Forget fad diets — new study says cutting processed food may be the real key to feeling your best

News
By published

Less processed food is the way to go

a woman eating from a bowl of fruit
(Image credit: Shutterstock)
Jump to:

Staying active and eating well are two of the most effective ways to support your health. Whether you are pounding the pavements in a pair of the best running shoes, cycling, walking, or working out at the gym, how you fuel your body plays a major role in your energy and performance.

While regular exercise strengthens your body, the quality of your diet influences how well your metabolism functions and how your body manages weight.

Brooks Ghost Max 2
Brooks Ghost Max 2: was $149 now $109 at Amazon

Get 27% off the women’s version of this top-rated running shoe and the men’s version is available at the same discount too. Known for its excellent cushioning, durable outsole, and breathable fit, it is a reliable choice for both beginners and seasoned runners.

View Deal

Minimally Processed vs Ultraprocessed Diets

In the study, which was published in the Nature Medicine journal, researchers examined the effects of diets high in ultraprocessed foods on 55 adults in England over eight weeks. Participants followed two different eight-week diet phases based on the UK Eatwell Guide.

One diet emphasized minimally processed foods such as fresh vegetables, whole grains, and lean proteins. Ultraprocessed foods like boxed macaroni and cheese, potato chips, and fast-food items dominated the other.

Both diet periods led to changes in body weight, but participants experienced greater reductions during the minimally processed food phase. On average, they lost around 2% of their body weight compared to roughly 1% during the ultraprocessed phase. These differences occurred even though participants were allowed to eat freely in both phases.

The study also found that the ultraprocessed diet was linked to slower metabolic responses and milder digestive symptoms such as bloating, compared to the minimally processed diet.

Why food quality matters

Woman picking healthy fruit and veg up

(Image credit: Getty images)

Ultraprocessed foods often contain more added sugars, unhealthy fats, and salt, while typically offering fewer nutrients compared to whole foods. These factors can affect how full you feel and how your body processes food.

The study hints that paying attention to food quality, along with following general healthy eating advice, can support your metabolism and help you manage your weight more healthily.

That said, ultraprocessed foods are often cheaper, quicker, and more convenient, which is why they play a big role in many of our diets. It's good to take findings like this with a pinch of salt, quite literally. You don't have to go to your pantry and throw out all your favorite snacks or ready meals to eat well.

Instead, try to balance your meals by adding more fresh, minimally processed ingredients when you can. Simple swaps like cooking in batches, using frozen vegetables, or choosing whole grain versions of staples such as bread, pasta, and rice can make eating healthier easier and more affordable. It's about progress, not perfection, when it comes to leading a healthy and happy life.

Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.

More from Tom's Guide

Jessica Downey
Jessica Downey
Senior Fitness Writer

Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

You must confirm your public display name before commenting

Please logout and then login again, you will then be prompted to enter your display name.