HJNO Jul/Aug 2025

HEALTHCARE JOURNAL OF NEW ORLEANS I  JUL / AUG 2025 23 journal of clinical nutrition, 115(1), 211-221. 95 Magalhães, V., Severo, M., Correia, D., Torres, D., de Miranda, R. C., Rauber, F., ... & Lopes, C. (2021). Associated factors to the consumption of ultra-processed foods and its relation with dietary sources in Portugal. Journal of nutritional science, 10, e89. 96 Calixto Andrade, G., Julia, C., Deschamps, V., Srour, B., Hercberg, S., Kesse-Guyot, E., ... & Bertazzi Levy, R. (2021). Consumption of ultra- processed food and its association with sociodemographic characteristics and diet quality in a representative sample of French adults. Nutrients, 13(2), 682. 97 Marino, M., Puppo, F., Del Bo’, C., Vinelli, V., Riso, P., Porrini, M., & Martini, D. (2021). A systematic review of worldwide consumption of ultra- processed foods: findings and criticisms. Nutrients, 13(8), 2778. 98 Centers for Disease Control and Prevention. (2024, May 14). Adult obesity facts. 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These engineered components, virtually nonexistent a century ago, now account for over two-thirds of all calories con- sumed by American children. 102 The ultra-processing of these ingredients displaces nutrient-dense whole foods, resulting in a reduction of essential vitamins, minerals, fiber, and phytonutrients needed for optimal biological function. Analyzing each of the three ingredients reveals the severity of the nutrient depletion issue: • Ultra-Processed Grains: Found in cakes, cookies, refined breads, candy, and snacks, these grains make up a large portion of the UPF calories that dominate daily intake. Processing grains involves the removal of the bran and germ, which strips away essential vita- mins, minerals, and fiber. The stripping of these components can lead to blood sugar spikes, 103 increasing the risk of type 2 diabetes, 104 while also displacing healthier, nutrient-rich whole grains from the diet. • Ultra-Processed Sugars: Found in 75% of packaged foods, 105 the averageAmerican consumes 17 teaspoons of added sugars daily, which amounts to 60 pounds annually. 106 This substantial intake, particularly of high fructose corn syrup and other added sugars, may play a significant role in childhood obesity, type 2 diabetes, and nonalcoholic fatty liver disease (NAFLD). 107 Alarmingly, 63% of the U.S. population aged 2 and older derives more than 10% of their daily calories from added sugars. 108 • Ultra-Processed Fats: Over the course of the 20th century, U.S. dietary fats shifted from minimally processed animal-based sources like butter and lard—rich in fat-soluble vitaminsA, D, and E, supporting brain and immune health—to industrial fats from refined seed oils, such as soybean, corn, safflower, sunflower, cottonseed, and canola. Industrial refining reduces micronutrients, such as vitamin E and phytosterols. Moreover, these oils contribute to an imbalanced omega-6/omega-3 ratio, a topic of ongoing research for its potential role in inflammation. 109 2. Increased Caloric Intake UPFs drive increased caloric intake and weight gain. 110 Industrial processing inherent in UPF production leads to significant changes in fiber, protein, caloric density, and digestibility. Research suggests that these alterations could interfere with brain reward pathways and satiety hormones, promote faster eating, and compromise gut fullness signals. 111 The refined ingredients in these foods can rapidly spike blood sugar and insulin levels 112 as well as damage the gut microbiome. 113 Compelling experimental research further underscores these issues. A2019 study 114 published in Cell confined 20 adults to an NIH facil- ity, where participants consumed unlimited UPFs for two weeks, followed by two weeks of unlimited unprocessed foods. Despite having identical caloric access, participants consumed roughly 500 fewer calories per day and lost 2 pounds on the unprocessed diet, while they gained 2 pounds on the ultra-processed diet. The researchers observed significantly higher levels of satiety hormones during the unpro- cessed phase, supporting the idea that UPFs may disrupt hunger signals, promote overeating, and contribute to weight gain. Multiple peer-reviewed studies demonstrate that whole foods, on the other hand, contain built-in satiety mechanisms that help regulate appetite and reduce overeating. Specifically: • Whole foods rich in dietary fiber stimulate the release of key satiety hormones. 115 A2016 analysis found that UPFs contributed signifi- cantly fewer grams of dietary fiber per calorie compared to minimally processed foods. 116 • Foods that require more chewing increase oral exposure time, enhancing satiety signals. 117 The texture of whole foods can influence satiety through differences in appetite sensations and gastrointestinal peptide release. 118 • Protein is the most effective macronutrient for providing a satiating effect. In addition to stimulating the release of satiety hormones, protein requires more energy to digest than carbohydrates or fats, leading to a higher calorie burn during digestion. 119