Ultraprocessed Foods: The #1 Cause Of Overeating And Weight Gain?

Рет қаралды 24,672

Күн бұрын

In this video, we will review evidence strongly suggesting that ultra-processed foods may be a major cause of overeating and weight gain.
- SUBSCRIBE TO THE CHANNEL FOR MORE CONTENT LIKE THIS -
/ @nourishedbyscience
- JOIN THE NOURISHED BY SCIENCE COMMUNITY: RECEIVE ADDITIONAL GUIDANCE AND SUPPORT TO MAKE EVIDENCE-BASED DIETARY CHANGES TO MINIMIZE YOUR RISK OF CHRONIC DISEASE -
nourishedbyscience.com/commun...
- VIDEO DESCRIPTION -
In a recent video about the Global Nutrition Transition ( • The Global Nutrition T... ), we discussed that the transition towards ultra-processed foods is strongly and consistently associated with increased rates of obesity in populations all around the world. We are expanding on this discussion in this video by sharing evidence that ultra-processed foods are not just associated with higher calorie intake and body weight, but may actually cause overeating and weight gain. We are also discussing concrete steps that this research suggests may prevent overeating and weight gain.
- TIP JAR: SUPPORT MY EFFORTS TO CREATE THIS FREE CONTENT -
nourishedbyscience.ck.page/pr...
- LINK TO REFERENCES AND BLOG POST ASSOCIATED WITH THIS VIDEO -
wp.me/p9mwih-1t9
- TIMESTAMPS -
0:00 Introduction
1:19 What are Ultra-Processed Foods?
3:45 Do Ultra-Processed Foods Cause Overeating and Weight Gain?
9:22 Why Do Ultra-Processed Foods Cause Overeating?
13:00 Key Take-Aways and How to Avoid Overeating
18:23 Conclusions
- LINKS -
Nourished by Science Online:
Homepage: www.nourishedbyscience.com
Twitter: / nourishedbysci
Facebook / nourished-by-science-5...
Interview with Mark Schatzker, author of The Dorito Effect:
• Mark Schatzker: The Do...
BBC Video of UK doctor Chris van Tulleken who switches to 80% ultra-processed food diet for 30 days:
• UK doctor switches to ...
- SIMILAR VIDEOS -
The Global Nutrition Transition: discusses the global transition towards industrially-designed and -manufactured ultra-processed foods, and its link to the global obesity epidemic:
• The Global Nutrition T...
Prevention and Reversal of Chronic Disease: discusses several studies that show that chronic diseases such as type 2 diabetes or heart disease can be prevented and potentially reversed by diet and lifestyle modification alone. One central characteristic of such diets is that they are very low in ultra-processed foods:
• Prevention and Reversa...
- DISCLOSURES AND CONFLICT OF INTEREST POLICY -
nourishedbyscience.com/disclo...
- DISCLAIMER -
The content of this video, this KZfaq channel in general, and our blog at www.nourishedbyscience.com is for informational purposes only. Nothing herein shall be construed to be health or medical advice. Although we have made every effort to ensure the accuracy of all information posted to this Website, we can make no guarantees as to how the information and advice provided herein will affect you and your personal situation. If you need or require individual advice or guidance, then you should consult with a professional who can assist you. For our full disclaimer, please refer to nourishedbyscience.com/discla...
#UltraprocessedFoods #Obesity #WeightGain

Пікірлер: 126

@briankellner970 2 жыл бұрын

Last year, I ended up cutting out almost all ultra-processed foods while I was trying out a keto diet. I lost about 50 pounds over 6 months. I think the elimination of the processed foods was probably the main reason (I think the energy intake reduction mattered much more than ketosis). It took a fair bit more time as I made all my own meals from scratch. It also required trips to the grocery store at least weekly. During those first six months, I found my craving for ultra-processed foods was basically gone. But over the past six months as I have loosened up my restrictions, I find it very easy to "binge eat" things like chips, cookies, and candy if they are available. The few incidents like that haven't produced huge weight gain, but I've added back a couple pounds. And it reinforces how powerful those foods can be, at least in me, in driving over-eating.

@nourishedbyscience 2 жыл бұрын

Great comment. Thanks, Brian. I absolutely appreciate that it is much more time-consuming and probably more expensive to stay away from ultra-processed foods. But to me, it's the same as for you: once we have those Honey-Dijon Potato Chips in the house, it's an uphill battle. And I would lose that battle often if I was stressed or sleep deprived (it was bad when we were new parents), and I imagine being in a weight reduced state also adds additional stimulus to get at those densely packed calories. So, to me, the biggest factor in eating well and being happy with it is to not even buy these super-aluring foods, and instead make sure we have fresh food in the fridge.

@nourishedbyscience 2 жыл бұрын

In his newsletter today, the author James Clear writes the following: "Before you try to increase your willpower, try to decrease the friction in your environment."

@ondrej1893 Жыл бұрын

This could just be the weight loss-weight regain trajectory (body defending certain level of adiposity) irrespective of whether you reintroduced foods or not. Just time-wise you reached the peak and then slowly regained in accordance with your hunger, satiety hormones situation, decreased metabolic rate etc. Of course this manifests as "binging".

@Carterofmars Жыл бұрын

Your experience mirrors mine nearly exactly. Although I'm low carb and not keto.

@MrSnazzy682 8 ай бұрын

Has your LDL cholesterol gone up or down?

@raystaar Жыл бұрын

This is just my experience. I have no data to back it up, but this is what feels true to me. When I eat in such a way that all my nutritional needs are met, my hunger is utterly abated. I eat 90% unprocessed greens, beans, seeds, nuts, fruits, grains, starches and mushrooms, pretty much in the same proportions and amounts (roughly 2000 kCal daily). Two or three slices of rye bread are my one concession to processed food. I seldom experience cravings and my BMI hovers between 23.3 & 23.9. Having struggled to maintain a healthy weight for most of my life, this way of eating feels like magic to me. I recommend it highly.

@tinybarabo 8 ай бұрын

I love how down to earth this video is. Thank you so much for being so reasonable! ⭐️ In regards of the ultra processed food, I am trying to eat less of it, but I just noticed that I still tend to snack (especially late evenings) on these. Let’s see what happens when I switch from pretzels to cucumbers with hummus dip.

