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

Published

9 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.

Sports

Phils’ Turner, NL hits leader, injures hamstring

Published

54 mins ago

September 7, 2025

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Phils' Turner, NL hits leader, injures hamstring

Associated Press

Sep 7, 2025, 04:10 PM ET

MIAMI — Philadelphia Phillies star shortstop Trea Turner left the team’s game against the Miami Marlins in the seventh inning Sunday because of a right hamstring strain.

Turner hit a solo homer in the sixth to narrow Philadelphia’s deficit to 4-2. When his turn came again in the seventh, Turner legged out a grounder and reached on a throwing error by Miami Otto Lopez.

Edmundo Sosa replaced Turner as the baserunner and at shortstop.

The 32-year-old Turner leads the NL in batting average at .305 and also has a league-leading 179 hits this season.

Sports

Bichette out for Yanks finale after plate collision

Published

54 mins ago

September 7, 2025

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Bichette out for Yanks finale after plate collision

Associated Press

Sep 7, 2025, 12:38 PM ET

NEW YORK — Blue Jays shortstop Bo Bichette was not in the lineup for Sunday’s series finale against the Yankees a day after colliding with Austin Wells on a play at the plate.

Bichette was thrown out in the sixth inning of Saturday’s 3-1 loss by Cody Bellinger‘s 95.3 mph one-hop throw from right field when he attempted to score on a single by Nathan Lukes.

He hobbled off the field with the assistance of a trainer after colliding with Wells’ shin guard. The game was delayed by rain for nearly two hours, and during the delay, X-rays came back negative. Bichette struck out in his final at-bat Saturday.

“It didn’t look great, but we’re at the point where if you can play, you can play,” manager John Schneider said Saturday. “Bo understands that, and everyone understands that. I don’t think it needed stitches or anything, but there was a lot going on.”

Bichette is third in the major leagues with a .311 average. He has 18 homers and leads Toronto with 93 RBIs in 139 games this season.

He also leads the majors with 181 hits and 44 doubles and is hitting .418 (33-for-79) during a 20-game on-base streak.

Ernie Clement started at shortstop for the Blue Jays, who began Sunday with a three-game lead over the Yankees in the American League East.

Sports

AP Week 2 poll reaction: What’s next for each Top 25 team

Published

1 hour ago

September 7, 2025

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AP Week 2 poll reaction: What's next for each Top 25 team

Sep 7, 2025, 02:26 PM ET

The latest AP poll is out. After a dramatic first week of action, not much changed at the top of the rankings with most teams pulling out wins, but there was still quite a bit of movement throughout.

And we did see some upsets and impressive wins with four ranked teams (the Arizona State Sun Devils, Florida Gators, Michigan Wolverines and SMU Mustangs) all losing — Florida, SMU and ASU are no longer ranked as a result.

The top seven schools in the rankings, on the other hand, outscored their opponents by a combined 307-26. In all, four AP-ranked teams scored 70 or more points, the second time that has happened in the AP poll era (since 1936).

Stats courtesy of ESPN Research.

All times Eastern

Previous ranking: 1

2025 record: 2-0

Week 2 result: Defeated Grambling 70-0

Stat to know: Julian Sayin completed his first 16 passes to start the game. It’s the longest streak to begin a game in school history.

What’s next: Saturday vs. Ohio, 7 p.m., Peacock

Previous ranking: 2

2025 record: 2-0

Week 2 result: Defeated FIU 34-0

Stat to know: This was Penn State’s 13th shutout since 2014, the second most in that span behind Alabama’s 15.

What’s next: Saturday vs. Villanova, 3:30 p.m., FS1

Previous ranking: 3

2025 record: 2-0

Week 2 result: Defeated Louisiana Tech 23-7

Stat to know: LSU has not lost a home game to an in-state opponent since 1982.

What’s next: Saturday vs. Florida, 7:30 p.m., ABC

Previous ranking: 6

2025 record: 2-0

Week 2 result: Defeated Oklahoma State 69-3

Stat to know: The 66-point win is Oregon’s largest win against an FBS opponent since 2019 against Nevada (won by 71 points).

What’s next: Saturday at Northwestern, noon, Fox

Previous ranking: 5

2025 record: 2-0

Week 2 result: Defeated Bethune-Cookman 45-3

Stat to know: Carson Beck completed his first 15 passes in Week 2. He passed Vinny Testaverde (1986, against Oklahoma) for the most consecutive completions within a game in Miami history.

What’s next: Saturday vs. South Florida, 4:30 p.m., CW Network

Previous ranking: 4

2025 record: 2-0

Week 2 result: Defeated Austin Peay 28-6

Stat to know: The 22-point win is the narrowest margin of victory by a top-five SEC team against a non-FBS opponent since 2012.

What’s next: Saturday at Tennessee, 3:30 p.m., ABC

Previous ranking: 7

2025 record: 1-1

Week 2 result: Defeated San Jose State 38-7

Stat to know: Arch Manning joined Vince Young, Colt McCoy and David Ash by throwing multiple touchdown passes of more than 20 yards and having a TD run over 20 yards in multiple games.

