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Business Standard
05-08-2025
- Health
- Business Standard
Weight loss doubles with minimally processed foods, new study finds
A new study has found that people who eat minimally processed foods, such as home-cooked meals made with whole ingredients, lose twice as much weight as those consuming diets high in ultra-processed foods (UPFs), even when given nutritionally matched diets. The findings come from a randomised controlled trial involving adults with overweight or obesity, conducted by researchers at the University College London (UCL) and the University College London Hospitals (UCLH). The study, published in Nature Medicine, is the first to compare ultra-processed and minimally processed diets in real-world settings and is also the longest experiment of its kind so far. What the study found The trial involved 55 adults split into two groups. One group followed an eight-week minimally processed food (MPF) diet, with meals like overnight oats or homemade spaghetti. Then the group took a four-week break before switching to an UPF diet, including items like oat bars or ready-made lasagne. The other group followed the diets in reverse order. Both diets were nutritionally balanced and based on the UK's Eatwell Guide, with similar levels of fat, protein, carbs, salt, and fibre. Participants received more food than they needed and were free to eat as much or as little as they liked. Dr Samuel Dicken, first author of the study from the UCL Centre for Obesity Research and UCL Department of Behavioural Science & Health, said, "Previous research has linked ultra-processed foods with poor health outcomes. But not all ultra-processed foods are inherently unhealthy based on their nutritional profile. The main aim of this trial was to fill crucial gaps in our knowledge about the role of food processing in the context of existing dietary guidance, and how it affects health outcomes such as weight, blood pressure and body composition, as well as experiential factors like food cravings." After each eight-week diet, both groups lost weight, likely due to eating better than usual. However, weight loss was greater on the MPF diet, with an average reduction of 2.06 per cent, compared to 1.05 per cent on the UPF diet. The extra weight loss seen on the MPF diet came mainly from losing fat and body water, without affecting muscle or fat-free mass, suggesting a healthier overall body composition. Commenting on the effects of the MPF diet, Dr Dicken said, "Though a 2 per cent reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. If we scale these results up over the course of a year, we'd expect to see a 13 per cent weight reduction in men and a 9 per cent reduction in women on the minimally processed diet, but only a 4 per cent weight reduction in men and 5 per cent in women after the ultra-processed diet. Over time this would start to become a big difference." What are UPFs and MPFs? Ultra-processed foods are industrially processed and contain additives. UPFs include many of the things you find in the freezer aisle or store shelves such as: Packaged snacks and ready meals Sugary cereals, breakfast bars Fast food Ready-to-eat meals Items with long ingredient lists and additives In contrast, minimally processed foods include: Fresh fruits and vegetables Whole grains Lean meats and legumes Homemade meals with limited added salt or sugar "The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar. It underlines the need to shift the policy focus away from individual responsibility and on to the environmental drivers of obesity, such as the influence of multinational food companies in shaping unhealthy food environments," said Professor Chris van Tulleken from UCL. What does this mean for you? Researchers suggest that UPFs may lead to: Overeating due to low satiety Disrupted hunger hormones Faster eating pace, which contributes to excess intake before the body registers fullness Meanwhile, the minimally processed diet helped participants feel fuller longer, eat more slowly, and naturally reduce calorie consumption without intentional restriction. The takeaway from the study is simple: it's not just about eating less or moving more. It's about getting back to basics with meals made with whole ingredients. Professor Rachel Batterham, senior author of the study explained that choosing less processed rather than ultra-processed ones is likely to offer additional benefits in terms of body weight, body composition and overall health. 'The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts,' she said. Professor van Tulleken further explained that the real problem lies in a food system dominated by cheap, highly processed products with lower costs. He said, 'Stakeholders across disciplines and organizations must work together and focus on wider policy actions that improve our food environment,' highlighting the need for warning labels, marketing restrictions, and subsidies to make healthy food more accessible.
