Processed Foods and Weight Loss? The Latest Research.
Processed foods and weight loss have been at the forefront of many discussions in the modern day, especially with the talks surrounding metabolic syndrome. But away from the health perspective, we have all heard people say things such as you should only eat from the perimeter of the grocery store, that we should avoid foods that come with labels, and that if we can avoid processed foods, then we can beat the obesity epidemic.
Everywhere we turn, there is someone standing in a supermarket aisle while speaking out about the ills of eating processed foods. These people highlight favorites such as bread, chips, cereals, and many other foods that many of us eat on a daily basis. Even the foods that you once thought were healthy are usually not safe from this generalization when it comes to processed foods and weight loss.
In fact, the discussions around processed foods and weight loss have gotten to a point where these foods have been equated with trash, empty calories, toxic foods, and so on. And since these foods make up most of what people eat around the world, it is unsurprising that many people find it hard to even shop for groceries anymore, especially if they are trying to lose weight.
After all, if you cannot eat anything that comes in a package and must steer clear of everything that comes bagged or canned, then what is left? To make matters worse, fresh produce often comes at a steep price, and it tends to go bad fast. So, people are left grappling with one challenge after the other as they try to navigate processed foods and weight loss while following the advice that they get from health gurus who have no problem with making three fresh meals from scratch every day.
If you are reading this, you are probably wondering what the worst that could happen is if you keep eating processed foods while losing weight. You may not even know where processed starts and unprocessed begins. This guide gets into the classification of foods in terms of processing and delves into the scientific findings regarding processed foods and weight loss.
If you would like to jump straight to the video I made on this, you can use the link below:
What Exactly are Processed Foods?
In my Better in 90 program, I see women who are terrified of the word processing, but they are not quite sure what it even means. Is a frozen bag of spinach bad? Is plain soy milk junk? The truth is that when it comes to processed foods and weight loss, the term processed is a spectrum.
Let us break down the four groups scientists actually use to categorize food, why some processing is actually a weight loss win, and where the real junk is actually hiding.
The Scientific Categories of Processed Foods.
The reason we are so confused about processed foods and weight loss is that we use one word—processed— to describe very different things. To fix that, let us use the actual scientific categories, aka the NOVA groups.
Group 1: This comprises the minimally processed foods. This is food in its whole form that has been dried, frozen, or cut.
And it has no added salt or sugar.
Examples: Whole soybeans, unseasoned chicken breast, wild-caught salmon, quinoa, dry lentils, and chickpeas.
Group 2: This refers to the ingredients. These are foods that have been pressed or milled from Group 1 to help us cook.
Examples: Soybean oil, cold-pressed extra-virgin olive oil, unrefined sea salt, pure grass-fed butter.
Group 3: This has the modified foods. This is what we get when we combine Groups 1 and 2 to make something new.
Examples: Plain soy milk, canned tuna or sardines in water or olive oil, unflavored canned kidney beans or chickpeas.
Group 4: This is for the ultra-processed foods. These are industrial creations with chemically modified ingredients.
Examples: Flavored Soy Milk with thickeners and sweeteners, snacks like Pringles and Oreos, etc.
The Real Relationship between Processed Foods and Weight Loss.
Now that we get what processed foods really are, how do they affect weight loss? According to many health gurus online, as soon as you move from Group 1 to Group 3 or 4, the food becomes unhealthy. But is that actually true for people trying to lose weight?
The Problem with Generalization.
If we are being honest, they are not completely wrong. You see, if you stop eating cookies and chips and many of the foods in Group 4, you will probably lose weight!
But while that may be so, people often throw the baby out with the bathwater. They stop eating all processed foods and then end up cutting out food such as:
Canned Tuna & Beans
Frozen Berries & Veggies
Yogurt & Whole-Grain Bread
Pre-cut Salads
And the list goes on. These and other minimally processed and even Group 3 foods are satiating and nutrient-dense and can support your weight loss journey. What’s more, they are affordable.
For many people, buying frozen or canned foods is the only way to get enough nutrients without breaking the bank. Processing, in these cases, is actually a time-saver and a money-saver. But this nuance gets lost in the generalization of food processing.
When Processing Actually Harms Your Health.