What’s next: Saturday vs. UTEP, 4:15 p.m., SEC Network

Previous ranking: 9

2025 record: 0-1

Week 2 result: Idle

What’s next: Saturday vs. Texas A&M, 7:30 p.m., NBC

Previous ranking: 11

2025 record: 2-0

Week 2 result: Defeated Duke 45-19

Stat to know: After scoring 52 points against Western Illinois last week, the Illini have scored 45 points in consecutive games for the first time in the past 20 seasons.

What’s next: Saturday vs. Western Michigan, 7 p.m., FS1

Previous ranking: 14

2025 record: 2-0

Week 2 result: Defeated East Texas A&M 77-3

Stat to know: FSU had 729 total yards, the most by the Seminoles since Nov. 4, 2000.

What’s next: Sept. 20 vs. Kent State

Previous ranking: 10

2025 record: 2-0

Week 2 result: Defeated South Carolina State 38-10

Stat to know: Vicari Swain recorded two punt returns for touchdowns against South Carolina State, making that three for the season (and he has done it in just six quarters).

What’s next: Saturday vs. Vanderbilt, 7:45 p.m., SEC Network

Previous ranking: 8

2025 record: 1-1

Week 2 result: Defeated Troy 27-16

Stat to know: Clemson trailed 16-0 before scoring the final 27 points of the game. That is the largest comeback win for Clemson since 2020 against Boston College.

What’s next: Saturday at Georgia Tech, noon, ESPN

Previous ranking: 18

2025 record: 2-0

Week 2 result: Defeated Michigan 24-13

Stat to know: OU has not allowed a point in the first half of consecutive games for the first time since 2009.

What’s next: Saturday at Temple, noon, ESPN2

Previous ranking: 16

2025 record: 3-0

Week 2 result: Defeated Iowa 16-13

Stat to know: Iowa State won at home in this series for the first time since 2011.

What’s next: Saturday at Arkansas State, 4 p.m., ESPN2

Previous ranking: 22

2025 record: 2-0

Week 2 result: Defeated East Tennessee State 72-17

Stat to know: The 72 points are the Volunteers’ most points scored in a game in the AP poll era (1936).

What’s next: Saturday vs. Georgia, 3:30 p.m., ABC

Previous ranking: 19

2025 record: 2-0

Week 2 result: Defeated Utah State 44-22

Stat to know: Marcel Reed has thrown three touchdown passes in three consecutive games. It’s the second-longest streak at A&M since 2004.

What’s next: Saturday at Notre Dame, 7:30 p.m., NBC

Previous ranking: 20

2025 record: 2-0

Week 2 result: Defeated Kentucky 30-23

Stat to know: This was Ole Miss’ fourth win when trailing by 10 or more points in the Lane Kiffin era.

What’s next: Saturday vs. Arkansas, 7 p.m., ESPN

Previous ranking: NR

2025 record: 2-0

Week 2 result: Defeated Florida 18-16

Stat to know: USF is the fourth team in the AP poll era (since 1936) to win its first two games of a season against AP-ranked opponents while being unranked in each win, joining 2012 Oregon State, 2008 East Carolina and 1976 North Carolina.

What’s next: Saturday at Miami, 4:30 p.m., CW

Previous ranking: 21

2025 record: 1-1

Week 2 result: Defeated UL Monroe 73-0

Stat to know: Ty Simpson finished 17-of-17, the most completions without an incompletion in a game in SEC history. It is also the most consecutive completions within a game in Alabama history.

What’s next: Saturday vs. Wisconsin, noon, ABC

Previous ranking: 25

2025 record: 2-0

Week 2 result: Defeated Cal Poly 63-9

Stat to know: After Jackson Bennee returned an interception 46 yards for a score, it extended Utah’s streak of returning at least one interception for a touchdown to 22 straight seasons.

What’s next: Saturday at Wyoming, 8 p.m., CBSSN

Previous ranking: 24

2025 record: 2-0

Week 2 result: Defeated Kent State 62-14

Stat to know: Texas Tech has outscored its opponents by 108 points this season, its second most through the first two games of a season in the AP poll era (since 1936).

What’s next: Saturday vs. Oregon State, 3:30 p.m., Fox

Previous ranking: 23

2025 record: 2-0

Week 2 result: Defeated Kennesaw State 56-9

Stat to know: Indiana improves to 11-0 against Conference USA teams all-time, the fourth-most wins without a loss against the conference.

What’s next: Friday vs. Indiana State, 6:30 p.m., BTN

Previous ranking: 15

2025 record: 1-1

Week 2 result: Lost to Oklahoma 24-13

Stat to know: Justice Haynes‘ four rushing scores this season are the most by a Michigan player in his first two games with the school in the past 30 seasons.

What’s next: Saturday vs. Central Michigan, noon, BTN