It’s no secret that diet plays a crucial role in overall health. But a recent study sheds new light on how ultra-processed foods impact the body—and the significant benefits of cutting them out.
According to the study, participants who reduced their intake of ultra-processed foods by nearly 50% experienced notable health improvements. On average, they lost 7.7 pounds and reported higher energy levels. These findings were published in the journal Obesity Science and Practice in December 2024.
Ultra-processed foods make up about 60% of the average American diet, according to Sapana Shah, MD, MPH, a clinical associate professor at NYU Grossman School of Medicine and internist at NYC Health + Hospitals/Bellevue. These foods include packaged snacks, processed meats, frozen meals, instant soups, and sweetened beverages.
“Highly processed foods are often calorie-dense and high in refined grains, sugar, saturated fat, and salt, while lacking fiber and essential nutrients,” Dr. Shah told Health.
Tamar Samuels, RD, co-founder of Culina Health, added that these foods contain minimal whole ingredients and are loaded with artificial flavors, preservatives, emulsifiers, and excess sodium.
Despite their prevalence, this study demonstrates that reducing ultra-processed food intake is possible—and the health benefits can be significant.
Study Reference:
Hagerman CJ, Hong AE, Jennings E, Butryn ML. A pilot study of a novel dietary intervention targeting ultra-processed food intake. Obes Sci Pract. 2024;10(6):e70029. doi:10.1002/osp4.70029
Want to know more? Keep reading for expert insights and practical tips on reducing ultra-processed foods in your diet.
How Cutting Back on Ultra-Processed Foods Can Improve Your Health
To better understand the health impact of reducing ultra-processed food intake, a team of researchers conducted a study with 14 adults who regularly consumed at least two ultra-processed foods per day.
Over an eight-week program, participants received education about ultra-processed foods, meal planning guidance, strategies to manage cravings, financial support for purchasing healthier foods, and collaboration with household members to create a healthier home environment.
Participants also completed three self-administered dietary surveys before and after the intervention to track changes.
“The primary goal of this study was to evaluate how effective a structured program could be in helping people reduce their intake of ultra-processed foods,” said study co-author Charlotte Hagerman, PhD, assistant research professor at Drexel University. “That said, we observed significant health improvements when participants cut their ultra-processed food consumption by half.”
The Results: Fewer Calories, Less Sugar, and More Energy
By the end of the program, participants:
✅ Ate 600 fewer calories per day on average
✅ Reduced sugar intake by 50%
✅ Decreased saturated fat consumption by 37%
✅ Lowered sodium intake by 28%
Beyond these measurable dietary improvements, participants also reported feeling better overall. Many experienced clearer skin, reduced swelling, improved mood, and increased energy levels.
Why Aren’t There Official Guidelines on Ultra-Processed Foods?
Despite the clear health benefits of reducing ultra-processed food intake, U.S. dietary guidelines do not currently emphasize limiting these foods. Hagerman attributes this to food industry influence.
“Because of this, there have been almost no evidence-based programs in the U.S. designed specifically to help people reduce their ultra-processed food intake,” she told Health. “There is a huge need for effective interventions.”
Hagerman describes this research as a pilot study, meaning it serves as an early test to determine whether a new intervention is effective for a small group of people. While larger studies are needed, these initial findings are promising.
“Behavioral programs can help people significantly reduce their intake of ultra-processed foods, at least in the short term,” Hagerman said. “More research and updated nutrition guidelines could further support these efforts in the future.”
Cutting Back on Ultra-Processed Foods May Offer Long-Term Health Benefits
While the Obesity Science and Practice study primarily highlighted the short-term effects of reducing ultra-processed foods—such as weight loss and increased energy—experts suggest that making this dietary shift could also lead to lasting health improvements.
Much of the existing research on ultra-processed foods links them to serious chronic conditions.
A 2024 umbrella review of multiple studies found that consuming ultra-processed foods significantly increases the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer.
Another systematic review published last year associated ultra-processed food consumption with higher risks of:
✅ All-cause mortality (death from any cause)
✅ Cardiovascular disease and related events
✅ Type 2 diabetes
✅ Cancer
✅ Anxiety and other mental health issues
“This suggests that by reducing our intake of ultra-processed foods, we can lower our risk of these serious health conditions,” said Sapana Shah, MD, MPH. “Cutting back on these foods is linked to a lower risk of cardiometabolic diseases and even mental health disorders.”
The growing body of research underscores the importance of dietary choices—not just for short-term improvements like weight loss, but for long-term health and disease prevention as well.
How to Cut Back on Ultra-Processed Foods
Ultra-processed foods are often inexpensive, convenient, and even addictive, making them tough to avoid. However, reducing your intake doesn’t have to be overwhelming. Small, gradual changes can lead to sustainable habits.
Start Slow
Instead of eliminating all ultra-processed foods at once, ease into the transition. “Slowly reducing intake helps create long-term habits,” said registered dietitian Tamar Samuels, RD.
Prioritize Whole Foods
Whenever possible, focus on whole, minimally processed foods.
✅ Fill half your plate with fresh fruits and vegetables at every meal
✅ Choose whole grains, lean proteins, nuts, and seeds over processed alternatives
✅ Plan meals in advance to avoid unhealthy convenience foods
Check Labels and Use Online Tools
Reading ingredient lists can help you identify ultra-processed foods. “Avoid products with long ingredient lists full of unfamiliar additives,” Samuels advised. Online tools and apps can also help you make healthier grocery store choices.
Cook at Home More Often
Preparing meals at home allows you to control ingredients and avoid added preservatives, sodium, and artificial flavors.
Plan Ahead to Avoid Temptation
Because ultra-processed foods are designed to be convenient, planning is key.
✅ Pack a lunch to avoid last-minute, less healthy choices
✅ Carry healthy snacks to curb cravings
✅ Meal prep to make home cooking easier
Stay Hydrated
Dehydration can sometimes masquerade as food cravings. “Sometimes, cravings for ultra-processed foods stem from dehydration rather than hunger,” Samuels said. Drinking plenty of water can help curb unnecessary snacking.
By making small adjustments and staying consistent, you can reduce your intake of ultra-processed foods and improve your overall health.
