Cutting Processed Foods: A Bite-Sized Approach to Better Health
A new study highlights the potential link between processed foods and weight gain.
Researchers in Italy have discovered that people who consume more ultra-processed foods (UPFs) tend to have higher body mass indexes (BMI). The study, published in the journal Nutrients, also revealed that individuals following the Mediterranean diet less closely were more likely to have a higher BMI.
The results aren’t surprising. Growing evidence suggests that UPFs, often laden with added sugars, unhealthy fats, and artificial ingredients, can lead to a variety of health issues.
While the Italian study focused on a relatively small group of individuals with obesity, its findings resonate with a larger body of research.
"The study confirmed what we emphasize to our weight loss patients: Focus on adding lean proteins and vegetables to the diet," says Dr. Mir Ali, a board-certified general surgeon and bariatric surgeon. “The more processed the food, the more it stimulates insulin secretion and fat deposition.”
Zeroing in on the Culprits:
While the study showed a correlation between UPF intake and higher BMI, some culprits emerged as more problematic than others.
“The data showed an increase in UPF consumption as the BMI increased,” the researchers noted. Notably, soda consumption appeared to be particularly linked to both higher BMI and increased adiposity (excess fat).
This isn’t the first time tails have been wagged about soda’s harmful effects.
A Step-by-Step Strategy for Change:
Experts agree that making gradual changes is key when it comes to reducing UPF consumption. Dr. Federica Amati suggests tackling the biggest offenders first.
"If you’re looking to cut down, start with the worst offender: soda. The evidence of links between high intakes of soda and poor health outcomes is now overwhelming. So, if you can cut it out of your diet, you’ll be doing your health a huge favor," she advises.
Amati recommends opting for water with a splash of fruit for a refreshing and healthier alternative, adding, "Or even better, switch to kombucha — a type of fermented tea, which contains live microbes. We know that fermented foods are likely to support your gut health and overall health."
If you’re craving something sweet, she suggests opting for dark chocolate with at least 75% cocoa and as few ingredients as possible.
Small Changes, Big Impact:
Dr. Amati emphasizes the power of small, sustainable changes.
"At the moment, most of us eat around 60% of our calories as UPFs. Removing those products entirely would be nearly impossible, especially if we tried to do it all at once. Instead, make small sustainable changes, with the goal of reducing your total energy intake to around 20% from UPFs."
"A good place to start is by replacing the UPFs that are highest in energy, like sodas and pastries," she concludes.
You can find the full study in the journal Nutrients:[linkto[linktohttps://www.mdpi.com/2072-6643/16/22/3923]
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## Cutting Processed foods: A Bite-Sized Approach to Better Health
**An Expert Interview with Dr. Elena Rossi, Lead Researcher of the Italian Study**
**By: [Your Name], Senior Editor, World Today News**
**Recent research from Italy has reignited the debate about the role of processed foods in our diets. Dr. Elena Rossi, lead researcher of the study published in the journal _Nutrients_, sheds light on the findings and provides practical tips for reducing processed food intake.**
**WTN:** _Dr.Rossi, thank you for joining us today. Your study published findings linking ultra-processed food (UPF) consumption to higher body mass indexes (BMI). Could you elaborate on these findings?
**Dr. Rossi:** Certainly. Our study, conducted on a large cohort of Italian adults, found a significant positive correlation between the amount of UPFs consumed and BMI. This suggests that individuals who regularly consume a diet higher in UPFs are more likely to have a higher BMI, which is a recognized indicator of weight status.
**WTN:** What exactly are ultra-processed foods, and how do they differ from minimally processed foods?
**Dr. Rossi:** Ultra-processed foods are commercially manufactured food products that often undergo multiple processing steps and contain numerous industrially-derived ingredients. Think of packaged snacks, sugary drinks, instant meals, and ready-to-eat meals. In contrast, minimally processed foods are foods that have undergone minimal alteration from their natural state, such as fruits, vegetables, whole grains, and unprocessed meats.
**WTN:** Your study suggested a correlation, not necessarily causation. Could other factors be contributing to the observed link between UPFs and BMI?
**Dr. Rossi:** you are right to point that out. While our study found a strong association, further research is needed to conclusively establish causation.
It’s possible that other lifestyle factors, like physical activity levels or overall dietary patterns, also play a role. It’s crucial to consider the bigger picture of an individual’s lifestyle.
**WTN:** What are some practical steps individuals can take to reduce their intake of UPFs and adopt a healthier diet?
**Dr. Rossi:** there are several small changes people can make:
* **Cook more meals at home:** This allows you to control ingredients and avoid hidden additives found in processed foods.
* **Prioritize whole, unprocessed foods:** Fill your plate with fruits, vegetables, whole grains, legumes, and lean protein sources.
* **Read food labels carefully:** Pay attention to the ingredient list and choose products with fewer additives and preservatives.
* **Limit sugary drinks and snacks:** Opt for water, herbal teas, or homemade smoothies instead.
**WTN:** What message would you like to share with our readers regarding processed food consumption and overall health?
**Dr. Rossi:** While eliminating processed foods entirely might seem daunting, even small reductions can have a positive impact on your health. Focus on making gradual changes,like swapping a processed snack for a piece of fruit or cooking one extra meal at home each week.
Remember, every step towards a less processed diet is a step towards a healthier you.
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