@Carterofmars Жыл бұрын

I restricted my carb intake to 70 to 100gm daily for 3 months, no processed foods, and primarily complex carbs, and I reduced my LP-IR marker from 65 down to 39. Fasted glucose from 96 down to 86. That was very significant I felt. All other numbers improved as well. I took a Calcium Score Test and it was 5. I'm 55 years young, 5'9" tall, 176lbs, with a BMI of 25/26ish. I'm large boned.

@crisgimeno1807 11 ай бұрын

I am eating non-processed or processed food for 2 years now, and ultra-processed food just occasionally. I can not say that my food budget has raised because of that, I live in Spain and here food prices and prices in general are raising since 2022, food is getting expensive but if you look at the kg price ultra-processed food is not especially cheap, maybe because here in a mediterranean country is easy to get fruits, vegetables, olive oil and legumes at a reasonable price. What has changed a lot is the time I have to expend in the kitchen and of course, planning the menu of the week, but it's worth it for sure. Thanks for your videos, I appreciate very much the accurate info and your explanations, thanks for the well-done work.

@bisiilki 6 ай бұрын

Something i struggle with a bit is sauces - Chinese and Korean food is very high in processed salty sauces like soy sauce, oyster sauce, fish sauce, fermented chilli and soybean bean pastes.. and uses LOTS of flavoured or seed oils. I love the cuisine but I think it's very unhealthy to eat all the time. I'm moving to a more plant based South Indian diet rich in legumes and home fermented batter carbohydrates (think idli, dosa, etc) and fresh made sauces like coriander thogayal and home grated coconut chutney. It takes a long long time to cook this way though. My boyfriend always admonishes me that takeaway? packet foods and frozen foods are terrible for you - then he eats dominos pizza 🙄🙄

@cathyellington7599 Жыл бұрын

What you say is absolutely correct. It was by accident that NAFLD was found. I was sent to a liver specialist and a scan was done to determine the amount of fat in my liver and if there was fibrosis. I was very lucky to not have fibrosis but a severe amount of fat. Place on a food program and told to lose one pound per week. I went home and changed to a more Mediterranean diet. Chickpeas, chicken, spaghetti squash. Changed from reg pasta to chickpea pasta. Biggest change was everything homemade and fresh. I did lose the weight. It did take a little more time but I am retired and have the time. In the last few months my arthritis has gotten much worse and going to physical therapy. Getting ready to have two surgeries on my right hand. This should not be excuse but the pain and fatigue have caused problems. I need to get back to what I was doing or I can add liver disease to my list. I think what you are saying is motivation for me to do better and make permanent lifestyle changes.

@mariomenezes1153 7 ай бұрын

Another brilliant video! Thanks Mario!

@jameskantor0459 3 ай бұрын

Thank you for attaching the extra videos. I watched them and sent on to friends . Thank you for this video.

@TeriRaude Жыл бұрын

Thank you Mario for all the content on your channel. I especially enjoy all the documentation/studies/clinical evidence you reference. I watched the BBC KZfaq video re: the change to ultra processed diet for 30 days and was astounded at the changes in the gentleman’s MRI scan.!!!! (Mind blowing). Thanks again for all your insight.

@gemmamngaza2091 8 ай бұрын

So far, the best explanation on processed food that I have heard. Thank you

@erocnw1341 Жыл бұрын

Outstanding video! The information in the video is much more practical than the extremely restrictive diets that are so popular on KZfaq.

@AbsurdistVoyager Жыл бұрын

Thank you! Really appreciate the content.

@MarinaVeder 7 ай бұрын

I noticed the same thing over the years of trying to lose weight and keep it off. Natural foods fill you up much better and last longer. It is very important for me not to feel hungry, because every time after this I start to break down. It’s better not to have food junk at home, since at home I often end up with binges since I have more time to spend on food. Thank you for your channel 😊

@azdhan 6 ай бұрын

Great video! Many thanks for sharing. I 100% agree.

@praguecr 6 ай бұрын

excellent video very clear and too the point Dr. Mario.

@sophiahsiang9953 Жыл бұрын

during the covid lock down, I didn't have to commute to the office, I cooked all meals at home using whole foods and I quit sugar. My cyst had shrunk after one year of doing that, I continued cooking all meals at home for another year and my cyst shrank more. That damned cyst has been shrinking for two years after healthy eating!!! It's just amazing!

@thisoneT 8 ай бұрын

All your content is great! 🙌🏽

@tofu-munchingCoalition.ofChaos 2 жыл бұрын

My main ways to categorise food are: 1. Is it satisfactory? 2. Is it nutrient dense? Some processed food ends up on my "good food" side. But most don't. And I suspect Ultraprocessing or the degree of processing to be just a proxy for that. The things which do not pass these tests, I'll not buy as storage to eat later. I buy it if I want to eat it now and if I do not have leftovers of past similar cravings at home (chocolate at home if I crave chocolate). And I go shopping for food after meals. The other "good" things I buy in larger quantities and for later. A processed food which ends up passing 1&2 is for example the mock tuna from Nestlé. An unprocessed food that ends up not passing my criteria for 1&2 (1 in particular) are dates. I can just overeat them very easily. I'll buy them nevertheless (as a sweetener) but I make a paste out of them and store it in fridge/freezer because I don't overeat it in the paste form. ad 1. I mean here two things. First of all it has to taste good. If I don't like it, it obviously makes no sense to buy it. But second of all, it has to make me want to stop eating it. Some food just doesn't do that. I end up sometimes with even more cravings than before and without willpower only fullness would stop me. ad 2. Nutrient density depends on the usage of the food. For example vitamin E is one of my main problems. So I add oil sometimes even when I don't need it. But I wouldn't call oil nutrient dense if I would use it to make something taste fatty (I use natural nut and seed butters like tahini for that). Hazelnuts are still better. But I don't always want to eat something with hazelnut. So oil has a nutritional purpose here for me. The same with a soy milk that is much more processed than the one I also consume. But it has vitamin E added. I find that helpful to get enough vitamin E in without having to add oil I normally wouldn't have.

@AzaleaBee 2 жыл бұрын

"But second of all, it has to make me want to stop eating it." Wow. Although I had created a category of foods I might overeat, I hadn't thought of it this way... IT has to MAKE me want to stop... not just that I can or choose to stop. Thank you for this.