STV News
05-08-2025
- Health
- STV News
Eating fewer ultra-processed foods could boost weight loss, trial suggests
Eating minimally processed foods and avoiding ultra processed foods (UPFs) could help people lose twice as much weight, a new trial has found. Sticking to meals cooked from scratch could also help curb food cravings, researchers suggest. UPFs include the likes of processed meals, ice cream, crisps, some breakfast cereals, biscuits and fizzy drinks. They tend to have high levels of saturated fat, salt and sugar, as well as additives and ingredients that are not used when people cook from scratch, like preservatives, emulsifiers and artificial colours and flavours. The trial, led by experts at University College London (UCL) and University College London Hospitals NHS Foundation Trust (UCLH), involved 55 people split into two groups. Half were given an eight-week diet plan comprising minimally processed foods, such as overnight oats and spaghetti bolognese, while the other half were given foods like breakfast oat bars or lasagne ready meals. After completing one diet, the groups then switched. Researchers matched the two diets nutritionally on levels of fat, saturated fat, protein, carbohydrates, salt and fibre using the Eatwell Guide, which outlines recommendations on how to eat a healthy, balanced diet. Dr Samuel Dicken, of the UCL Centre for Obesity Research and UCL department of behavioural science and health, said: 'Previous research has linked ultra-processed foods with poor health outcomes. 'But not all ultra-processed foods are inherently unhealthy based on their nutritional profile.' He said the main aim of the study was to explore the role of food processing and how it impacts weight, blood pressure, body composition and food cravings. Some 50 people completed the trial, with both groups losing weight. However, those on the minimally processed diet lost more weight (2.06%) compared to the UPF diet (1.05% loss). The UPF diet also did not result in significant fat loss, researchers said. Dr Dicken said: 'Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. 'If we scaled these results up over the course of a year, we'd expect to see a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. 'Over time this would start to become a big difference.' Those on the trial were also asked to complete questionnaires on food cravings before and after starting the diets. Those eating minimally processed foods had less cravings and were able to resist them better, the study suggests. However, researchers also measured others markers like blood pressure, heart rate, liver function, glucose levels and cholesterol and found no significant negative impacts of the UPF diet. Professor Chris van Tulleken, of the UCL division of infection and immunity and UCLH, said: 'The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. 'This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar.' The Eatwell Guide recommends the average woman should consume around 2,000 calories a day, while an average man should consume 2,500. Both diet groups had a calorie deficit, meaning people were eating fewer calories than what they were burning, which helps with weight loss. However, the deficit was higher from minimally processed foods at around 230 calories a day, compared with 120 calories per day from UPFs. Professor Rachel Batterham, senior author of the study from the UCL centre for obesity research, said: 'Despite being widely promoted, less than 1% of the UK population follows all of the recommendations in the Eatwell Guide, and most people stick to fewer than half. 'The normal diets of the trial participants tended to be outside national nutritional guidelines and included an above average proportion of UPF, which may help to explain why switching to a trial diet consisting entirely of UPF, but that was nutritionally balanced, resulted in neutral or slightly favourable changes to some secondary health markers. 'The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts. 'Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health.' Get all the latest news from around the country Follow STV News Scan the QR code on your mobile device for all the latest news from around the country
North Wales Chronicle
04-08-2025
- Health
- North Wales Chronicle
Eating fewer ultra-processed foods could boost weight loss, trial suggests
Sticking to meals cooked from scratch could also help curb food cravings, researchers suggest. UPFs include the likes of processed meals, ice cream, crisps, some breakfast cereals, biscuits and fizzy drinks. They tend to have high levels of saturated fat, salt and sugar, as well as additives and ingredients that are not used when people cook from scratch, like preservatives, emulsifiers and artificial colours and flavours. The trial, led by experts at University College London (UCL) and University College London Hospitals NHS Foundation Trust (UCLH), involved 55 people split into two groups. Half were given an eight-week diet plan comprising minimally processed foods, such as overnight oats and spaghetti bolognese, while the other half were given foods like breakfast oat bars or lasagne ready meals. After completing one diet, the groups then switched. Researchers matched the two diets nutritionally on levels of fat, saturated fat, protein, carbohydrates, salt and fibre using the Eatwell Guide, which outlines recommendations on how to eat a healthy, balanced diet. Dr Samuel Dicken, of the UCL Centre for Obesity Research and UCL department of behavioural science and health, said: 'Previous research has linked ultra-processed foods with poor health outcomes. 'But not all ultra-processed foods are inherently unhealthy based on their nutritional profile.' He said the main aim of the study was to explore the role of food processing and how it impacts weight, blood pressure, body composition and food cravings. Some 50 people completed the trial, with both groups losing weight. However, those on the minimally processed diet lost more weight (2.06%) compared to the UPF diet (1.05% loss). The UPF diet also did not result in significant fat loss, researchers said. Dr Dicken said: 'Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. 'If we scaled these results up over the course of a year, we'd expect to see a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. 'Over time this would start to become a big difference.' Those on the trial were also asked to complete questionnaires on food cravings before and after starting the diets. Those eating minimally processed foods had less cravings and were able to resist them better, the study suggests. However, researchers also measured others markers like blood pressure, heart rate, liver function, glucose levels and cholesterol and found no significant negative impacts of the UPF diet. Professor Chris van Tulleken, of the UCL division of infection and immunity and UCLH, said: 'The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. 