Do processed foods make you fat?

Processed foods can disrupt your body’s natural weight regulation mechanisms, making it challenging to maintain a healthy metabolic set point. Recent studies have highlighted several ways in which processed foods affect metabolism, hormones, and overall health. Here’s how:

1. High in Added Sugars and Unhealthy Fats

 Processed foods often contain high levels of added sugars and unhealthy fats, which can adversely affect metabolic health. A 2021 study published in Nutrients found that high intake of added sugars contributes to insulin resistance and obesity, both of which can raise the metabolic set point by promoting fat accumulation, particularly in the abdominal area .

 Elevated blood sugar levels from excessive sugar intake can lead to increased fat storage and metabolic disturbances, pushing your body to a higher set point.

2. Disrupts Hormonal Regulation

Processed foods can interfere with hormones that regulate hunger and satiety. A 2022 review in The Journal of Clinical Endocrinology & Metabolism discussed how diets high in processed foods can lead to leptin resistance, where the brain fails to respond to leptin’s signals of fullness, thus contributing to overeating and weight gain.

3. Triggers Chronic Inflammation

 Many processed foods contain additives and low-quality fats that can trigger inflammation. A 2023 study in Frontiers in Nutrition highlighted the role of chronic low-grade inflammation induced by processed foods in developing metabolic syndrome and obesity .

Chronic inflammation can impair insulin sensitivity and metabolism, leading to increased fat storage.

4. Alters Gut Microbiota

 Processed foods can negatively impact gut health by disrupting the balance of gut microbiota. A 2022 study in Gut Microbes found that diets high in processed foods are associated with dysbiosis, an imbalance in gut bacteria that is linked to obesity and metabolic disorders. An imbalance in gut microbiota can affect nutrient absorption and fat storage, contributing to an increased metabolic set point. A 2021 study found that some species of gut microbes were low in obese participants compared to non obese participants.

5. Reduces Satiety and Increases Caloric Intake

Processed foods are often designed to be highly palatable, which can lead to overeating. A 2021 article in Appetite showed that hyper-palatable, processed foods can override the body’s natural satiety signals, leading to excessive caloric intake and weight gain .

6. Affects Energy Expenditure

 The metabolic cost of processing and digesting food can be lower for processed foods compared to whole foods. A 2022 study in Cell Metabolism revealed that a diet high in ultra-processed foods results in reduced energy expenditure and increased fat storage compared to diets consisting of minimally processed foods. Lower energy expenditure can contribute to weight gain and make it harder to maintain a lower metabolic set point.

Conclusion

Recent research underscores that processed foods can interfere with your metabolic health through multiple pathways, including hormonal disruption, chronic inflammation, gut microbiota alterations, and changes in satiety and energy expenditure.

By reducing your intake of processed foods and focusing on whole, nutrient-dense options, you can better support your metabolic health and work towards a more stable and healthier weight.

If you’re concerned about how processed foods might be affecting your weight and overall health, then

and I can help you develop a personalized plan to improve your diet and metabolic health.

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Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Raisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul 2;30(1):67-77.e3. doi: 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. doi: 10.1016/j.cmet.2019.05.020. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. doi: 10.1016/j.cmet.2020.08.014. PMID: 31105044; PMCID: PMC7946062.