Five years ago, nutrition scientist Kevin Hall made a startling discovery that revolutionized our understanding of ultra-processed foods. In a tightly controlled metabolic ward at the National Institutes of Health, Hall conducted a month-long study involving 20 participants. For half of the month, the subjects were given only fresh, unprocessed foods, while for the other half, they were offered the same amount of calories and key nutrients from factory foods like turkey bacon, English muffins, and chicken nuggets. The results were conclusive: people who eat ultra-processed diets consume approximately 500 extra calories per day and gain more weight without trying.
This groundbreaking study, the first randomized controlled trial of its kind, sparked a surge in interest in "whole" food, "plant-based" diets, and "clean" eating, as people sought to limit their intake of packaged goods. However, Hall was not convinced that convenience foods should be universally shunned. Instead, he embarked on a mission to understand the specific factors that drive overconsumption and weight gain in ultra-processed foods, with the goal of making them healthier.
Hall's current study, which will run until 2025, involves inviting volunteers to his special lab in Bethesda, Maryland, to try out newly formulated ultra-processed meals. By the study's end, at least 36 people will have tested the reformulated foods and been monitored for weight gain and hormonal changes. Hall is testing two main hypotheses: first, that the high calorie density of ultra-processed foods may contribute to overeating, and second, that their "hyper-palatability", rich combinations of fat, salt, sugar, and carbohydrates, may drive people to eat more.
One approach Hall is exploring is reducing the number of "hyper-palatable" foods in some ultra-processed meals, potentially making them less irresistible and less likely to lead to overeating. Another idea is to cut calories by simply adding non-starchy vegetables to a plate of ultra-processed foods, normalizing the number of calories consumed. Additionally, Hall is experimenting with dissolving fiber supplements into ultra-processed foods, such as stirring fiber powder into packaged yogurts, to see if this curbs overeating and improves health outcomes.
If Hall's research demonstrates that ultra-processed foods can be reformulated for health, it could have significant implications for the food manufacturing industry. Imagine aisles of packaged goods with more beans, nuts, seeds, and less sugar, or convenience meals inspired by traditional diets like the Mediterranean diet, which emphasizes olive oil, lentils, chickpeas, and citrus. These health-forward choices could replace less nutritious options like high-fat pastries or potato chips.
Hall emphasizes that the basic principles of nutrition still apply, regardless of how processed one's diet is. Seeking out nuts, seeds, whole grains, legumes, and fresh vegetables and fruits when possible, while avoiding sugary snacks and refined grains, remains crucial for maintaining a healthy diet. As Hall continues his groundbreaking research, the potential to revolutionize the ultra-processed food industry and make convenience eating healthier is an exciting prospect for public health.
The quest to understand and improve ultra-processed foods is a complex and ongoing endeavor, but Hall's pioneering work offers hope for a future where convenience and health can coexist. By unraveling the precise mechanisms behind the negative effects of ultra-processed foods and exploring innovative reformulation strategies, Hall is paving the way for a new era of healthier, more nutritious convenience cuisine.