While it may be true that some processed foods are good for people on weight loss journeys, processed foods are not the same. Again, this is why generalization can prove dangerous when it comes to processed foods and weight loss.
How so? Like I said in the previous section, food processing can be done in a way that preserves nutrients in foods while also ensuring that they are shelf-stable, which helps people save time and money. For instance, buying canned beans in water can be a real time-saver for a busy person who wants to eat legumes.
But while some processing takes place in a beneficial way as far as health goes, that is usually not the case with ultra-processed foods, which fall into Group 4. These foods, such as sodas, pastries, and chips, are high in sodium, unhealthy fats, and refined carbs. Additionally, they are often designed to be overeaten, with measures such as stripping them of fiber, making them crunchy, and piling on fats and sugars that make them highly palatable.
In the end, these ultra-processed foods do not cause weight gain because they are processed. Instead, they do so because they are designed to be overeaten, are highly palatable, and are often very high in calories.
Factoring in Calories in Processed Foods and Weight Loss.
At the end of the day, weight gain and weight loss come down to energy balance. That means that you have to be in a calorie deficit if you want to lose weight. Truth be told, it is much easier to achieve one while eating minimally processed foods, as they are more satiating compared to highly processed foods that have been stripped of their fiber and other key nutrients.
However, it is quite possible for a person to lose weight while consuming ultra-processed foods if they consume these foods in a calorie deficit and avoid eating at a calorie surplus. Of course, with these foods, it is quite hard not to go into a calorie surplus, seeing as they are designed to be overeaten, but it is possible.
But away from calories in and calories out, it is important to consider the aspect of health. While you can eat ultra-processed foods for the most part and lose weight, food does have an effect on our well-being, both physically and mentally. What’s more, recent research has shown that consuming highly processed foods puts us at a risk of developing metabolic syndrome over time, which is avoidable by limiting or avoiding these foods.
Therefore, it is quite important to think beyond the number on the scale and consider your health, too.
A Healthy Approach to Processed Foods and Weight Loss.
In my Better in 90 program, I do not advocate for extremes such as never shopping the middle aisles of grocery stores. Instead, I teach women how to tell the difference between the qualities of foods in relation to their weight loss efforts. We all need to embrace a diet that not only suits our budgets but also our lifestyles. And that means that while one person may have the resources to eat fresh produce every day, another may find it easier to look for more affordable or less time-consuming options.
That said, here are my three strategies on how to navigate processed foods and weight loss:
Embrace Convenience.
Despite the fear-mongering that exists when it comes to processing, the truth is that there are many processed foods that are healthy. So, do not fear the frozen and canned foods. These are healthy options that can keep you full and provide you with vital nutrients. What’s more, they are cheap, and they stop you from ordering takeout when you are tired.
Watch Out for Additives.
Not all group 4 foods are bad. In fact, there are many healthy foods that fall into this category, such as fortified plant milks, seeded loaves, plant-based yogurts, and meat alternatives, etc. These are considered ultra-processed because they comprise industrial extractions such as hydrolyzed proteins, emulsifiers, and so on.
And that is why you need to be more mindful when choosing foods in this category, as some of them can include unhealthy additives coupled with ingredients that are low in nutrients and fiber. Such foods are not only poor choices for satiety but also for health.
Ditch the Clean Eating Guilt.
Rigid food rules are not the key to weight loss. In fact, when it comes to processed foods and weight loss, processing is not the enemy; a lack of balance is. So, as you incorporate more group 1 and group 3 foods in your diet, be sure to leave some room for group 4 foods. For example, if you love your morning yogurt or a slice of whole-grain toast, you can keep them in your diet.
For many people, the ideal ratio is 80 to 90 percent group 1 foods, and the rest can be group 3 and 4 foods. Again, be sure to read the nutrition labels so you can know what you are getting.
Get Better in 90.
As far as processed foods and weight loss go, the word processed is a spectrum, and it is quite possible to find healthy and affordable foods in groups 3 and 4. So, no matter what the headlines say, there is no reason to feel guilty for enjoying canned or frozen foods.
If you would like help with learning how to get your nutrients in a way that is affordable and easy for you while also losing weight, I invite you to check out my Better in 90 program, which has been designed to help women lose weight and keep it off sustainably.