@tofu-munchingCoalition.ofChaos 2 жыл бұрын

@@AzaleaBee That was an epiphany for me, when I realized that. I always thought it was my lack of self-control that was my problem. Turns out it was my choice of food that made control necessary. It's possible to self-control when things are good. But things eventually get stressful and bad things happen. And then you get weight and health problems on top of that because you can't maintain the level of self-control under those circumstances. I learned that the hard way. Now I choose food that controls my intake for me.

@johnlaw3323 Ай бұрын

Your podcasts / vlogs are brilliant full of facts real life experience and un biased advice. Really enjoy and look forward to your vlogs. Many thanks for making and sharing them.

@nourishedbyscience Ай бұрын

Appreciate your kind comment. Thank you. Best, Mario

@Pawel-D Жыл бұрын

Very well and clearly explained! Thank you.

@nourishedbyscience Жыл бұрын

Thank you for taking the time to comment. Best, Mario

@krollpeter Жыл бұрын

I agree 100 %. No industrially produced food. Especially the big multinationals have plenty resources for replacing every ingredient of value with something that little bit cheaper, that little bit worse.

@Magnulus76 7 ай бұрын

Sodium aluminum phosphate is used in American kitchens. It's found in many baking powders. It's been used for decades, long before the obesity epidemic. It is used in so-called double-acting baking powder, since the powder will rise not only when combined with water, but also when heated. It's a popular ingredient in quickbreads, muffins, and pancakes.

@annieb8928 Жыл бұрын

Thanks for this talk

@trudybongers3534 Жыл бұрын

Thanks a lot docter Mario... really good lessons 🙏🙏🙏🙏🙏

@Ninyth Жыл бұрын

I like the style of these videos. They are easy to understand but do not lag a good amount of scientific background information. Make me wand to know more or get into the specific scientific information in depth. If you ever do part twos of your videos i would watch them.

@nourishedbyscience Жыл бұрын

Thank you for your feedback. I have decided to keep in-depth scientific discussions to the blog posts that are associated with each video, because I assume that most people are not all that interested in the details of scientific methods and study limitations etc. At the same time, I think it's important to be fully accountable, and to provide all of the references any video is based on, so I do provide all of that in a separate blog post. The links to the blog posts can always be found in the description below the videos. Cheers Mario

@JD-rt8wf 2 жыл бұрын

Delighted to open KZfaq 9 minutes after this video went up! I love this channel, very informative and interesting videos.

@nourishedbyscience 2 жыл бұрын

Thank you, J D, very glad to hear you are enjoying the videos.

@bennyg199 3 ай бұрын

Thank you!!! Great explanation! Even though I don't use this kind of food often, I now understand why I should totally stop using those I use.

@franktom2311 7 ай бұрын

Danke! Really helpfull information.

@nourishedbyscience 7 ай бұрын

Thanks so much for your support! Cheers Mario

@gaywizard2000 4 ай бұрын

I was diagnosed with diabetes 2 months ago and have switched to a low carb and coincidentally low processed food diet. I still eat meat but also go vegan regularly too. I have eliminated frozen pizza, fries, instant noodles, pasta, white breads and rice, cookies, candy etc. What I eat now is all high fiber, high protein, vegetables, no potatoes, whole grains, chia, hemp seeds, nuts, non seed oils. And no alcohol. I also do 20 minute workouts from KZfaq, readily available, and increased walking daily. Yes it takes longer to think of and make some meals, but I was already into cooking before, some may find it daunting I can see tho. I have lost almost 5 lbs and am eagerly awaiting spring as it is difficult to stay active in a Canadian cold and dark winter. I feel so much better after being prescribed metformin, neuropathy easing, vision improving, appetite suppressed, it has not been hard, I used to eat huge amounts of high carb/sugar foods and its been curbed on this pill. It's because of the diabetes causing hunger tho so don't get fancy ideas if you're non diabetic and want a weight loss pill out there! I also have energy to want to do things, before I was exhausted all day, it's amazing. Yeah burgers and fries are fun but feeling healthy is so much better!

@user-iw1ci7me2y 4 ай бұрын

Yes I switched to a keto diet in June 2023 which means I cook almost all my meals from raw fresh ingredients. I stopped taking Ozempic and gluclizide to lower my insulin levels but continue on Metformin & fruxemide. I’m trying to reverse my diabetes for 4 years now. My weight loss has improved a lot since June 2023. I tried to send a graph of my weight loss. Only 15kg over 4+ years, but alas. Thanks, Sue 😊

@louismlok Жыл бұрын

Great Video teaching . very few health expert understand and explain so well as you , about the harmful effect of industrial processed foods., the root cause of obesity and all disease.

@miriamwittmann5857 2 жыл бұрын

Great video. Comprehensive guidance through an interesting, good quality and strong study. Really helpful you are giving specific examples. Personal example re ultra-processed food: I seem to react with a mild nausea feeling to everything which has "modified starch" although there is no good explanation for it. In particular "coated" peanuts and packet soups.

@nourishedbyscience 2 жыл бұрын

Thank you, Miriam! Very glad you enjoyed it. Regarding the nausea - modified starch issue, how confident are you that it's indeed the modified starch? One problem with ultra-processed foods is that they come in very complex packages of usually many substances that your body may not be able to cope with.

@miriamwittmann5857 2 жыл бұрын

@@nourishedbyscience it may not be "modified starch" at all. Its just what I have seen on all packages of food I "reacted" to. Could have been something else...

@MissMoonshineDance 10 ай бұрын

some day we will learn that food processing companies knew for years that their additives made folks eat more. the same way big tobacco knew for decades they were getting folks addicted

@shifrawanden8027 Жыл бұрын

Love your videos. Yes, we don't eat processed food....except milk, good cheese ( with less than 5 ingredients) and I bake my own bread.

@cherylwhite1920 8 ай бұрын

thanks--Number one--"You have to want to" once you decide that, you will find the time to be more mindful of what you eat--thanks again!!!

@jackgoldman1 Жыл бұрын

I have an off grid water access cabin with stored grains. I use wheat berries cooked to replace noodles, bread, bakery goods, etc.. Wheat berries with cheese is a cheese sandwich. Wheat berries with syrup and butter are pancakes. Wheat berries with apples, cinnamon, butter is a cinnamon roll. Wheat berries with spaghetti sauce is pasta. Wheat berries with pizza toppings is a pizza. The odd thing? Wheat berries are more filling, digest more slowly, provide a filled feeling longer with less calories. I prefer white wheat berries. Delicious.

