Up to 60 minutes was allotted to consume each meal, with snacks either ultra-processed or unprocessed, depending on the study phase available throughout the day. The meals were matched across the diets for total calories, fat, carbohydrate, protein, fiber, sugars, and sodium.
The big difference was the source of calories: in the ultra-processed diet phase, The researchers found that study subjects consumed about more calories per day on the ultra-processed diet versus the unprocessed diet. The ultra-processed diet period was marked by an increased intake of carbohydrate and fat, but not protein.
Participants gained on average two pounds during the ultra-processed diet phase, and lost two pounds during the unprocessed diet phase. The authors concluded that limiting ultra-processed foods may be an effective strategy for preventing and treating obesity. The study did have several limitations.
For one thing, with only 20 participants, this was a very small study. For another, there was significant variation in individual responses to the two diets. Eleven people gained extreme weight on the ultra-processed diet — as much as 13 pounds over 14 days — while a few participants saw no weight gain. In addition, the study was done in a clinical research setting, which could have affected their eating behavior the study subjects may have been more isolated and bored than in their natural environments.
Another study , this one published in The BMJ , examined representative dietary records of more than , French adults over a five-year period. They found that those who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease, and cerebrovascular disease.
These results remained statistically significant even after the researchers adjusted for the nutritional quality of the diet considering factors such as the amount saturated fat, sodium, sugar, and dietary fiber in the diets. Although large observational studies do not prove cause and effect, the research does suggest an association between ultra-processed diets and heart disease. Whenever possible, try to avoid or limit ultra-processed foods.
Consider the examples in this table to help you quickly determine if a food is minimally processed, processed, or ultra-processed. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Minimally it lacks the following components. I agree with your article, but I disagree strongly with your examples. A baked potato is not processed, it is only cooked. Canned corn cannot be considered processed in my opinion. Apple juice is more processed than the apples in apple pie. Carrot juice is more processed than the carrots in carrot cake. Added sugar is a whole other matter. These can still be healthy, depending on the ingredients but are they still considered ultra-processed?
What about hummus? Again, probably ultra-processed, but if you make your own, then it can be all healthy ingredients. Every things were in the natural forms, thanks to Harvard they giving awareness to the world.
I feel the distinction between processed and ultra processed is not completely clear in this article. Surely its particular ingredients that exist in ultra processed foods like sulphite in sausages that are the problem or particular kinds of processes- e. The article is very fuzzy. Does this mean whenever we cook food, like chicken or broccoli then it becomes processed?
How is a baked potato Considered processed? I think your table of examples needs some serious rework. A baked potato is not much more processed than a potato. Are you suggesting potatoes should best be eaten raw? As another example, flour is processed for certain, but most everything except for gravy with flour in it is a baked product. So really, those are processed foods. The flour is pretty much irrelevant because nobody eats flour by itself.
What about foods like cheese and tofu or kombucha fermented? They are ultra-processed in a sense. People in South Korea eat more instant ramen than almost any other group in the world. Recent studies have proposed a link between ramen consumption and health problems such as obesity and metabolic syndrome , for women in particular. More conclusive research is needed. However, one thing we know for certain is that this instant meal contains too many carbs and too much salt.
Try this instead: Zucchini noodles would be a better option. In fact, these noodles can be used in place of virtually any traditional pasta. Making zucchini noodles is as easy as creating spirals or strips with a simple kitchen device. Shop for zucchini noodles and a spiralizer. However, classic frozen dinners are often packed with sugars, fat, and sodium. Those additives can lead to weight and heart problems. They can also raise your blood pressure, putting you at danger for stroke.
If you do get frozen meals, focus on organic or low-sodium versions with an ingredient list containing foods you recognize. A closer look: A Banquet meal of fried chicken, gravy, mashed potatoes, and corn contains 1, mg of sodium. It comes with gravy, roasted potatoes, and macaroni and cheese. Try this instead: An alternative to buying frozen dinners is re-creating them on your own.
Grill a chicken , make some mashed potatoes , roast some corn , and bake a batch of biscuits. Place the foods on a platter and freeze them. This may require some extra planning ahead. They are convenient and give us access to foods that would otherwise perish in transit.
Enjoy them in moderation, and use common sense. Be sure to make fresh, simple ingredients the focus of your diet. Eating processed meat is linked to increased risk of several diseases, including cancer. This article explores the health effects of processed meat. Nutrition labels can be confusing and misleading. This article sets the record straight about how to avoid falling into some of these consumer traps. There is a lot of confusion out there about which foods are healthy, and which are not.
Here is a list of 20 foods that are generally very unhealthy. Swinging through the drive-thru or hopping into your favorite fast-food restaurant tends to happen more often than some would like to admit. Fast food…. Real food is whole, single-ingredient food that is low in additives and rich in nutrients.
Learn 21 reasons why real food is the key to good health. What makes a carb good and what makes it bad? Diabetes is more prevalent in certain racial and ethnic groups, including Black Americans. This may be due to genetic, social, and health factors. NPH insulin is an intermediate-acting insulin that helps keep your blood sugar stable between meals or overnight.
Learn more about how long it takes…. Health Conditions Discover Plan Connect. Medically reviewed by Gerhard Whitworth, R. Types of food processing. Granola bars. Flavored nuts. Microwave popcorn. Dried fruit. Fruit snacks. Instant ramen.
Frozen dinners. All things in moderation. Read this next. The Effects of Fast Food on the Body. Medically reviewed by Natalie Butler, R. Medically reviewed by Jenneh Rishe, RN. Medically reviewed by Michelle L. Most pre-packed foods have the nutrition information on the front, back or side of the packaging.
If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green. When you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice. High: more than 1. If you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per g.
Red and processed meat can be high in saturated fat. We are advised not to eat more than 70g a day. If you're pregnant, find out what food you should avoid. For tips on how to eat healthily on a budget, read our healthy recipes and check out our tips to eat well for less.
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