Research
Energy balance
Consumption of ultra-processed foods (UPFs) causes increased energy intake and weight gain compared to whole foods, independent of matched macronutrients.
Prioritize whole, minimally processed foods. Even if you match the calories and macros, ultra-processed foods are engineered to override your body's natural fullness signals, leading you to eat significantly more and gain weight.
GoodSupportsHIGH confidence
In a single mechanistic study, consumption of UPFs led to increased energy intake and weight gain relative to whole foods.
Why this rating
Supported by a well-controlled randomized crossover study and multiple observational studies.
Source
Ultra-processed Foods, Weight Gain, and Co-morbidity Risk
Anthony Crimarco et al. · Current Obesity Reports · 2021
DOI 10.1007/s13679-021-00460-y
narrative_reviewCited 146×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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