“Both diets contained similar amounts of fat, sugar, sodium and fiber, and everyone was allowed to eat until they were satisfied. But to the researchers’ surprise, people ate substantially more calories when they were fed the ultra-processed foods. On average they ate about 500 more calories a day — roughly the amount in a large order of McDonald’s fries.
“On the diet of ultra-processed foods, the participants quickly gained weight and body fat. But on the unprocessed, homemade diet, the reverse happened: They lost weight, and they had reductions in cholesterol and an increase in their levels of an appetite-suppressing hormone called PYY. They experienced a drop in their levels of ghrelin, what is known as the hunger hormone. It’s not clear why the unprocessed and ultra-processed foods had such differing effects.
“We can’t explain it yet,” said Kevin Hall, the lead author of the study and a scientist at the National Institute of Diabetes and Digestive and Kidney Diseases. “We have a dozen theories or more about what it is about ultra-processed foods that caused these effects.”
“Many ultra-processed foods are made in industrial machines that subject grains, corn and other raw ingredients to extremely high pressures and temperatures. This can destroy micronutrients and create new compounds that can be harmful, including carcinogens, said Carlos A. Monteiro, an expert on ultra-processed foods and a professor of nutrition and public health at the School of Public Health at the University of Sao Paulo in Brazil.
“These foods contain many chemical compounds that are not nutrients,” he added.
“Ultra-processed foods often contain an array of additives whose effects on our health we don’t yet fully understand, said Mozaffarian. “It’s not just the salt and sugar, which are the obvious ones, but the artificial sweeteners, artificial colors, emulsifiers, stabilizers, guar gum and xanthan gum,” he said. “We don’t know that they’re innocuous.”
“The simplest way to cut ultra-processed foods from your diet is to buy fewer prepared and packaged foods and to consume more whole and minimally processed foods. Instead of buying sweetened fruit yogurts loaded with additives, buy plain yogurt and add berries, nut butter and honey if you like. Consider skipping the frozen chicken nuggets and making these baked nuggets at home, which don’t take much more time.
“You should also eliminate sugary sodas and sports drinks, which have many additives and little or no nutritional value. Substitute with sparkling water with lemon or lime, unsweetened teas, and plain water or water flavored with real fruit.”