@nourishedbyscience Жыл бұрын

Whole grain kernels certainly take a lot longer to digest, and accordingly are much less likely to spike blood sugar. It's similar to this pumpernickel-like bread we have in Germany that has whole rye kernels baked into it. Thanks for sharing! Cheers Mario

@MissMoonshineDance 10 ай бұрын

if you don’t feel like cooking, consider as fast food mashing an avocado into a cup of sauerkraut or kimchee, and top it with nuts (i prefer sprouted walnuts, because all forms of cabbage are enhanced/paired well with walnuts). can throw on a bed of greens. takes 3 mins to prepare and is filling, has fiber probiotics omega3 and better fats and protein. no spiking for most

@davidcarr2216 6 ай бұрын

Love your channel 👍. People tend not to eat lots of vegetables with their pizza or KFC, so regardless of the level of processing, the calorie density will be very high. While ever people eat for emotional reasons rather than nutrional reasons, in a calorie rich environment, they are going to gain weight. However, telling people not to go with their emotions is nigh-on impossible.

@pippobaudo4418 9 ай бұрын

Grazie

@betsy6046 8 ай бұрын

I am a type 2 diabetic who found out they have NASH about a year ago. I removed 95% of processed foods from my diet and combined that with intermittent fasting 24-40 hours twice a week. I have lost 60+ pounds, am off diabetes medications with an A1c of 5.4. My liver disease has moved from stage 3/4 to stage 2/3. It does take more time in the kitchen making my own bone broth, cooking beans and veg with organic meats and wild caught fish but from my health numbers obviously worth it. The most processed thing I eat is probably good cheeses.

@TomiRantanen 7 ай бұрын

Mario, you asked about the price of going on a low-processed food diet. A year ago, as a public challenge, I ate only meals that cost 1€ or less (in Finland, which is expensive and where this is quite difficult) for one month. The ONLY possible way to succeed and to get enough calories and nutrients was to cook with real ingredients and cut out UPF. There's nothing cheaper than pasta and rice and flour and many of the basic vegetables like potatoes, carrots etc. Adding industrial food processing and unnecessary additives TO those ingredients can't be cheaper than the starting point, plus of course the companies making UPF want to make a profit as well. There's no UPF that has a better price/calorie ratio than the actual food. Even the worst junk - if it's full of sugar, it's not cheaper than sugar. If it's full of fat, it's not cheaper than the pure oil. Same goes for everything else. So the idea of real food being more expensive than UPF is a myth. Yes, it takes some learning to cook, but the BEST way to save on a food budget is to use real ingredients. The nutritional value being immensely better is an added bonus. This means the return to real food could actually start from those who are less fortunate, and not the people who are well off.

@nourishedbyscience 7 ай бұрын

Kudos to you for trying this. In general, I do agree that it is very possible to eat well on the cheap. However, if I stated somewhere (don't recall, this video was made a while ago) that UPFs tend to be cheaper, this is not my verdict, but based on published research of my colleague Dr. Adam Drewnowski. What he did is price the cost of food per kcal, and because many UPFs are so high in added sugar, starch, and added oils, all of which are cheap, they tend to be cheaper per kcal than a mix of nutrient-dense whole foods, which included not just the cheapest options such as beans, rice, and flour, but also meat, fish, dairy, eggs, veggies, and fruit. And I do think if you really need to keep it as cheap as possible, many of the most nutrient-dense and high-protein foods (which tend to be more expensive per kcal) are not an option, so the diet will usually be high in starchy foods (potatoes, carrots, rice, bread, beans, lentils). So I do think cost does come in at least to some degree, even though I agree that the points you raise, specifically convenience, is probably the bigger obstacle. Cheers Mario

@TomiRantanen 7 ай бұрын

@@nourishedbyscience Thank you for the reply! I dug up the Drewnowski study, assuming you refer to "Characterizing Ultra-Processed Foods by Energy Density, Nutrient Density, and Cost". That's not really a fair comparison, for the reasons you state - they're comparing a group of processed junk food to a group of fresh produce and other good food. Of course there's a price difference in that case. But processed junk food will always be more expensive than unprocessed junk food. Which means you'll get less junky food (or even quite good ingredients in many cases) for the same price. Nutrient value AND kcal/price will always go up by eating unprocessed food, IF you even remotely equate the content. And you have to do that to make a fair comparison. It might seem like I'm nitpicking, but here's why this genuinely matters: As long as the food industry can continue to make everyone believe that their crap is cheaper, it will continue to be consumed. It's not cheaper, that's the lie. It only looks cheaper when compared to MUCH better ingredients. Again, I literally couldn't have done that challenge by eating UPF. Processed chicken is not cheaper than unprocessed chicken. Processed potatoes are not cheaper than unprocessed potatoes, etc. Some people try to make the point that the real price of UPF is the healthcare costs down the line (which is a good point), but it's literally already more expensive than similar real food. I believe this point is a potential Archimedean lever to shift mindset around UPF, that's why I try to educate people on how cheap real food actually is. Somehow we collectively forgot. But yes, I completely agree on the convenience aspect.

@nourishedbyscience 7 ай бұрын

Ah, now I see your point. Yes, you are correct, the question asked by researchers is usually a different one.

@annieb8928 Жыл бұрын

One of the worst because people don't think about it is canned soup.

@peterlitoshik1952 9 ай бұрын

I limited ultra processed foods and yes, it is more expensive to eat healthier and yes, it takes longer in kitchen to prepare those meals, but definitely have seen the results with weight loss and feeling more energetic

@tofu-munchingCoalition.ofChaos 2 жыл бұрын

I went through different phases of health/diet: 1. Standard German Bavarian diet with weight problems and mental strength needed for weight control but was still not able to get to a healthy weight. 2. Vegetarian & healthy weight but still needed to apply a lot of mental control. 3. Stress followed by weight problem due to the lack of mental capacity. 4. Vegan mainly wfpb. A lot of things improved even compared to 2.. The first time in my life I don't have to control myself around food mentally all the time. None of the phase changes were done for health/weight reasons. They just ended up having that implication. But I don't think anything which classifies as ultra processed was a problem. Depending on how you see it (if you don't count animals as processing nutrients into things like milk, eggs, meat, it went up), the amount of processing even went up (especially in 1->2). And in 2->3 the amount of processed food went down and I cooked more. Even though my personal experience with food does not align with the evidence presented, I agree with it to the extent that this is a simple and good rule of thumb. I think processing is often a proxy for two different important things (satisfaction, nutrient density). I address that in a separate comment.

