So, I read a study the other day that I just had to share with you, because it personally made me even more committed to eating a diet based on real, whole foods.
It’s all about how ultra-processed foods make us want to eat more.
Here are the basics of what they found: people who eat a diet of “ultra-processed” food take in more calories and gain more weight than people who eat less-processed food – even when they are given meals containing the same calories and macronutrients (fat, protein, and carbs).
The study was conducted by the National Institutes for Health and published in the journal Cell Metabolism.
Scientists had 10 men and 10 women check into a clinic for a month, and fed them a controlled diet. For two weeks they were given meals consisting of ultra-processed foods, and then for another two weeks they ate a diet of minimally processed foods. They could eat as much of their meals as they wanted.
As an example, an ultra-processed breakfast was a bagel with cream cheese and turkey bacon, while a whole foods breakfast included oatmeal, bananas, walnuts, and skim milk.
When they were given the “ultra” processed diet, the study subjects ate their meals faster AND consumed about 500 more calories a day… not surprisingly, they also gained an average of about 2 pounds!
Meanwhile, they lost about 2 pounds on the minimally processed diet.
This is the first study to ever show a direct relationship between processed foods and weight gain when other factors are controlled. Even so, it’s something we’ve kind of known over the years, right?
But here’s the kicker: processed foods are filled with things that make us want to eat more – salt, sugar, and unhealthy fats in that combination. So not only are they linked with eating more, they ALSO contribute to chronic health problems!
When we eat MORE of those foods, we’re taking in yet more things that can adversely affect our health! (Other studies have suggested that junk foods are engineered specifically to make us want to eat more.)
Here’s another thing “shocking-not shocking” aspect of the study: the processed diet was actually much CHEAPER (by almost 50%!).
Scientists estimated the weekly cost to prepare 2,000 calories a day of the ultra-processed diet at $106, while the minimally processed diet cost $151, based on the prices at a nearby supermarket.
Here’s my personal takeaway on this one. The food you eat is SO MUCH more than just “calories.” It has a powerful effect on your health and well-being… and eating a healthy, whole-foods-based diet makes a strong statement to manufacturers when it comes to our food supply.
“Over time, extra calories add up, and that extra weight can lead to serious health conditions,” said one of the scientists in a press release about the study.
How can you save money when it comes to eating a healthy diet? Buy in bulk, shop sales, and use your freezer as much as possible!
If you need help coming up with healthy meal ideas that are affordable, send us a quick text to 916-235-3453 with your top 3 goals – we’ll respond and set up your FREE wellness evaluation. We’ve got a powerful team of dynamic and highly qualified personal trainers, life coaches and nutritionists ready to inspire you from the inside out. We are always here to help.
Have an awesome (and healthy!) day.
Christina Sanghera
Co-Founder, Inspired Wellness
17 Comments
Junk food has many tricks we don’t know and that leads us to eat more and hurt ourselves. Thanks for talking about it.
I am into bodybuilding so eating healthy is really important as I don’t want something junk to put into my body, else all my hard work went to the drain.
I think the key for me was with intuitive eating. I always feel full from veggies when I want veggies because they’re satisfying me. I often find myself hungry again ultra quick from foods that aren’t as nourishing.
I read something about this not long ago. It’s true. The more sugar you eat, the more you want.
oh wow!!! I had no idea!!! I know junk food is addictive but i had no idea why!!! Very very enlightening.
I couldn’t agree more! fast food or even highly processed food has so much added ‘for a taste’. it is not only the unhealthy or less healthy components but also things are not really needed for food. when you actually cook you have more control and understanding. plus junk food or any other highly processed food seams smaller caloriewise so you don’t feel like you have eaten too much emotionally.
I had no idea. It’s so true, junk food is definitely addictive. I have been trying to eat healthier.
Yes! This is also why so many people find it so hard to diet because they almost become addicted to eating the bad food. For me, it just makes me feel crummy.
This is some really interesting information about junk food. Thanks so much for sharing.
I can TOTALLY believe this. The more healthy food I eat, the LESS I eat during the day. So true!
This was a really interesting read. I try not to eat so much junk food so I’m doing something right!
I know all those tricks – the more you have the more your body craves for it. I cook at home and go out eating in places where I can order a well made beautiful and delicious dish of something very nice and healthy.
Such an interesting read and so true! Thank you for sharing this post with us1
I have been trying to eat healthier, and I find that I crave healthy foods when I do so. For example, I have been eating so many tomatoes lately (since they are fresh, in season here). I come home from work and eat a big bowl of tomatoes, and I look forward to having that fresh tomato salad every day. I feel like it is harder in the winter when we are exposed to so much junk food and treats.
I think I should start eating ultra-processed food daily to gain weight fast ? Ahh, just kidding! Loved reading this post, informative one indeed ☺☺
junk food can def trick your body. its best to eat as healthy as possible
I personally have started spending my money only at the grocery store instead of going out to the nearest fast food location. It makes me feel better mentally and physically to know that I made the healthier choice to cook a meal instead of wasting money to go out and buy a processed one!