'This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar.' The Eatwell Guide recommends the average woman should consume around 2,000 calories a day, while an average man should consume 2,500. Both diet groups had a calorie deficit, meaning people were eating fewer calories than what they were burning, which helps with weight loss. However, the deficit was higher from minimally processed foods at around 230 calories a day, compared with 120 calories per day from UPFs. Professor Rachel Batterham, senior author of the study from the UCL centre for obesity research, said: 'Despite being widely promoted, less than 1% of the UK population follows all of the recommendations in the Eatwell Guide, and most people stick to fewer than half. 'The normal diets of the trial participants tended to be outside national nutritional guidelines and included an above average proportion of UPF, which may help to explain why switching to a trial diet consisting entirely of UPF, but that was nutritionally balanced, resulted in neutral or slightly favourable changes to some secondary health markers. 'The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts. 'Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health.' Commenting on the study, Tracy Parker, nutrition lead at the British Heart Foundation, said: 'These findings support what we have long suspected – that the way food is made might affect our health, not just the nutrients it contains. 'The way this study was designed means it is more reflective of real-world conditions than previous research on ultra-processed foods. 'Unlike earlier observational studies, this was a randomised controlled trial where participants were provided with all their meals, and the diets were carefully matched to meet the Eatwell Guide – this allowed researchers to isolate the effect of food processing itself, making it more likely that the differences seen after eight weeks were due to how the food in their diets was processed, not just what was in it. 'Completely cutting UPFs out of our diets isn't realistic for most of us, but including more minimally processed foods – like fresh or home cooked meals – alongside a balanced diet could offer added benefits too. 'Mediterranean-style diets, which include plenty of minimally or unprocessed foods such as fruit, vegetables, fish, nuts and seeds, beans, lentils and wholegrains, have consistently been shown to reduce our risk of heart attacks and strokes.'
Leader Live
04-08-2025
- Health
- Leader Live
Eating fewer ultra-processed foods could boost weight loss, trial suggests
Sticking to meals cooked from scratch could also help curb food cravings, researchers suggest. UPFs include the likes of processed meals, ice cream, crisps, some breakfast cereals, biscuits and fizzy drinks. They tend to have high levels of saturated fat, salt and sugar, as well as additives and ingredients that are not used when people cook from scratch, like preservatives, emulsifiers and artificial colours and flavours. The trial, led by experts at University College London (UCL) and University College London Hospitals NHS Foundation Trust (UCLH), involved 55 people split into two groups. Half were given an eight-week diet plan comprising minimally processed foods, such as overnight oats and spaghetti bolognese, while the other half were given foods like breakfast oat bars or lasagne ready meals. After completing one diet, the groups then switched. Researchers matched the two diets nutritionally on levels of fat, saturated fat, protein, carbohydrates, salt and fibre using the Eatwell Guide, which outlines recommendations on how to eat a healthy, balanced diet. Dr Samuel Dicken, of the UCL Centre for Obesity Research and UCL department of behavioural science and health, said: 'Previous research has linked ultra-processed foods with poor health outcomes. 'But not all ultra-processed foods are inherently unhealthy based on their nutritional profile.' He said the main aim of the study was to explore the role of food processing and how it impacts weight, blood pressure, body composition and food cravings. Some 50 people completed the trial, with both groups losing weight. However, those on the minimally processed diet lost more weight (2.06%) compared to the UPF diet (1.05% loss). The UPF diet also did not result in significant fat loss, researchers said. Dr Dicken said: 'Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. 'If we scaled these results up over the course of a year, we'd expect to see a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. 'Over time this would start to become a big difference.' Those on the trial were also asked to complete questionnaires on food cravings before and after starting the diets. Those eating minimally processed foods had less cravings and were able to resist them better, the study suggests. However, researchers also measured others markers like blood pressure, heart rate, liver function, glucose levels and cholesterol and found no significant negative impacts of the UPF diet. Professor Chris van Tulleken, of the UCL division of infection and immunity and UCLH, said: 'The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. 'This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar.' The Eatwell Guide recommends the average woman should consume around 2,000 calories a day, while an average man should consume 2,500. Both diet groups had a calorie deficit, meaning people were eating fewer calories than what they were burning, which helps with weight loss. However, the deficit was higher from minimally processed foods at around 230 calories a day, compared with 120 calories per day from UPFs. Professor Rachel Batterham, senior author of the study from the UCL centre for obesity research, said: 'Despite being widely promoted, less than 1% of the UK population follows all of the recommendations in the Eatwell Guide, and most people stick to fewer than half. 'The normal diets of the trial participants tended to be outside national nutritional guidelines and included an above average proportion of UPF, which may help to explain why switching to a trial diet consisting entirely of UPF, but that was nutritionally balanced, resulted in neutral or slightly favourable changes to some secondary health markers. 'The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts. 'Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health.' Commenting on the study, Tracy Parker, nutrition lead at the British Heart Foundation, said: 'These findings support what we have long suspected – that the way food is made might affect our health, not just the nutrients it contains. 'The way this study was designed means it is more reflective of real-world conditions than previous research on ultra-processed foods. 'Unlike earlier observational studies, this was a randomised controlled trial where participants were provided with all their meals, and the diets were carefully matched to meet the Eatwell Guide – this allowed researchers to isolate the effect of food processing itself, making it more likely that the differences seen after eight weeks were due to how the food in their diets was processed, not just what was in it. 'Completely cutting UPFs out of our diets isn't realistic for most of us, but including more minimally processed foods – like fresh or home cooked meals – alongside a balanced diet could offer added benefits too. 'Mediterranean-style diets, which include plenty of minimally or unprocessed foods such as fruit, vegetables, fish, nuts and seeds, beans, lentils and wholegrains, have consistently been shown to reduce our risk of heart attacks and strokes.'
