The big lie of “healthy ultra-processed foods”: what science already knows and the industry keeps quiet about
The food industry has found a gold mine in selling ultra-processed products with a healthy image: “fiber-rich” bars, “whole grain” cereals, or “natural” shakes that seem to be allies of the diet. However, a recent study reveals that the degree of processing matters as much as the nutrients. Science leaves little room for doubt.
Processed vs. natural: the decisive experiment
A clinical trial published in Nature Medicine compared 55 overweight or obese adults for eight weeks. Half followed a diet of “healthy” ultra-processed foods—frozen lasagnas, ready-to-eat cereals, vegetable shakes—and the other half a diet of minimally processed foods such as natural yogurt, fruits, and homemade dishes. Both menus met the official UK guidelines, allowing the isolation of the processing factor.
Results that don’t deceive
Those who ate minimally processed foods lost twice as much weight and more than double the body fat. They also spontaneously reduced caloric intake without controlling portions. According to epidemiologist Filippa Juul, this is because natural foods have more texture and require more chewing, which prolongs satiety. Projected over a year, the estimated weight loss would be up to 13% in men and 9% in women, compared to 4-5% with ultra-processed foods.
What makes a food “ultra-processed”
The classification depends not only on nutrients but also on processing. An ultra-processed food includes ingredients rarely used in home cooking, such as emulsifiers, sweeteners, or stabilizers. In contrast, minimally processed foods maintain their natural form: fruits, vegetables, meats, fish, whole grains, or additives-free dairy products. For example, a “light” cereal bar may have added fiber but also syrups and stabilizers, while a bowl of oatmeal with fruit and natural yogurt offers fiber in its purest form.
Beyond the label
Study co-author Adrian Brown warns that nutritional labeling does not reflect the level of processing. Many products without warnings are disguised as ultra-processed foods. Doctor and broadcaster Chris van Tulleken summarizes it: “We cannot blame the individual for a hostile food environment. These products are cheap, ubiquitous, and designed to hook you.”
Regaining control
The evidence suggests that cooking more at home, using recognizable ingredients, and prioritizing real food is essential for weight control. It’s not about eliminating all ultra-processed foods—the real world doesn’t always allow it—but about reducing their prominence in the diet and making room for what truly nourishes.
