A recent review of a clinical trial on ultra-processed foods (UPFs) shows some surprising findings. People who ate only unprocessed foods consumed about 57% more by weight than those eating UPFs. Yet, they took in an average of 330 fewer calories daily.
This study started from earlier research that claimed eating UPFs led to weight gain due to excess calorie intake. The new analysis pointed out that those on whole food diets typically consumed more fruits and vegetables, often hundreds of grams at a time, opting for lower-calorie choices rather than high-calorie foods like steak or pasta.
Jeff Brunstrom, a psychology professor at the University of Bristol, highlights, “Overeating isn’t the main issue. Our study shows that when people eat whole foods, they genuinely eat more. But UPFs push consumers towards calorie-dense options, leading to higher energy intake and potential obesity.”
In a recent paper published in The American Journal of Clinical Nutrition, researchers noted that participants on a whole food diet had significantly better nutrition. They consumed essential vitamins and minerals mainly from fruits and vegetables, which would have been lacking if they had chosen only calorie-rich foods.
Mark Schatzker from McGill University explains, “If participants had focused solely on calorie-rich foods, they would miss out on many vital nutrients. Fruits and vegetables filled those gaps.” UPFs, while often fortified with nutrients, might not provide the same benefits as unprocessed options.
The original trial, conducted by Kevin Hall, Ph.D., included healthy adults switching between diets of UPFs and unprocessed foods over four weeks. While on the UPF diet, participants took in about 508 more calories daily and gained an average of 0.9 kg. In contrast, they lost the same amount on the unprocessed diet.
The researchers suggest that we might have a kind of “nutritional intelligence.” Brunstrom notes that when given unprocessed choices, people seem to instinctively pick foods that balance enjoyment and nutrition, leading to lower energy intake. He adds, “Our food choices are smarter than we think when we’re presented with natural options.”
The findings echo a 2025 clinical trial that showed participants on minimally processed diets could lose double the weight compared to those on UPF diets, primarily because they consumed fewer calories.
As processed foods dominate grocery shelves, research continues to link them to various health issues. Experts urge caution in creating broad nutrition advice around UPFs, as not all these foods share poor nutritional profiles.
For more insights, you might want to check out resources like the American Journal of Clinical Nutrition and updates from health experts navigating the evolving conversation around UPFs and diet quality.
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UPF, Ultra-Processed Foods, Vegetables, Fruit, Weight Loss
