Does processed food really make you gain weight?

The number of households stocking up on ultra-processed foods has skyrocketed over the years. This can be attributed to these foods being fast and easy to whip up to fit our busy schedules.

This article seeks to take a look at the relationship between processed foods and weight gain.

A study by the National Institute of Diabetes and Digestive and Kidney Diseases within the National Institute of Health showcases a connection between highly processed foods and weight gain.

This study was done to show the correlating leading cause of obesity and weight related diseases.

These diseases include heart diseases, arthritis, and diabetes among others. The research entailed coming up with a distinctive calorie count between unprocessed and highly processed foods.

In the study, a diet packed with ultra-processed foods measured up to an extra 500 calories per day leading to rapid weight gain when consumed.

Highly processed foods tend to have less satiety power as compared to unprocessed foods.

However, they have a longer shell life and are packed with fat ,sodium, salt and sugar that if not regulated can lead to an increase in weight. The aforementioned foods also, more often than not, lack fiber, vitamins and all the nutrients that encompass a healthy diet.  

The rise in hunger hormones in highly processed foods is as a result of their sensory properties. These foods appeal to human taste buds and also have a higher energy density.

Individuals consuming processed foods will therefore tend to eat more quickly making them to overeat.

Consequently, eating too fast can lead to an increase in weight gain. After eating, one's gut represses the hormone ghrelin that controls hunger releasing satisfying hormones. This process usually takes up to 20 minutes hence eating slowly gives your brain time to receive these satiety signals.

With processed foods, you will tend to eat larger portions of unhealthy calories which lead to weight gain resulting to obesity.

Doing away with processed foods completely can be difficult. It is advisable you to make  small changes by choosing healthier options like  swapping your favorite sweets with canned fruit, going for  whole meal alternatives, shopping in bulk to avoid cravings ,doing food preps and cooking at home to keep tabs on your calorie intake.