Foods & Research

Ultra-Processed Foods

Research suggests that ultra-processed foods (foods with multiple industrial ingredients and additives) are often higher in calories, added sugars, unhealthy fats, and sodium while being lower in fiber and nutrients.

Common ultra-processed foods include:

• Packaged snacks and chips
• Sugary cereals
• Instant noodles and soups
• Mass-produced breads and baked goods
• Processed meats
• Sugary drinks and energy drinks
• Frozen meals with many additives

Added Sugars

Added sugars are sugars and syrups added to foods during processing or preparation. High intake of added sugars has been associated with various health concerns.

Common sources of added sugars:

• Sodas and sweetened beverages
• Candy and desserts
• Flavored yogurts
• Breakfast cereals
• Condiments and sauces
• Granola bars and "health" bars

The American Heart Association recommends limiting added sugars to no more than 6% of daily calories.

Beverages and Calories

Liquid calories from beverages may not provide the same satiety as solid foods. Common high-calorie beverages include:

• Regular sodas (150+ calories per 12 oz)
• Fruit juices (even 100% juice is high in natural sugars)
• Specialty coffee drinks (200-500+ calories)
• Smoothies (can be 300-600+ calories)
• Alcoholic beverages
• Sports and energy drinks

Foods Associated with Satiety

Some foods may help people feel fuller for longer. Research suggests these characteristics are associated with greater satiety:

• High protein: Lean meats, fish, eggs, legumes, Greek yogurt
• High fiber: Vegetables, fruits, whole grains, beans
• High water content: Soups, fruits, vegetables
• Lower energy density: Foods with fewer calories per gram

Whole Foods vs. Processed Foods

Whole foods are foods that are minimally processed and close to their natural state. They generally provide:

• More nutrients per calorie
• More fiber
• Fewer additives
• Better satiety

Examples: Fresh fruits and vegetables, whole grains, nuts, seeds, lean proteins, legumes.

Hidden Calories

Some foods contain more calories than people might expect:

• Cooking oils and butter (120 cal/tablespoon)
• Nuts and nut butters (160-200 cal/ounce)
• Salad dressings (50-150 cal/serving)
• Cheese (100+ cal/ounce)
• Dried fruits (concentrated sugars)
• Restaurant portions (often 2-3x standard servings)

Reading Nutrition Labels

Understanding nutrition labels can help with informed food choices:

• Check serving size first
• Look at calories per serving
• Check added sugars
• Look for fiber content
• Check sodium levels
• Review ingredient list (shorter is often better)

Individual Variation

It's important to note that individual responses to foods vary. Factors like genetics, gut microbiome, activity level, and health status all influence how the body processes different foods.