@nourishedbyscience 2 жыл бұрын

Thank you for sharing your experiences. I think you touch on an important point: just limiting ultra-processed foods is not enough if someone eats a diet of rich homemade foods (such as a traditional Bavarian diet with lots of fatty meats plus cakes, pastries, baked goods made from refined flours etc.).

@Jack_Schularick Жыл бұрын

@@nourishedbyscience Especially if one happens to be a talented cook.

@Magnulus76 7 ай бұрын

Alot of ultra-processed foods are low in fiber. Back in the 70's there was an English medical researcher (I believe he was actually researching gastroenterology, wanting to know why Africans seldom had bowel problems) that wrote a book about the lack of fiber in the western diet and proposed eating more fiber to lose weight and prevent colon cancer, specifically the use of wheat bran in cooking and recipes. It seems to have been largely untried, after a brief diet fad here in the late 70's and early 80's. Most American diets don't have alot of fiber. The average American only eats 17 grams per day, with some consuming even less. That's almost the same amount of fiber that somebody eating a whole-foods, unrefined diet might eat in a single meal.

@lindamcneil711 Жыл бұрын

Thank you! As an American, I can’t agree more. I have been researching the ultra processed food issue for about a decade now. I think we are on the same mission, only you have the hard work and benefit of the MD degree. While I did focus on less processed foods, and I made my bread every day, there were also many heavily processed food. When I was diagnosed as a celiac as an adult and extremely obese, I realized that we have been fed a lie where whole food ingredients are really the way to go. Now I spend my days researching the science on and advocate whole and more natural foods. I now work with recently diagnosed celiacs or those that need to go gluten free or histamine free for MCAS diagnosis. Whole food is certainly where it is at. I honestly think the proteins leveraged approach is a real thing, especially when the person has had micronutrients deficiency. Along the same avenue that I am seeing in your videos, I would like to recommend a book, Why We Get Sick from Ben Bickman, PhD, professor from BYU.

@lewisa89 Жыл бұрын

Crazy how we need studies to prove the obvious. Every one knows it's way easier to gain weight with chips, and hard to gain weight eating legumes and vegetables.

@smthB4 6 ай бұрын

After deciding to restrict my carbs to

@nourishedbyscience 6 ай бұрын

Thanks for sharing. I do think the data is clear that carb restriction itself can be quite beneficial for certain people. However, I also feel that many people underappreciate the importance that any diet that limits either carbs or fat will make it impossible to eat most UPFs, and that the health benefits on both low-carb and low-fat diets could in part be due to eating less junk. Cheers Mario

@tuppybrill4915 11 ай бұрын

A doctor on YT said two wise things. 1. If you can't pronounce it, don't eat it. 2. If it has five or more ingredients and comes in a packet, don't eat it. 😁

@rnametaanalysis2583 4 ай бұрын

Love the channel tremendously but I find that this video is one where you present less compelling evidence than is needed to specifically demonstrate that the issue is all those “boogeyman” ingredients. The trial didn’t compare ultra processed (boogeyman ingredients) to processed (eg canned fish, corn chips with few ingredients, etc). It would have been more fair (and high risk of no compelling results to publish) to compare diets more akin to the substitutions you suggested (eg corn chips with many vs few ingredients). As someone who counts calories religiously for the past few months, I can certainly attest that energy density matters (big difference between the two diets). It’s a lot easier to get an extra couple hundred calories with a handful of almonds than by eating apples (currently trying to gain muscle). Love your content - more please! I’m almost done watching everything you have

@nourishedbyscience 4 ай бұрын

Great comment. You are appropriately skeptical, which I love. The sentiment in the field, which I agree with, is currently that UPFs seem to trigger overeating. However, the evidence is thin, partly because it's just one well-controlled study that has investigated the impact of UPFs vs. unprocessed foods on energy intake. And, most importantly, it is not well understood what it is about UPFs that make us overeat them. The hypotheses include, among others: - their softer texture - their higher energy density - their lower protein and lower fiber content - their combination of fat, sugar/carbs, salt that has been 'designed' to be irresistible to us It's probably fair to say that non-UPFs that have some of these features (let's say, a home-made pancake with maple syrup) are similarly obesogenic (i.e., trigger spontaneously higher energy intake), and it's also fair to say that UPFs could be created that do not have any of these features and that will help us prevent overeating. Some UPFs available today may already be less concerning than others. Long story short, I and many others do think that the available data, while limited, strongly suggests that we would do well to minimize our consumption of UPFs until we better understand what the specific factors are that make us overeat them. More research in this field will clearly be needed to make more definitive and more specific statements. Best, Mario

@user-tf7ub7qg8n Жыл бұрын

I used to eat whatever I wanted, but as the years went by, I started feeling worse and worse when I was young. After I got sick with gastritis, I became interested in a healthy diet. As it turned out, the quality of food has an extremely strong effect on well-being and body tone. No wonder purebred dogs and cats for the show are well fed, otherwise they will not look so attractive.

@garrywarne1 2 жыл бұрын

Hi Mario, thanks for all the work you've obviously put into this video - definitely provides something to think about. I was particularly interested to see your recommendations at the end, since they seem be somewhat at odds with what I thought was the mainstream consensus on the relatively benign effect of at least certain types of UPFs (e.g. seed oils, protein powders, plant 'milks') as well as the relative innocuity or even harmlessness of certain minimally processed foods (e.g. potatoes, red meat). I was particularly surprised to see that you appear to regard butter as providing at least a very small improvement over margarine. Would you say that your views on these matters put you in something of a minority amongst nutrition researchers? Or would a better takeaway be that I've misread the literature, and that a rather stringent application of food processing matrices as a yardstick of nutritive value is actually quite common?