South Wales Guardian
04-08-2025
- Health
- South Wales Guardian
Eating fewer ultra-processed foods could boost weight loss, trial suggests
Sticking to meals cooked from scratch could also help curb food cravings, researchers suggest. UPFs include the likes of processed meals, ice cream, crisps, some breakfast cereals, biscuits and fizzy drinks. They tend to have high levels of saturated fat, salt and sugar, as well as additives and ingredients that are not used when people cook from scratch, like preservatives, emulsifiers and artificial colours and flavours. The trial, led by experts at University College London (UCL) and University College London Hospitals NHS Foundation Trust (UCLH), involved 55 people split into two groups. Half were given an eight-week diet plan comprising minimally processed foods, such as overnight oats and spaghetti bolognese, while the other half were given foods like breakfast oat bars or lasagne ready meals. After completing one diet, the groups then switched. Researchers matched the two diets nutritionally on levels of fat, saturated fat, protein, carbohydrates, salt and fibre using the Eatwell Guide, which outlines recommendations on how to eat a healthy, balanced diet. Dr Samuel Dicken, of the UCL Centre for Obesity Research and UCL department of behavioural science and health, said: 'Previous research has linked ultra-processed foods with poor health outcomes. 'But not all ultra-processed foods are inherently unhealthy based on their nutritional profile.' He said the main aim of the study was to explore the role of food processing and how it impacts weight, blood pressure, body composition and food cravings. Some 50 people completed the trial, with both groups losing weight. However, those on the minimally processed diet lost more weight (2.06%) compared to the UPF diet (1.05% loss). The UPF diet also did not result in significant fat loss, researchers said. Dr Dicken said: 'Though a 2% reduction may not seem very big, that is only over eight weeks and without people trying to actively reduce their intake. 'If we scaled these results up over the course of a year, we'd expect to see a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. 'Over time this would start to become a big difference.' Those on the trial were also asked to complete questionnaires on food cravings before and after starting the diets. Those eating minimally processed foods had less cravings and were able to resist them better, the study suggests. However, researchers also measured others markers like blood pressure, heart rate, liver function, glucose levels and cholesterol and found no significant negative impacts of the UPF diet. Professor Chris van Tulleken, of the UCL division of infection and immunity and UCLH, said: 'The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. 'This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar.' The Eatwell Guide recommends the average woman should consume around 2,000 calories a day, while an average man should consume 2,500. Both diet groups had a calorie deficit, meaning people were eating fewer calories than what they were burning, which helps with weight loss. However, the deficit was higher from minimally processed foods at around 230 calories a day, compared with 120 calories per day from UPFs. Professor Rachel Batterham, senior author of the study from the UCL centre for obesity research, said: 'Despite being widely promoted, less than 1% of the UK population follows all of the recommendations in the Eatwell Guide, and most people stick to fewer than half. 'The normal diets of the trial participants tended to be outside national nutritional guidelines and included an above average proportion of UPF, which may help to explain why switching to a trial diet consisting entirely of UPF, but that was nutritionally balanced, resulted in neutral or slightly favourable changes to some secondary health markers. 'The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts. 'Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health.' Commenting on the study, Tracy Parker, nutrition lead at the British Heart Foundation, said: 'These findings support what we have long suspected – that the way food is made might affect our health, not just the nutrients it contains. 'The way this study was designed means it is more reflective of real-world conditions than previous research on ultra-processed foods. 'Unlike earlier observational studies, this was a randomised controlled trial where participants were provided with all their meals, and the diets were carefully matched to meet the Eatwell Guide – this allowed researchers to isolate the effect of food processing itself, making it more likely that the differences seen after eight weeks were due to how the food in their diets was processed, not just what was in it. 'Completely cutting UPFs out of our diets isn't realistic for most of us, but including more minimally processed foods – like fresh or home cooked meals – alongside a balanced diet could offer added benefits too. 'Mediterranean-style diets, which include plenty of minimally or unprocessed foods such as fruit, vegetables, fish, nuts and seeds, beans, lentils and wholegrains, have consistently been shown to reduce our risk of heart attacks and strokes.'
