Ultra-processed food causes weight gain – firm evidence at last
“Ultra-processed” foods (such as crisps, industrially made pizzas, sugar-sweetened drinks and other so-called 'junk foods') are typically high in sugar and fat - and calories. But an important new clinical trial - from the US National Institute of Health (NIH) - shows this is NOT the only reason they cause overeating and weight gain. Instead - the problem may actually lie in some of the industrial processing methods used to make them.
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Eating a diet of ultra-processed food caused healthy adults to gain almost 1 kilogram of extra weight in just 2 weeks.By contrast, eating a nutritionally-matched diet of real, whole or minimally processed food led to almost 1 kilogram of weight loss.
These are simply remarkable findings. And crucially, this was a rigorously conducted randomised, double-blind placebo-controlled trial - a study design that really can show clear evidence of cause-and-effect.
As such, it represents a real breakthrough in showing that ultra-processed foods really do contribute to weight gain and obesity.
The ultra-processed food diet clearly affected appetite, as it led participants to overeat by a remarkable extra 500 calories /day - without even recognising they were doing so - hence the rapid weight gain.
For details of this research (which is 'open-access'), please see:
Numerous studies have already linked increased consumption of these 'fake foods' (which are essentially made from highly-refined industrially-produced ingredients and additives) not only to higher risks for physical health conditions - including obesity, Type 2 diabetes, heart disease, gut and immune disorders, some forms of cancer, and total mortality - but also to increased rates of depression and other mental health conditions.
Despite these very consistent findings, however, sceptics have always been able to use the mantra that "correlation is not causation'. This is of course true - and it limits the conclusions that can be drawn from 'association studies' of ultra-processed food consumption in humans.
Likewise, there has long been abundant evidence of causality from animal studies - showing that diets high in these 'junk foods' can damage both body and brain health. But of course, this alone is not sufficient to 'prove' that these foods are similarly harmful to humans.
These new findings - from a rigorously conducted human clinical trial - are therefore a potential game-changer.
Of course, whether or not this important new evidence will lead to any changes in public health policy and official dietary guidelines still remains to be seen.
On that issue - a very important parallel can be drawn here with the evidence that smoking is a major cause of lung cancer (and contributes to numerous other chronic diseases). This could never, ever be demonstrated by randomised, double-blind, placebo-controlled trials carried out in humans, for obvious ethical and practical reasons. But all the evidence from basic science, animal studies, and population as well as case control and other studies in humans all pointed in the same direction.
Similarly - the evidence that ultra-processed diets are harmful to both physical and mental health in humans from is already substantial, and just as consistent.
The addition of this new clinical trial evidence - showing such dramatic effects on weight gain and metabolic health even in the very short-term - provides a compelling case for public health authorities to take that evidence more seriously than they have to date.
Meanwhile, however, the results from this remarkable study deserve to be publicised as widely as possible.
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May 16 2019 - The Conversation
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We know we should eat less junk food, such as crisps, industrially made pizzas and sugar-sweetened drinks, because of their high calorie content. These “ultra-processed” foods, as they are now called by nutritionists, are high in sugar and fat, but is that the only reason they cause weight gain?
An important new trial from the US National Institute of Health (NIH) shows there’s a lot more at work here than calories alone.
Studies have already found an association between junk foods and weight gain, but this link has never been investigated with a randomised controlled trial (RCT), the gold standard of clinical studies.
In the NIH’s RCT, 20 adults aged about 30 were randomly assigned to either a diet of ultra-processed foods or a “control” diet of unprocessed foods, both eaten as three meals plus snacks across the day. Participants were allowed to eat as much as they wished.
After two weeks on one of the diets, they were switched to the other for a further two weeks. This type of crossover study improves the reliability of the results since each person takes part in both arms of the study.
The study found that, on average, participants ate 500 calories more per day when consuming the ultra-processed diet, compared to when eating the diet of unprocessed foods. And on the ultra-processed diet, they gained weight – almost a kilogram.
Although we know that ultra-processed foods can be quite addictive, the participants reported finding the two diets equally palatable, with no awareness of having a greater appetite for the ultra-processed foods than for the unprocessed foods, despite consuming 500 calories more of them per day.
Unconscious over-consumption of ultra-processed foods is often attributed to snacking. But in this study, most of the excess calories were consumed during breakfast and lunch, not as snacks.
Slow eating, not fast food
A crucial clue as to why the ultra-processed foods caused greater calorie consumption may be that participants ate the ultra-processed meals faster and so consumed more calories per minute. This can cause excess calorie intake before the body’s signals for satiety or fullness have time to kick in.
An important satiety factor in unprocessed foods is dietary fibre. Most ultra-processed foods contain little fibre (most or all of it is lost during their manufacture) and so are easier to eat fast.
Anticipating this, the NIH researchers equalised the fibre content of their two diets by adding a fibre supplement to the ultra-processed diet in drinks. But fibre supplements are not the same thing as fibre in unprocessed foods.
Fibre in unprocessed food is an integral part of the food’s structure – or the food matrix, as it’s called. And an intact food matrix slows down how quickly we consume calories. For instance, it takes us far longer to chew through a whole orange with its intact food matrix than it does to gulp down the equivalent calories as orange juice.
An interesting message emerging from this and other studies seems to be that to regulate calorie intake, we must retain food structure, like the natural food matrix of unprocessed foods. This obliges us to eat more slowly, allowing time for the body’s satiety mechanisms to activate before we have eaten too much. This mechanism does not operate with ultra-processed foods since the food matrix is lost during manufacture.
Finding time for a meal of unprocessed foods eaten slowly can be a real challenge for many. But the importance of seated mealtimes is an approach vigorously defended in some countries, such as France, where a succession of small courses ensures a more leisurely – and pleasurable – way of eating.
And it may also be an important antidote to the weight gain caused by grabbing a quick meal of ultra-processed foods.
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