Ultra-processed Foods Drive Obesity, But a Mediterranean Diet May Help

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6 months ago

December 16, 2024

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Share on Pinterest David Petrus Ibars/Getty ImagesA new study finds that higher intake of ultra-processed foods is associated with greater body mass index (BMI). David Petrus Ibars/Getty ImagesA new study finds that higher ultra-processed food (UPF) intake is associated with an increased body mass index (BMI).The link between UPFs and higher BMI was most pronounced for soda consumption.The findings also demonstrate how adherence to the Mediterranean diet may impact BMI.The study is relatively small but builds on existing evidence showing the health dangers of consuming ultra-processed foods.

Although ultra-processed food (UPF) is a relatively new term, it has already become a household name. Every new study makes it clearer that many of these products are harmful to human health.

The latest in a long line of studies shows that people who consume more UPFs are more likely to have a higher BMI and increased adiposity the amount of excess fat an individual has.

The Italian study, recently published in the journal Nutrients, also shows that people who follow the Mediterranean diet the least closely are more likely to have a higher BMI. Ultra-processed foods linked to higher BMI, obesity

For this study, researchers recruited 175 people with obesity, all of whom completed a food diary, providing information about their UPF intake and how closely they followed the Mediterranean diet. The scientists also measured their body composition and BMI.

According to their analysis: The data showed an increase in UPF consumption as the BMI increased.

In other words, individuals who consumed the highest amounts of UPFs were more likely to have a higher BMI. At the same time, as UPF intake increased, adherence to the Mediterranean diet decreased.

The scientists found that some UPFs were more closely linked to BMI and adiposity than others, notably soda. This is not the first time soda has been singled out.

Although the recent study is relatively small, it is yet more evidence that reducing UPF intake particularly soda is probably a smart move for health.

The study confirmed what we emphasize to our weight loss patients: Focus on adding lean proteins and vegetables to the diet, Mir Ali, MD, a board certified general surgeon, bariatric surgeon, and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, told Healthline.

The more processed the food, he continued, the more it stimulates insulin secretion and fat deposition.

Ali noted that processed foods take less energy to break down and make the person feel hungry sooner. He also told us that highly processed foods can trigger addictive eating behaviors. For all these reasons, limiting UPFs can greatly help a person in their weight loss efforts, he said. Ultra-processed foods linked to multiple chronic diseases

In the United States, more than half of calories consumed are in the form of ultra-processed foods (UPFs).

According to NOVA, the most commonly used classification system for food processing, UPFs are:

Industrially manufactured food products made up of several ingredients (formulations) including sugar, oils, fats, and salt (generally in combination and in higher amounts than in processed foods) and food substances of no or rare culinary use (such as high-fructose corn syrup, hydrogenated oils, modified starches, and protein isolates).

This means UPFs tend to contain large quantities of sugar, fat, and a list of ingredients you would not find in a standard home kitchen. UPFs are produced industrially, are relatively low cost, and have a long shelf life, all of which make them convenient for the customer and the manufacturer. Importantly, theyre also highly palatable and easy to overeat.

In recent years, researchers have linked higher intakes of UPFs to a host of chronic health conditions, including diabetes, cancer, and heart disease.

For instance, a recent study found that greater UPF intake was associated with type 2 diabetes. However, when the researchers broke down their analysis by food type, not all UPFs were as tightly linked to the condition. The closest ties were with sodas, savory snacks, animal-based products, and ready-to-eat dishes.

Additionally, there may be a link between highly processed foods and mental health conditions like depression.

Because of the growing evidence that UPFs are closely linked to worse health outcomes, many experts are calling for stricter regulations on these foods, like sugar taxes and warning labels on packages. However, it remains to be seen whether such restrictions in the ultra-processed food industry will take effect. Reducing ultra-processed food intake

The results of the recent study echo other research on the benefits of a Mediterranean diet for overall health and weight management.

Federica Amati, PhD, MPH, a postdoctoral medical scientist and registered public health nutritionist with the Association for Nutrition (AfN), suggested making dietary changes slowly, particularly when it comes to reducing ultra-processed food intake.

Its clear that certain UPFs are worse for our health than others, so if youre 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, youll be doing your health a huge favor, Amati told Healthline.

She recommended replacing soda with water with optional added fruit. 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, she suggested.

