by Margaret S Garrett - Published 6 months ago

Foods for Fullness: Weight Loss Tips

Calorie intake and exercise are crucial for weight loss, but the quality of calories matters too. While a doughnut and pineapple have similar calorie counts, their effects on the body differ. Factors beyond calories and macros, like processing and ingredients, are important. The National Institutes of Health recently released a study examining this.

This study, along with other research, provides insights into how food processing affects health and diet.

NEWEST FINDINGS

The study categorized foods into four groups based on processing levels:

Unprocessed or minimally processed fruits, vegetables, beans, whole grains, eggs, meats
Processed culinary ingredients (e.g., oils, butter, salt)
Processed foods (e.g., canned foods, bread, cured meat)
Ultra-processed foods (e.g., sweet or savory snacks, ready-to-eat packaged foods, snack bars, poultry and fish nuggets). Ultra-processed foods prioritize mass consumption, appealing taste, and profitability by adding salt, sugar, oil, or preservatives for extended shelf life and ease of consumption. In contrast, unprocessed foods do not contain added salt, sugar, or fat and undergo minimal processing for safety.

Study participants consumed an ultra-processed food diet for two weeks, followed by an unprocessed diet (with meals prepared) for another two weeks.

Researchers observed that participants consumed more of the processed meals, averaging about 500 extra calories daily, despite the processed and unprocessed meals having identical calorie, protein, carbohydrate, fat, fiber, and sodium content. The findings indicate that even when portion sizes are controlled, processed foods can lead to feelings of less fullness and increased desire to eat compared to unprocessed foods.

RAW FOODS VS. PREPARED FOODS

PAST STUDIES

Previous research has suggested that ultra-processed foods are lower in protein and fiber, contributing to quicker and longer-lasting feelings of fullness. However, this new study challenges this assumption, as the protein and fiber content was identical across both diets, while fat and carbohydrates were higher in the ultra-processed diet.

One explanation could be the source of fiber in the ultra-processed diet. Fiber supplements were added to beverages to match the unprocessed diet's fiber content, as the food itself was not sufficiently rich in fiber. Unlike dietary fiber, fiber supplements in beverages may not significantly influence satiety, potentially contributing to the observed calorie overconsumption.

Previous research on the "protein leverage" theory provides another piece of the puzzle. Humans instinctively strive to consume adequate protein for bodily maintenance. If protein intake is insufficient, individuals may unconsciously increase overall calorie consumption to compensate. Since participants consumed less protein earlier in the day, they might have overeaten later, unknowingly responding to their bodies' signal for more protein.

Diet soda, a type of ultra-processed food, contains artificial sweeteners which can send misleading hunger signals. When the tongue tastes sweetness, it anticipates calories, prompting the body to release digestive enzymes. The lack of calories then triggers hunger, potentially leading to overeating.

KEY TAKEAWAYS

The quality of calories consumed is crucial, especially when aiming for weight loss. To manage food intake, prioritize high-quality calories to promote satiety. Incorporating more whole, unprocessed foods and increasing protein intake earlier in the day might facilitate this. These choices can contribute to building sustainable healthy habits by effectively addressing hunger.

Eating speed significantly impacts food consumption. This study reveals that faster eating leads to increased calorie intake, particularly when consuming ultra-processed foods. To optimize eating habits, prioritize mindful eating and savor your meals without distractions.

While calorie tracking and macro analysis can be beneficial in understanding dietary needs, prioritize whole foods, and consider ultra-processed foods as occasional exceptions.

Citations:
Poti, J.M., Mendez, M.A., Ng, S.W., and Popkin, B.M. (2015). Is the degree of food processing and convenience linked with the nutritional quality of foods purchased by US households? Am J Clin Nutr 101, 1251-1262

Poti, J.M., Braga, B., and Qin, B. argue in their 2017 Current Obesity Reports paper (6, 420-431) that the impact of ultra-processed food intake on obesity is linked to both the processing methods and the nutritional content of the food.

Martinez Steele, E., Raubenheimer, D., Simpson, S.J., Baraldi, L.G., and Monteiro, C.A. explored the relationship between ultra-processed foods, protein intake, and energy intake in the USA in a 2018 Public Health Nutrition article (21, 114-124).