@nourishedbyscience 2 жыл бұрын

Hi garrywarne1, Thank you for your comment and questions. And sorry the video was not sufficiently clear. I actually don't think there was anything in the video that most of my professional colleagues would disagree with. Allow me to explain. First of all, let me clarify that it's impossible to cover all of nutrition science in one video, so please keep in mind that this one was intended to focus on the role of processing as it relates to overeating. And in that regard, the totality of the evidence (observational and experimental) strongly suggests that UPFs are a major cause of overeating and the global obesity epidemic. The problem is that we currently have a poor understanding of what it is exactly about UPFs that cause this overeating, and - in my opinion, and I dare say that of most of my professional colleagues - it would be advisable to stay away as much as possible from UPFs. It is certainly possible that some UPFs such as protein bars or plant-based meat replacement products will turn out to be fine, because these don't share all of the other characteristics of UPFs that seem to trigger overeating (low protein content and high energy density, for example). There's some uncertainty associated with that though. Now, recall that in the video I said that we could replace the margarine with butter, the cereal with cornflakes, etc., but that this would still be a pretty processed meal, and still a bunch of empty calories (time point 14:00). The point I tried to make here is that we shouldn't just replace UPFs with equivalent processed foods, but ideally eat an entirely different meal that is based on largely unprocessed foods. Aside from this, I personally do prefer butter over margarine (because margarine=UPF), but still see butter and also plant oils primarily as a source of empty calories (=lots of calories, almost no micronutrients). Butter is also a source of saturated fats. So butter and oils are fine in small amounts in the preparation of meals, but not as a major source of daily calories. If you watch other videos on my channel, you will see that I feel strongly that the best evidence supports a diet rich in unprocessed or minimally processed whole foods that are nutrient-dense. I think in that framework (low UPFs, low empty calorie foods, mostly unprocessed foods), there is a lot of room for people to eat what they like and do very well. I hope this makes more sense now!?

@garrywarne1 2 жыл бұрын

@@nourishedbyscience Thank you for clarifying your view. Obviously you are right that it is impossible to cover all of nutrition science in a single video, so in that respect it makes sense if there is some occasional potential for misinterpretation. You're also definitely right that nutrition science, like much of biology, has a disconnect between its understanding of macro-level phenomena (e.g. the health impact of UPFs) and the micro-level causal mechanisms underlying these phenomena (e.g. calorie density, palatability). Leaving epistemic issues behind in favour of the more pressing ones about how people should actually eat, I certainly wouldn't expect that many nutrition scientists would dispute that the diet you advocate in this video is a relatively healthful one. I do still have some questions about your views, but I suspect they are all sufficiently unoriginal that I can imagine you more or less answering them in your future videos without my explicit listing of them here - so it's probably a fairer use of your time for me to just be patient! At any rate thanks again for the video. Looking forward to seeing more content in the future.

@nourishedbyscience 2 жыл бұрын

@@garrywarne1It can be a challenge to know how much to stuff into a video like this. It seems that on KZfaq, shorter videos with one clear message are more likely to be watched, so I have decided to keep each video fairly focused and leave related questions for later videos. You can also always find a more detailed discussion and all references in a blog post on my website (link in description). Over time, regular viewers of the channel will get a pretty clear and complete picture, I hope. I understand this can be frustrating to some viewers, so I thank you for your understanding and your patience. You are always more than welcome though to let me know through the contact form on my website at www.nourishedbyscience.com which topics you are particularly interested in. That way, I can prioritize that content. Thank you for the engaging exchange. Cheers Mario

@moirawendy2050 5 ай бұрын

The afternoon of October 19th 2022 I got a blood test result: pre-diabetic, high glucose, triglycerides and inflammation markers. I dug out my old biochemistry book, cut all UPF and went keto (so I cannot separate the effects of keto from the removal of UPFs, and I am an N = 1). By May 2023 I'd lost 20kg, by July 29kg, My CGM has my blood glucose 100% in the 5 to 7.6 mmol/dL range - which I am very happy with. I've even stopped snoring, ho ho ho! Guess I've been lucky as from day 1 cutting carbs/UPFs abolished my carb cravings. If I don't eat carbs I don't get cravings (but even half an apple will tweak my brain into wanting more!). It's as simple as that > if I eat carby stuff (even 'healthy' wholegrain stuff) > I want more and I get sharp hunger pangs to remind me. If I eat red meat, eggs, bacon, all fried up in butter, and cheese (oh glorious cheese!), olives, nuts, avocados, a few green veggie bits for decoration, and my favourite coconut oil and dark (100% dark!) chocolate dessert > bliss! > and I get no voice in the night urging me to raid the fridge. So now I've been keto/real food/heavy on the meat and fat/ for 14 months and I feel no need to change back to my rather vegetarian 'whole food' + intermittent junk food diet. We're all different and for me the starches and sugars (in any form) are a killer. Fat is a balm (but not the processed seed oils, I suspect). Perhaps I could do a Tukisenta-style high carb diet ... possibly... but I dare not risk it. I certainly can never eat UPFs again as I KNOW I am an addict. One bite....

@nourishedbyscience 5 ай бұрын

It's good to know yourself. Thank you for sharing. Best, Mario

@seitanbeatsyourmeat666 Ай бұрын

I’m confused… an apple isn’t a UPF

@AzaleaBee 2 жыл бұрын

"Ultra-processed foods" are not foods, they are food-like substances.

@nourishedbyscience 2 жыл бұрын

I like that ...;-) I like to think of them as treats that should be eaten only occasionally and in moderation.

@AzaleaBee 2 жыл бұрын

@@nourishedbyscience I divide ultra-processed food-like substance into two categories A. treats in moderation: alcohol, anything with cane sugar/added sugars, store bought crackers/ tortilla chips (with basic ingredients.. no seed oils), ... B. avoid if at all possible: seed oils, added trans fats, preservatives, high fructose corn syrup, additives I don't/wouldn't use in my own kitchen, ... I don't consider this food by any stretch of the imagination. Food.. for me has to provide both energy and nutrients and be in its most basic whole form.. as possible. It has to promote growth and health. I do most of my own cooking/baking/fermenting, frequent smaller mom and pop grocery stores (local bakery, butcher shop, ethnic grocery stores, ..). I try not to be too obsessive if offered something I didn't make or when eating out which I do very seldom anyway. If our food supply and collective mindset were different, I wouldn't have to be on guard so much. We eat too much and too often things that are not food.

