{"id":19204,"date":"2020-02-11T14:57:37","date_gmt":"2020-02-11T22:57:37","guid":{"rendered":"https:\/\/getheally.com\/patients\/news\/?p=19204"},"modified":"2025-11-04T13:39:18","modified_gmt":"2025-11-04T21:39:18","slug":"how-processed-food-leads-to-weight-gain","status":"publish","type":"post","link":"https:\/\/getheally.com\/patients\/news\/how-processed-food-leads-to-weight-gain","title":{"rendered":"How Processed Food Leads to Weight Gain"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">According to a <\/span><a href=\"https:\/\/bmjopen.bmj.com\/content\/6\/3\/e009892\"><span style=\"font-weight: 400;\">recent study<\/span><\/a><span style=\"font-weight: 400;\">, \u201cultra-processed food\u201d accounts for over 57% of the energy in our diets and contributes to about 90% of the sugars we eat. Although most people understand that eating processed food is \u201cbad\u201d in some way, many don\u2019t understand how it affects our health. Here\u2019s what processed foods are, and how they cause weight gain.<\/span><\/p>\n<h2 id=\"\"><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-19206\" title=\"bread factory semi processed foods\" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/processed-semi-bread-foods.jpg\" alt=\"bread factory semi processed foods\" width=\"672\" height=\"448\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/processed-semi-bread-foods.jpg 1000w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/processed-semi-bread-foods-300x200.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/processed-semi-bread-foods-768x512.jpg 768w\" sizes=\"auto, (max-width: 672px) 100vw, 672px\" \/><\/span><\/h2>\n<h2 id=\"-2\"><\/h2>\n<h2 id=\"what-is-processed-food\" style=\"text-align: center;\"><span style=\"font-weight: 400;\">What is Processed Food?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Technically, processed food is any kind of food that has been modified from its original form. That includes lots of healthy dietary mainstays, from tofu to yogurt to a loaf of whole-grain bread. However, these foods are split into <\/span><a href=\"https:\/\/www.heartandstroke.ca\/articles\/what-is-ultra-processed-food\"><span style=\"font-weight: 400;\">three groups<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li><b>Minimally-processed food: <\/b><span style=\"font-weight: 400;\">Foods that have been dried, hulled, rolled, or altered in some other basic way but have not had salt, sugar, fat, or other ingredients added to them.<\/span><\/li>\n<\/ul>\n<ul>\n<li><b>Ordinary processed food: <span style=\"font-weight: 400;\">Food that has fat, salt, sugar, and\/or other ingredients added to it, but <\/span><\/b><em>could be made by traditional methods<span style=\"font-weight: 400;\">.<\/span><\/em><b><span style=\"font-weight: 400;\"> This includes foods like bread, yogurt, pickled vegetables, and tofu. Many (although not all) of these foods are healthy.<\/span><\/b><\/li>\n<\/ul>\n<ul>\n<li><b>Ultra-processed food: <span style=\"font-weight: 400;\">This food has been processed in a complex way, creating something that\u2019s more like a mass-manufactured product than a traditional &#8220;food&#8221;. Chips, sugary drinks, breakfast cereals, French fries, and chicken nuggets fit in this category.\u00a0<\/span><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When people talk about the health effects of \u201cprocessed food,\u201d they usually mean ultra-processed food. It is the type that leads to weight gain and other health issues.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"calorie-density\"><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-19208\" title=\"food processing factory \" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/food-processing-factory.jpg\" alt=\"food processing factory \" width=\"432\" height=\"288\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/food-processing-factory.jpg 1000w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/food-processing-factory-300x200.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/food-processing-factory-768x512.jpg 768w\" sizes=\"auto, (max-width: 432px) 100vw, 432px\" \/>Calorie Density<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calorie density refers to the number of calories you eat before you feel full. With vegetables that contain a lot of water and fiber, you can eat a big filling meal without consuming all that many calories. However, if you\u2019re sitting down to a bacon cheeseburger and fries, you\u2019ll eat more calories before you feel full. Processed foods tend to contain a lot of energy (calories), in the form of fats, sugar, and refined carbohydrates. More calories mean more excess energy for your body to store as body fat \u2014 i.e. added weight.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2 id=\"minimally-processed-food-makes-you-eat-slower\"><span style=\"font-weight: 400;\">Minimally-Processed Food Makes You Eat Slower<\/span><\/h2>\n<p><strong>Eating less processed food is better for your weight even when you control the number of calories available.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">In a <\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/eating-highly-processed-foods-linked-weight-gain\"><span style=\"font-weight: 400;\">National Institute of Health Study<\/span><\/a><span style=\"font-weight: 400;\">, a group of 20 adults was divided into two groups. Both were given three meals and snacks every day for two weeks. Both groups were given the same amount of calories, but one was provided minimally processed food, while another was fed ultra-processed food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-19207\" title=\"ultra processed foods\" src=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/Ultra-processed-foods.jpg\" alt=\"ultra processed foods\" width=\"501\" height=\"348\" srcset=\"https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/Ultra-processed-foods.jpg 1000w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/Ultra-processed-foods-300x208.jpg 300w, https:\/\/getheally.com\/patients\/news\/wp-content\/uploads\/2020\/01\/Ultra-processed-foods-768x533.jpg 768w\" sizes=\"auto, (max-width: 501px) 100vw, 501px\" \/>Not only were the two diets identical in calorie content \u2014 they were given the same amount of fat, carbohydrates, and sugars as well.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the unprocessed food group lost about 2 pounds, the ultra-processed group gained 2 pounds during the study. The reason was that the people on the unprocessed diets left more on their plates, consuming an average of 500 calories less per day than the processed group. This was likely due in part to the fact that they ate slower, giving them time to feel full before they consumed too many calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the main takeaways from the study is that ultra-processed foods are \u201cdifficult to restrict,\u201d meaning that it is very easy to overeat. When it comes to sticking to a healthy diet and avoiding unwanted weight gain, it is best to stick to minimally-processed, real foods. Additionally, here&#8217;s a good read for you if you want to <a href=\"https:\/\/karidahlgren.net\/wasting-food\/\">stop overeating, but don&#8217;t like to waste food.<\/a><\/span><\/p>\n<p>One last thing, <strong>Less-processed foods are still better for you than ultra-processed foods even if you eat the same amount of calories.\u00a0<\/strong>The <a href=\"https:\/\/getheally.com\/patients\/news\/natural-remedies-for-bloating\">health benefits of a proper nutrient-rich diet<\/a> are immense!<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h4 id=\"related-reading\">Related Reading<\/h4>\n<p>https:\/\/getheally.com\/patients\/news\/news\/intuitive-eating<\/p>\n","protected":false},"excerpt":{"rendered":"According to a recent study, \u201cultra-processed food\u201d accounts for over 57% of the energy in our diets and&hellip;\n","protected":false},"author":8,"featured_media":19205,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2280],"tags":[1986,1668,1987,1963],"class_list":{"0":"post-19204","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness","8":"tag-diet","9":"tag-healthy-lifestyle","10":"tag-nutrition","11":"tag-weight-management"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Processed Food Leads to Weight Gain | Heally Blog<\/title>\n<meta name=\"description\" content=\"Most people know that certain foods are \u201cbad&quot; for you but don\u2019t understand why. 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