For those who have resolved to slim down their waistlines this year, navigating the challenge of satisfying hunger while maintaining a low calorie count can be daunting.
However, experts suggest that incorporating a specific type of food into your diet can encourage greater consumption of fruits and vegetables while steering clear of higher-calorie options.
A recent study published in The American Journal of Clinical Nutrition reveals that participants consuming an unprocessed diet naturally gravitate towards eating significantly more fruits and vegetables compared to those opting for higher-calorie wholefood options, such as rice, meat, and butter. This shift could play a crucial role in weight management.
The findings indicate that individuals following an unprocessed diet could consume over 50% more food by weight while still averaging 330 calories less per day compared to those on an ultra-processed diet.
“The notion that we are automatically drawn to higher-calorie foods has been debated for quite some time,” study author Professor Jeff Brunstrom explained to The Independent. “This could be considered a form of nutritional intelligence, but we argue that it reflects other forms of nutritional intelligence as well. We don’t solely eat for calories; this study contends that micronutrients also play a significant role.”
Researchers revisited data from a 2019 study that originally highlighted the excessive calorie intake and weight gain associated with ultra-processed foods.
They discovered that individuals following a wholly wholefood-based diet consistently chose fruits and vegetables over more calorie-dense options like pasta and cream.
Scientists propose that this preference stems from our bodies’ inherent “nutritional intelligence,” which prompts us to select foods rich in micronutrients.
“When we consume a wholesome, unprocessed diet, we are effectively catering to two distinct systems,” Prof Brunstrom elaborated to The Independent. “We eat for caloric intake, but we also have a natural inclination towards high-micronutrient foods.”
He noted that while individuals consuming processed foods often need to consume larger portions to meet their micronutrient needs, a more natural diet creates a “tension” between macronutrients and calories that curbs overall caloric intake.
For instance, those on an ultra-processed diet derived most of their vitamin A from French toast sticks and pancakes, while those on an unprocessed diet obtained it from foods like spinach and carrots.
“This paper aims to present the hypothesis that unprocessed diets offer something unique, allowing for the consumption of larger quantities by weight without increasing calories due to that tension,” Prof Brunstrom articulated.
“Overeating shouldn’t be considered the primary issue. In fact, our research has clearly shown that people on a wholefood diet consume much more than those adhering to a processed food diet.
“However, the nutritional composition of foods influences our choices, and it appears that ultra-processed foods are leading consumers toward higher-calorie options, which, even in smaller amounts, are likely to contribute to excessive energy intake and, consequently, obesity.”
