We live in an era of radical rations: paleo, vegan, low glycemic, low carbohydrate content, Mediterranean, low fat, high fat (keto). Which one is best for maintaining a healthy weight? In a 2014 document, researchers at the Yale University Medical Research Center examined scientific evidence and denied the answer: diets that consist mainly of "minimally processed foods" indicate good health outcomes, regardless of whether they contain food, who like to discuss, for example, meat or grain. In a new study published on Thursday, scientists at the National Institutes of Public Health finally put this advice to the test.
The authors note that no study directly compared the effects of a healthy diet based on the types of high-yielding packaged food. in the center of the supermarket, unlike fruits, vegetables and whole grains. Thus, the NIH team collected 20 healthy adult volunteers – 10 men and 10 women – then sequestered in a research hospital for a month and subjected them to two weeks of food from ultra-processed foods and minimally processed foods
the diets were structured approximately at the level calories, proteins, fats, carbohydrates and fiber. Since processed foods tend to have low fiber content, the processed diet contains fiber-filled beverages to compensate for the difference. Sub-essences were over-saturated – for each of the diets, researchers made available about 5400 calories per day in the form of three meals and snacks, and allowed to eat as much as they wanted.
A detailed list of dishes for every day is an exciting reading. The day is 1 ultra-processed lunch:
Ravioli beef (chef Boyardy)
Parmesan cheese (Rosely)
White bread (Ottenberg)
Dietary lemonade (Crystal Light with NutriSource fiber
Otis Spunkmeyer Oysters
And here it is a minimally processed analogue:
Spinach salad with chicken breast, apple slices, bubble (Bob's Red Mill), sunflower
promise seed) and grapes
Vinaigrette with olive oil, freshly squeezed lemon juice, apple cider vinegar (Giant)
ground mustard (McCormick), black pepper (mona pch) and salt (Monarch)
were hired in the hospital and did not move much; the subjects were sent to participate in three daily 20-minute sessions on a stationary exercise bike at a moderate speed to mimic the daily tension in the real world.
The results can be summarized in this chart:
In short, when the subjects were on a minimally processed diet, they took significantly fewer calories and lost almost a kilogram, or about two pounds, for just fortnight. On a processed diet they ate more and gained almost a kilogram.
It should be noted that this is a small, short study that is understandable, since finding people who agree to be restricted for a long period of time is difficult and expensive. Because of these limitations, "most laboratory studies of food intake are usually much shorter than duration, often occurring within one day with one or two meals," the researchers note. In general, they conclude that their findings indicate that "the restriction of the consumption of ultra-processed foods can be an effective strategy for the prevention and treatment of obesity." Preparation of minimally processed dishes costs about 40 percent more ingredients than processed food, they report. And all the food served all cooked food; but it takes a lot more time and practice to collect chicken, whole grains and salads dressed in vinaigrette from scratch than to open the Boyard chef's bank.
Because of these constraints, lead author Kevin Hall said in a NIH press release: "Just saying people have a healthier diet may not be effective for some people without improved access to healthy food."