significantly help a person in their weight loss efforts,” he said.

According to NOVA, the food industry’s most commonly used classification system, UPF is:

“Industrially produced food products consisting of several ingredients (compositions), including sugar, oils, fatssalt (usually in combination and in greater quantities than in processed foods) and nutrients that are not used in cooking or are rarely used (for example, high fructose corn syrup, hydrogenated oilsmodified starches and protein isolates).

This means that UPF tends to contain high amounts of sugar, fat, and a range of ingredients that you won’t find in a standard home kitchen. UPFs are industrially produced, have a relatively low cost and a long shelf life, making them convenient for the consumer and manufacturer. It is important to note that they are also very tasty and easy to overeat.

In recent years, researchers have linked higher levels of UPF intake to a variety of diseases. chronic diseasesincluding diabetes, cancer and heart disease.

For example, recent study found that greater UPF intake was associated with type 2 diabetes. However, when the researchers broke down their analysis by food type, not all UPFs were as strongly associated with the disease. The strongest relationships were with soda, savory snacks, animal products, and ready-to-eat meals.

Additionally, there may be a link between highly processed foods and mental health conditions such as depression.

Because of growing evidence that UPFs are closely linked to poor health, many experts are calling for stricter regulations on these products, such as sugar taxes and warning labels on packages. However, it remains to be seen whether such restrictions will come into force in the ultra-processed food industry.

Federica Amati, PhD, MPHdoctoral student and registered public health dietitian for the Association for Nutrition (AfN), suggested making dietary changes slowly, especially when it comes to reducing your consumption of ultra-processed foods.

“Obviously, some UPFs are worse for our health than others, so if you want to cut down on them, start with the worst: soda. The evidence for the link between high carbonated drink consumption and poor health outcomes is now overwhelming. So if you can eliminate it from your diet, you will be doing your health a huge favor,” Amati told Healthline.

She recommended replacing soda with water with extra additives. fruits. “Or better yet, switch to kombucha – a type of fermented tea containing live microbes. We know that fermented foods will likely support your gut health and overall health,” she suggested.

“If you reduce your UPF intake,” Amati continued, “you don’t have to give up all your favorite foods—you can still enjoy chocolate, for example.” She suggested looking for products that contain at least 75% cocoa and have as few ingredients on the label as possible.

“Dark chocolate“,” she explained, “rich antioxidants and other beneficial plant compounds. So, if you choose the right variety and eat it in moderation, it will actually benefit your health.”

“Finally, chips high salt and fat and do not contain beneficial nutrients. I suggest replacing them with minimally processed popcorn. Because popcorn is made from whole grainsit contains nutrients, including fiber, which most of us don’t consume enough of.”

“Just make sure you choose a product that doesn’t contain a lot of additives, sugar and salt,” she advised.

If you want to learn more about the benefits of the Mediterranean diet or need more guidance on reducing your UPF intake, talk to your doctor for further guidance.

New research shows that increased UPF intake is associated with higher BMI and overall obesity.

Although the study is relatively small, it adds to a growing body of evidence that overall UPF intake, especially soda consumption – associated with worse health outcomes.

“Right now, most of us consume about 60% of our calories as UPF,” Amati said. “Completely removing these products would be nearly impossible, especially if we tried to do it all at once. Instead, make small, sustainable changes with the goal of reducing overall energy consumption to about 20% of UPF.”

“A good place to start is to replace UPF with the highest energy content, such as soda and baked goods,” Amati concluded.