@tofu-munchingCoalition.ofChaos 2 жыл бұрын

@@AzaleaBee I agree with everything but seed oil. I'm not convinced that seed oil is that harmful. Especially tested against saturated fat the evidence points in the exact opposite direction (and very clearly) it seems to me. The reason people blame it is not based on nutritional evidence but on accidental historical correlation and speculative mechanisms. These are in general bad reasons to believe in a specific nutritional value. Especially rapseed oil (which some include in seed oil and others don't - which is an oil from a seed) the evidence is so clear and health-wise on the olive oil level. Personally I limit oil and avoid saturated fat except chocolate fat and prefer whole food sources of fat low in saturated fat except chocolate. Seed oil or not is not my concern. I limit it because it's calorie dense and low in nutrients (except vitamin E). But I consume oil occasionally to meet my vitamin E requirements and sometimes it's just necessary for culinary reasons. It's just not easy to get enough vitamin E (except hazelnuts) from whole foods. Especially because vitamin E intake should scale up with PUFAs.

@AzaleaBee 2 жыл бұрын

@@tofu-munchingCoalition.ofChaos I'm sure the jury is still out as far as seed oils go. It is just overly used so much. If eating out, the most nutritious and healthy dishes are likely cooked in them. So I avoid them as much as possible knowing that I'm likely consuming some amount. Saturated fats on the other hand, as long as the source is good, I don't worry about it too much anymore. My go to cooking/salad oils: 1. extra Virginia olive oil 2. homemade ghee from butter or cream (grass fed) 3. homemade lard, tallow, smaltz from grass fed beef and free range chickens whenever possible. 4. coconut oil Good point about vitamin E. I do my best to eat healthy and a variety to hit as many targets as possible.

@nourishedbyscience 2 жыл бұрын

@@AzaleaBee and @Daubechies wavelets, thank you for your civil and fact-based discourse on the subject. Particularly around the topic of seed oils, I have seen so many heated and angry discussions online, it is refreshing to see people have a kind exchange of ideas in this area. There is definitely a lot to say about seed oils, and fats and oils in general. I am planning a whole series on this topic later in the year. Let me just add my 2 cents on vitamin E: I eat a handful of walnuts or sunflower seeds, usually on my lunch salad, almost every day. Both are excellent sources of vitamin E, but have much better overall nutrient density than any oil ...

@Amelia-qm6bk 8 ай бұрын

Calorie and nutrient density are key to understand. Lack of nutrients increase hunger and a cup of raisins is far more calories than a cup of grapes ….. when i was eating ultra-processed foods< i was aways hungry while on whole foods now I am always satiated. And was able to lose 80 pounds as well and kept it off for six years now. Added flavouring and such like are defo addictive ….

@annieb8928 Жыл бұрын

So canned beans in general are okay if they only contain brand and salt. But look at canned baked beans -- I can't find one that does not contain modified starch

@annieb8928 Жыл бұрын

Beans not brand 😢

@susanyakobi7499 Жыл бұрын

I think one of the major reasons for people to overeat on ultraprocessed foods is that if someone decides to have a "mid-morning snack" for example, they will take out a few cookies, crackers or slices of bread - and then if these are particularly delicious to them and they feel like some more - well, they just reach out their hand and take another cookie, and another one...... Whereas, if they have finished eating a meal of meat and cooked vegetables, and they would like some more - they are not going to take more meat out of the freezer, defrost it, and cook it! Or peel and cut up and cook more vegetables! So this adds to the fact that consumption of natural foods is automatically self-limiting.

@thisoneT 8 ай бұрын

For low income families, the ultra processed food is more affordable, easier and just what everyone eats. 😢

@MKstudiovideo Жыл бұрын

I sometimes buy canned beans which have "modified starch" in them. Would you avoid "modified starch"? Is it potentially harmful in your opinion? I try to eat a healthy diet but modified starch is a common ingredient in many foods like hummus I buy from the supermarket or in canned beans.

@nourishedbyscience Жыл бұрын

Modified starch is one of these industrial ingredients that are made in a factory and added to foods in small amounts. Just looking at it by itself, it looks relatively innocuous, but I do think of it as a marker of a potentially ultra-processed food (because, your baker around the corner, or you at home, would not 'modify' starch, right?). As I hope came through in the video, it isn't clear exactly what it is about ultra-processed foods that makes them 'unhealthy', and through which mechanisms. So until we know much more about all of these industrial ingredients, and how they affect our bodies, my own approach is to minimize them.

@MKstudiovideo Жыл бұрын

@@nourishedbyscience Thanks very much! I really appreciate it. I'm trying to minimize all those ultra processed ingredients as well but it's getting more and more difficult since it's in everything. I hope more people will behave in this way so we create a pressure for the businesses to produce foods without those substances.

@jensissons5709 Жыл бұрын

Hummus is so easy to make at home and canned beans too. i learned to make my own. cheaper too

@MissMoonshineDance 10 ай бұрын

@@nourishedbysciencefor me all added starches and gums cause serious constipation, and carrageenan

@HrTykonu 3 ай бұрын

Hi Mario! I keep seeing nutrition influencers, among those very legit ones like yourself, promote cutting out ultraprocessed foods for health. I’m a bit confused. If we’re saying they increase your risk of different diseases, then it sounds kind of like the TikTok “nutritionists” - what exactly causes the risk to go up in these foods? What is the mechanism of processed foods affecting health that is not explained by weight gain? And if that’s all true, shouldn’t we be finding out the exact compound in processed foods that causes disease, instead of using this vague concept of “processing = bad for health”? Why is eating an “ultraprocessed” protein bar bad?

@nourishedbyscience 3 ай бұрын

Justified question. I do think in general you may be correct that not all ultra-processed foods are bad for our health. However, according to the umbrella review that came out just yesterday (see link below), the consumption of ultra-processed foods is associated with overall mortality (in a certain time frame), cancer, and mental, respiratory, cardiovascular, gastrointestinal, and metabolic disease. I also suspect a strong link to obesity and some autoimmune diseases. www.bmj.com/content/384/bmj-2023-077310 Two key problems in this field is that even though the available data is quite consistent and strong, most of it is observational, which is subject to important limitations such as confounding by other dietary or lifestyle factors; and we don't know for sure what it is about UPFs that is mechanistically responsible for their supposed effects. With regard to obesity, it is likely that UPFs trigger overeating because they tend to be energy-dense, low in protein, low in fiber, hyperpalatable, with a rather soft texture, but there may be other factors that we don't fully understand yet. Aside, I see little harm in suggesting for the time being that people would do well to minimize their consumption of UPFs. Very few nutritionally valuable foods in that category, and good non-UPF alternatives can be found for all of them. My UPF intake is probably

@seitanbeatsyourmeat666 Ай бұрын

Don’t forget that additives in UPFs like carrageenan are increasingly linked to IBS and possible colon cancer… I’ve been removing anything with these emulsifiers in it, and not shockingly they are in most UPF There are so many reason ultra processed foods aren’t healthy, and inducing weight gain via overconsumption (which they are designed to do to maximize corporate profits). It sounds like a conspiracy because it is 😂 These companies want us addicted, they don’t care about our health

@nushia7192 Жыл бұрын

Not just chemically processed foods, but as well as seed oils from plants aka frying oil or vegetable oil also causes overeating and weight gain, as well as eating too much carbohydrates.