If youre cutting back on your UPF intake, Amati continued, you dont have to forgo all of your favorite foods you can still enjoy chocolate, for instance. She suggested looking for products that are at least 75% cocoa with as few ingredients on the label as possible.

Dark chocolate, she explained, is rich in antioxidants and other beneficial plant compounds. So, if you choose the right kind, and eat it in moderation, it can actually benefit your health.

Finally, chips are high in salt and fat and contain no useful nutrients. I suggest swapping these for minimally processed popcorn. Because popcorn is made from whole grains, it contains nutrients, including fiber, which most of us dont consume nearly enough of.

Just make sure you select a product that doesnt contain a raft of additives, sugar, and salt, she advised.

If youre interested in learning more about the benefits of the Mediterranean diet or need additional guidance for reducing your intake of UPFs, talk with your doctor for further guidance. Takeaway

A new study shows increased UPF intake is associated with higher BMI and greater overall adiposity.

Although the study is relatively small, it adds to the growing evidence that overall UPF intake particularly soda intake is linked to worse health outcomes.

At the moment, most of us eat around 60% of our calories as UPFs, Amati said. 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, Amati concluded.

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US-UK trade deal ‘done’, says Trump as he meets Starmer at G7

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3 mins ago

June 17, 2025

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US-UK trade deal 'done', says Trump as he meets Starmer at G7

The UK-US trade deal has been signed and is “done”, US President Donald Trump has said as he met Sir Keir Starmer at the G7 summit.

The US president told reporters: “We signed it, and it’s done. It’s a fair deal for both. It’ll produce a lot of jobs, a lot of income.”

As Mr Trump and his British counterpart exited a mountain lodge in the Canadian Rockies where the summit is being held, the US president held up a physical copy of the trade agreement to show reporters.

Several leaves of paper fell from the binding, and Mr Starmer quickly bent down to pick them up, saying: “A very important document.”

Sir Keir said the document “implements” the deal to cut tariffs on cars and aerospace, adding: “So this is a very good day for both of our countries – a real sign of strength.”

Mr Trump added that the UK was “very well protected” against any future tariffs, saying: “You know why? Because I like them”.

However, he did not say whether levies on British steel exports to the US would be set to 0%, saying “we’re gonna let you have that information in a little while”.

What exactly does trade deal being ‘done’ mean?

The government says the US “has committed” to removing tariffs (taxes on imported goods) on UK aerospace goods, such as engines and aircraft parts, which currently stand at 10%.

That is “expected to come into force by the end of the month”.

Tariffs on car imports will drop from 27.5% to 10%, the government says, which “saves car manufacturers hundreds of millions a year, and protects tens of thousands of jobs”.

The White House says there will be a quota of 100,000 cars eligible for import at that level each year.

But on steel, the story is a little more complicated.

The UK is the only country exempted from the global 50% tariff rate on steel – which means the UK rate remains at the original level of 25%.

That tariff was expected to be lifted entirely, but the government now says it will “continue to go further and make progress towards 0% tariffs on core steel products as agreed”.

The White House says the US will “promptly construct a quota at most-favoured-nation rates for steel and aluminium articles”.

Other key parts of the deal include import and export quotas for beef – and the government is keen to emphasise that “any US imports will need to meet UK food safety standards”.

There is no change to tariffs on pharmaceuticals for the moment, and the government says “work will continue to protect industry from any further tariffs imposed”.

The White House says they “committed to negotiate significantly preferential treatment outcomes”.

Mr Trump also praised Sir Keir as a “great” prime minister, adding: “We’ve been talking about this deal for six years, and he’s done what they haven’t been able to do.”

He added: “We’re very longtime partners and allies and friends and we’ve become friends in a short period of time.

“He’s slightly more liberal than me to put it mildly… but we get along.”

Sir Keir added that “we make it work”.

The US president appeared to mistakenly refer to a “trade agreement with the European Union” at one point as he stood alongside the British prime minister.

Mr Trump announced his “Liberation Day” tariffs on countries in April. At the time, he announced 10% “reciprocal” rates on all UK exports – as well as separately announced 25% levies on cars and steel.

In a joint televised phone call in May, Sir Keir and Mr Trump announced the UK and US had agreed on a trade deal – but added the details were being finalised.

Ahead of the G7 summit, the prime minister said he would meet Mr Trump for “one-on-one” talks, and added the agreement “really matters for the vital sectors that are safeguarded under our deal, and we’ve got to implement that”.

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