Ultra-processed foods are everywhere—making up a staggering 70 percent of the American food supply. While they’re convenient, research has linked them to serious health risks, including obesity, type 2 diabetes, and even faster biological aging. Cutting back on these foods could not only improve overall health but also support weight loss.
Avoiding ultra-processed foods entirely can be challenging, but new research has uncovered a simple yet effective method that helps people significantly reduce their intake in just eight weeks. Doctors are calling it a smart and sustainable approach. Here’s how it works and why you might want to give it a try, according to reports by aol.com.
What Did the Study Find?
A study published in Obesity Science and Practice followed 14 adults who were either overweight or obese and regularly consumed at least two servings of ultra-processed foods daily.
Participants followed an eight-week program that included:
– Weekly educational group sessions
– One-on-one meal planning sessions
– Training on how to identify ultra-processed foods
– Strategies to manage cravings
– Financial support through a USD 100 grocery store gift card
At the start and end of the study, participants completed diet questionnaires. The results were impressive:
– Ultra-processed food intake was nearly cut in half
– Daily calorie consumption dropped by an average of 612 calories
– Sodium intake decreased by 37 percent
– Sugar intake was reduced by 50 percent
– Participants lost an average of 7.7 pounds over eight weeks
Why Was the Program So Effective?
Experts believe the program’s success came from its structured yet supportive approach. Instead of simply advising people to “eat healthier,” it gave them practical tools to navigate a food environment where ultra-processed options are everywhere, as per aol.com.
Dr. Tony Yang, a professor at the Milken Institute School of Public Health, explains that combining education, meal planning, and financial support made it easier for participants to make lasting changes. “When ultra-processed foods stop competing for attention, nutrient-dense options take center stage,” he said.
Dr. Danbee Kim, a weight loss surgeon, adds that ultra-processed foods are designed to be highly appealing and easy to overeat, which contributes to weight gain. By reducing consumption, it’s natural that participants lose weight.
How Can You Apply These Findings?
The good news? You don’t need a formal program to start reducing ultra-processed foods in your diet. Here are a few steps to get started:
1. Educate Yourself – Reliable sources like health organizations or registered dietitians can help you understand which foods are ultra-processed and how to replace them.
2. Use Online Tools – Websites like TrueFood, developed by Harvard University and Brigham and Women’s Hospital, let you check the processing level of popular grocery items.
3. Start Small – Swap one ultra-processed food for a whole-food alternative at each meal.
4. Get Professional Support – If possible, consult a dietitian for personalized advice.
What Makes a Food Ultra-Processed?
Foods are categorized using the NOVA classification system, which divides them into four levels of processing:
– Unprocessed & Minimally Processed: Whole foods in their natural state, such as fresh produce and milk.
– Processed Culinary Ingredients: Simple ingredients like olive oil and flour that have undergone minimal processing.
– Processed Foods: Foods with added ingredients like sugar or salt, such as canned vegetables or yogurt.
– Ultra-Processed Foods: Highly modified products containing artificial additives, preservatives, and other ingredients, such as chips, sugary cereals, and soda.
Many ultra-processed foods come in packages with long ingredient lists, making them easy to spot. Common examples include deli meats, frozen meals, and sweetened beverages, according to aol.com.
Why Are Ultra-Processed Foods Harmful?
Research consistently links high consumption of ultra-processed foods to a range of health issues, including:
– Obesity
– Type 2 diabetes
– Heart disease and strokes
– Colorectal cancer
– Dementia
– Increased risk of early death
Dr. Mir Ali, medical director of MemorialCare Surgical Weight Loss Center, explained that ultra-processed foods tend to be low in nutrients and high in sugars and refined carbohydrates. These factors contribute to weight gain and metabolic issues.
How Much Is Too Much?
While there’s no official guideline on how much ultra-processed food is “safe,” experts agree that less is better. Dr. Kim suggested prioritizing whole foods like fruits, vegetables, and lean proteins while keeping ultra-processed foods as an occasional indulgence rather than a staple.
Dr. Ali added that not all ultra-processed foods are harmful. For instance, unsweetened almond milk is technically ultra-processed, yet it can be a good alternative for those avoiding dairy, as per aol.com.
The Bottom Line
Ultra-processed foods are deeply embedded in modern diets, but reducing them—even slightly—can lead to significant health benefits. This eight-week strategy shows that with the right knowledge, planning, and support, it’s possible to make lasting changes that improve well-being.
Would you be willing to try this method?