Health
Processed vs Minimally Processed Foods: New Study Insights
Health Points
- Minimally processed foods led to greater weight loss and better craving control.
- Ultra-processed foods can still allow weight loss when nutrient balance is maintained.
- Inclusion of some processed foods in your diet does not stop healthy weight loss.
A UK clinical trial compared the effects of diets rich in minimally processed foods versus ultra-processed foods among 55 overweight adults. After eight weeks, those enjoying foods like overnight oats and homemade dishes lost about 2 percent of their baseline weight and reported feeling more in control of their cravings.
Surprisingly, participants on the ultra-processed food plan, which included items such as frozen meals and breakfast bars, also lost weight—about 1 percent of their baseline.
“We didn’t expect to see weight loss on the ultra-processed food diet, but this is likely because participants had an unhealthy diet at baseline that did not follow dietary guidance, and improved on the ultra-processed diet,” says lead study author Samuel Dicken, PhD.
Even though the difference in weight loss seems small, experts note that a 2 percent reduction in just eight weeks could mean significant annual progress.
“Then, choosing minimally processed foods over ultra-processed foods may help with losing weight more easily and maintaining a healthier weight long term — with benefits to body composition related to cardiometabolic health.”
The study had two groups alternating between diet plans, each built around the UK’s Eatwell Guide, encouraging balanced nutrients and limiting added sugars and fats. Study participants received food deliveries and were told to eat as much or as little as they wanted.
Unlike much prior research relying on observational data, this study used an interventional approach to explore the cause-and-effect relationship between food type and weight changes.
Earlier research showed that ultra-processed diets could promote overeating and weight gain, while this new study highlights that weight loss can still occur if meals are balanced.
“The main difference was that the minimally processed diet promoted lower cravings and food intake despite equal macronutrients,” shares Stephen Finney, MD.
Ultra-processed foods—typically high in added sugar, sodium, fat, and additives—have been linked to chronic conditions such as obesity, heart disease, and diabetes. Yet, the study underscores that enjoying these foods occasionally doesn’t hinder health goals.
“This should give confidence that eating processed foods occasionally as part of an overall healthy diet should not affect weight loss strategies,” says registered dietitian-nutritionist Courtney Pelitera, RDN.
Limitations include a small test group, short duration, self-reported dietary adherence, and the use of food deliveries rather than real-world shopping.
“I recommend that individuals aim to cook simple meals when possible, enjoy packaged foods occasionally, and approach nutrition with both flexibility and awareness. The goal is long-term balance, not guilt,” advises Dr. Finney.
For more guidance on healthy eating and making meal choices that boost wellness, check out the full study recap below.