@nourishedbyscience Жыл бұрын

Yeah, I think here we disagree. Of course, eating a lot of deep-fried foods is not a good thing, and neither is eating a lot of empty calories in the form of refined grains, added sugars, and added fats and oils. None of this really nourishes our bodies. But I don't see much evidence that carbs per se (i.e., in the form of whole, unprocessed foods) are a major contributor to overeating and obesity. Many people and countries, including Italy and Japan, eat high-carb diets, yet have very low rates of obesity and metabolic disease. Their lack of obesity is much better explained by their low adoption of ultra-processed foods IMO. Best, Mario

@mc7685 Жыл бұрын

We all know store bought bread is highly processed, white flour, sugar, oil etc. But even if you make(chapati) dough at home using 100% whole wheat flour and no added butter/oil, even that can be considered as processed. Not as processed as store bought but still since you have crushed the wheat and made it into a powder which is easy to overeat. Otherwise I eat brown rice and beans and lentils and vegetables, still over weight by 10-15 lbs for my height. Very frustrating. chapatis are very satisfying.

@irenehoimes7186 Жыл бұрын

What do you classify ham and bacon? 😊

@nourishedbyscience Жыл бұрын

Traditionally made they are processed, but not ultra-processed. However, if you purchase one of these products that have meat glue and artificial colors and flavor enhancers etc. in them, then that's ultra-processed.

@mistyraye8911 Жыл бұрын

All school lunches are ultra processed where I work.

@nourishedbyscience Жыл бұрын

I am really concerned about this as well, and have always struggled with it. My daughter was always happy with homemade lunches, but my son constantly wanted to join his friends in having the school lunches, and almost every day I thought they were horrific. The problem is that the entire meal preparation system would need to be changed, and the number of staff at least tripled, if they were to cook fresh meals from scratch every day. It can be done, but it would require a major shift in policy. Cheers Mario

@PDZ1122 11 ай бұрын

The problem is that foods generally bad for you simply taste good or better! Nothing you can do to a pile of broccoli will make it taste as good as a store bought muffin. Commercial cereal tastes better than plain yogurt with a bit of fruit etc. That's why it's hard to switch to a "healthy" diet. The meals you presented as "healthy" are mostly very tasteless and bland. It would take an enormous amount of willpower to convince yourself that this stuff tastes good.

@nourishedbyscience 11 ай бұрын

You are onto something here: yes, IMO, we need to be willing to move away from the hyper-palatable stuff that the food industry has gotten us hooked on. Of course, I also find potato chips and ice cream more irresistible than broccoli, but I have found that simply not exposing yourself to UPFs leads to a re-adjustment of taste preferences. I actually do enjoy all of my meals, and I almost never eat UPFs. Cheers Mario

@jackgoldman1 Жыл бұрын

Processed food has dopamine hits. Natural food is more serotonin, that takes good but I have had enough. Sugar is a huge dopamine hit. Sugar says dopamine, this tastes good, I want more. Natural food is serotonin, This is good. I have enough. Just a random thought. Potatoes are filling. Potato chips are not filling. There is something missing in the potato chip, promoting over eating.

@ioannislagoutaris8940 Жыл бұрын

Fruits ok to eat

@shanthathippaiah4603 Жыл бұрын

How about eating food from restaurants etc. I mean those that make actual meals from scratch. Your note on hyperpalatability makes me think restaurants are also guilty of that - more sugar, salt, oil and fats, bigger portions etc. Home cooking could also be guilty of that - some people lean towards hyperpalatability when cooking. So, being overly obsessed with making food taste good would be a negative thing - and getting used to natural tastes (though difficult in these times of processed foods ) would be better. I wonder if that also is a compelling factor in obesity and overeating.

@nourishedbyscience Жыл бұрын

I think two problems with restaurant meals and home-cooked meals alike can be: a) if they contain a lot of ultra-processed ingredients such as ready-made salad dressings or sauces or such; and b) if they contain a lot of 'empty calorie' ingredients such as refined grains/flour, added sugar, added fats and oils (butter, cream, oil), as well as too much salt, particularly in combination. In other words, staying away from industry-designed and factory-made hyperpalatable ultra-processed foods is not a guarantee that you won't overeat. People throughout the ages, well before the first UPFs were ever made, overate on fried foods, baked goods, dishes with lots of cream and butter etc., if they had the means to obtain these things. I do agree it's hard to get used again to a more natural taste, to eat a carrot dish that tastes mostly of carrots and not mostly of butter and salt, but I do think people can slowly work their way towards that once they make up their mind to do it. I find it is worth it, because it just feels so much better to eat the right amount of food and not too much ... Cheers Mario

@shanthathippaiah4603 Жыл бұрын

@@nourishedbyscience Thank you for replying. True, we need to balance the taste factor with health gains.

@muscleNPmama Ай бұрын

You can eat a heck of a lot of food, be thin, and feel great if you take all the processed junk out

@JavierBonillaC Жыл бұрын

500 extra calories is just one chocolate bar. I thought it'd be more.

@gm7304 3 ай бұрын

🏁Fast food Baby🏁I seen a baby do a 1/4 mile to Mc Donalds in 3.6 seconds

@paulspice4717 Жыл бұрын

Ultra processed food is easier and cheaper, that is the problem. You need money and time to live n an un-processed diet.

@proudchristian77 3 ай бұрын

It's a emotional game , they lean of food for comfort & be pushy with it, & after that it grows & requires more to fill ! my sister did exactly that , she 5 feet 3 inches, I'm 5 ft 0 inches, I'm skinny she big , I work at it she hasn't, I eat a light diet she bakes & eats what she bakes, y it's a trap, they hit us hard while we were little & it altered our lives so greatly, y we should reconsider emotions, 💝🚴‍♀️🎂🍦🧁🍩🍪