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

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.

A new U.K. study has investigated how diets high in ultraprocessed foods compare to those rich in minimally processed whole foods. The research found that choosing less processed foods may encourage healthier changes in body weight and metabolic function, even when people are free to eat as much as they want.

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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

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.

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