Why processed foods make you fat

Furthermore, some studies have found that eating more processed foods could be linked to weight gain and decreased diet quality 48 , 49 , In addition to the other foods listed in this article, other foods to keep an eye on include 48 , 49 , 50 :.

Reducing your intake of processed foods could also improve your diet quality and make it much easier to maintain a moderate weight. Eating fewer processed foods high in added fat, sugar, and salt can improve your diet quality and help prevent weight gain. However, most fast food items are highly processed and loaded with calories, fat, sodium, and added sugar.

For this reason, many studies have reported that eating fast food more frequently could be tied to an increased risk of obesity, along with other health problems like heart disease and type 2 diabetes 51 , 52 , Instead, aim to cook most of your meals at home and not eat fast food more than 1—2 times per week.

When you do swing by the drive-through, look for restaurants with healthier takeout options whenever possible, such as soups, salads, sandwiches, wraps, or burrito bowls. Plus, aim to load up on the veggies, whole grains, and lean proteins. Many fast food items are high in calories, fat, added sugar, and sodium.

Limiting your intake and choosing healthier options can help prevent weight gain. Many of the foods listed above are high in added sugar, fat, and calories. As such, they can contribute to weight gain over time, especially if you eat them regularly without making other adjustments to your diet. Instead, aim to limit your portion sizes and enjoy these foods in moderation as part of a balanced diet.

Diets high in added sugars have been linked to weight gain and chronic health conditions. Here are 6 reasons why added sugar is fattening. Diet foods are specifically marketed to people looking to shed excess weight but may do your waistline more harm than good. Here are 21 diet foods…. Some foods are proven to help you lose weight, while others make you gain. Here are 11 foods to avoid when trying to lose weight.

How many grams of fat should you be eating daily? This article will help you figure out how much fat to eat, as well as which types of fats are best. Many healthy and nutritious foods were unfairly demonized for being high in fat. Here are 9 high fat foods that are actually incredibly healthy. Processed foods are usually more convenient and less costly, so you'll eat more of them and gain weight more quickly, researchers say.

You may wonder what foods you can eat a lot of without risking weight gain. Here are 12 foods that don't cause weight gain. Studies examining how rice affects weight are conflicting. This article gets to the bottom of whether rice is fattening or weight loss friendly.

Experts say it's difficult to avoid processed foods, but reducing your consumption of them can make you healthier. Some people believe the healthy fats in avocados aid weight loss, while others fear they make you gain weight.

This article sets the record straight. Health Conditions Discover Plan Connect. Sugar-sweetened coffee. Ice cream. Cookies and doughnuts. French fries and potato chips. Sugary breakfast cereals. For a new study published Thursday, scientists at the National Institutes of Health finally put that advice to the test. The authors note that no study has directly compared the health impacts of diets based on the kind of highly processed boxed foods one finds at the center of the supermarket, versus those based on fruits, vegetables, and whole grains.

So the NIH team assembled 20 healthy adult volunteers—10 male and 10 female—sequestered them at a research hospital for a month, and subjected them to two weeks each of meals from ultra-processed foods and minimally processed foods.

The two diets were structured to be roughly equal in calories, protein, fat, carbs, and fiber. Because highly processed foods tend to be low in fiber, the processed diet featured fiber-added beverages to make up the difference. The subjects were essentially over-served—for each of the diets, the researchers made available about 5, calories per day in the form of three meals and plus snacks, and allowed to eat as much or as little as they wanted. This detailed list of the meals for each day is fascinating reading.

Since they were cooped up in a hospital, the subjects were directed to engage in three daily minute sessions on an exercise bike at moderate speed, to mimic real-world daily exertion. In short, when the subjects were on the minimally processed diet, they took in significantly fewer calories and lost nearly a kilogram, or about two pounds, over two weeks. On the processed diet, they ate more and gained nearly a kilogram. Currently, according to a study cited by the NIH authors, ultra-processed foods provide nearly 60 percent of calories consumed by Americans.

Assembling the minimally-processed meals cost about 40 percent more in ingredients than the processed meals did, they report. And the subjects were presented all of their meals fully prepared; but it takes a lot more time and practice to put together a meal of chicken, whole grains, and vinaigrette-dressed salad from scratch than it does to open a can of pre-made beef ravioli.

Madison Pauly. Tom Philpott. Andrea Guzman. Matt Simon. Additionally, people tend to eat unprocessed foods more slowly, which gives our body more time to register that we're full before we overeat. Beyond its link to overeating, a diet heavy in processed food is also linked with all kinds of other health problems, according to previous research: People who consume it regularly are more likely to get cancer and die quicker than others.

Researchers classify "ultra-processed" foods as items that are generally factory-made and come laden with additives and preservatives like sweeteners and thickeners. Generally, these things are packaged in plastic or cans. You're likely to see "high fructose corn syrup" on the ingredient list of an ultra-processed food item, or perhaps some interesterified oils replacements for trans fats , which are now widely banned. The Italian researchers in the most recent study found that processed meat, pizza, and cakes were the most common ultra-processed foods in the diets they studies.

Unprocessed food, on the other hand, involves raw ingredients like fresh produce, unflavored yogurt, home-cooked meat, and whole grains. But food items don't have to be completely fresh to be considered unprocessed. In the NIH study, the researchers relied on the NOVA food-rating system, which designates foods as unprocessed if they are edible parts of plants including nuts , animals, fungi, algae, or water. So it's fine to freeze, boil, ferment, or refrigerate ingredients.

But unlike their processed versions, unprocessed foods are not cured or pre-salted. The study authors described and photographed the meals they fed their 20 participants — both during their processed-food weeks and the time spent on a fresher eating plan. One of the processed lunch meals was a tasty-looking quesadilla made with deli turkey, cheddar and jack cheeses, and refried beans from a can.

That might be disheartening, since it's very likely to be similar to meals you'd make at home. So is a chicken salad sandwich made with canned chicken, pickle relish, and mayonnaise — one of the ultra-processed dinners.

While on an unprocessed diet, on the other hand, the participants ate more produce and skipped sides like tater tots. Here's what a day's worth of unprocessed meals looked like in the lab:.