What Happens to Your Body When You Cut Back on Ultra-Processed Foods

Drastically reducing ultra-processed foods could lead to significant health improvements, including having more energy and losing weight..

Ultra-processed foods (sweet and savory snacks, processed meats, packaged frozen meals) make up 60% of the average American’s diet, but contain little or no nutritional value and are full of artificial flavors, preservatives, added sugars and sodium.

“Highly processed foods are often higher in calories, higher in refined grains, sugar, saturated fat and salt, and lower in fiber and other important nutrients,” said Sapana Shah, MD, MPH, clinical associate professor of medicine at NYU Grossman School of Medicine and internist at NYC Health + Hospitals/Bellevue. Health.

But reducing your intake of these foods can lead to many health benefits.

Research published in 2024 sought to uncover the true health benefits of cutting out ultra-processed foods.

To do this, a team of researchers recruited 14 adults eating at least two ultra-processed foods per day to participate in an eight-week program including education, meal planning and financial support aimed at improving participants’ relationships with ultra-processed foods.

“The primary goal of this study was to test how well-received and effective a specific program was in reducing the consumption of ultra-processed foods,” said study co-author Charlotte Hagerman, PhD, assistant research professor at Drexel University. “That said, we saw significant improvements in health when people cut their consumption of ultra-processed foods in half.”

At the end of the eight-week program, participants noticed the following changes in their health:

• Ate 600 fewer calories each day, on average.
• Sugar consumption reduced by 50%
• Reduce saturated fat consumption by 37%
• Reduced sodium consumption by 28%

Study participants also reported other health benefits, including better skin, less limb swelling, better mood, more energy, and even weight loss (7.7 pounds on average).

Although additional research — and possibly guideline changes — are needed in the future, the “results were very promising,” Hagerman said. “Behavioral programs can help people significantly reduce their consumption of ultra-processed foods, at least for a short time.”

Although the study focused on some of the short-term effects of reducing consumption of ultra-processed foods, including weight loss, experts said this dietary change could also have longer-term health impacts.

Much of the existing research on the impact of consuming ultra-processed foods focuses on their link to certain chronic diseases.

A broad review of previous studies in 2024 found that consuming ultra-processed foods may increase the risk of cardiovascular disease, type 2 diabetes and colorectal cancer.

And another systematic review published last year found that consumption of ultra-processed foods was associated with a number of adverse health outcomes, including increased risks of all-cause mortality and cardiovascular disease, type 2 diabetes, cancer, cardiovascular events, and anxiety.

“This suggests that if we reduced ultra-processed foods from our diet, our risk of these adverse health effects would be reduced,” Shah said. “Reducing or eliminating ultra-processed foods leads to a reduced risk of cardiometabolic diseases and mental health disorders.”

Ultra-processed foods are often cheaper and more accessible than healthier alternatives, and they can be addictive. This means that reducing your consumption isn’t always easy, so where do you start?

Take it easy. “Instead of eliminating all ultra-processed foods at once, slowly reduce your intake to create lasting habits,” says Tamar Samuels, RD, registered dietitian and co-founder of Culina Health. Health. Focusing on these TK habits can help:

1. Eat whole foods whenever you can. “Prioritize fresh fruits, vegetables, whole grains, lean proteins, nuts and seeds,” Samuels said. “Aim for half of your plate to consist of breakfast, lunch and dinner items. »
2. Read labels more often. This helps you identify when you are eating ultra-processed foods. “Avoid long ingredient lists with unknown additives,” Samuels said.
3. Choose to cook at home rather than eating out. This gives you “greater control over the ingredients,” Samuels said. Plus, if you plan your meals in advance or pack a lunch, you’ll be less tempted to go to the vending machine or drive-thru fast food service.
4. Stay hydrated. “Sometimes, desires for ultra-processed products [food stems] dehydration rather than hunger,” Samuels said.