ultraprocessed

The theory said that Ozempic was going to put an end to ultra-processed foods. The reality is that it has reinvented them

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Whoever believed that Ozempic fever was going to be a hard blow for the manufacturers of ultra-processed products I was very wrong. And, as he recently explained in the BE food technology expert Beatriz Robles, the food industry never loses, it reinvents itself. As a result of the rise of this and other GLP-1 agonist drugs, the GLP-1 friendly foodproducts that are advertised for consumption by those who take these medications, but also for those who are thinking about trying to lose weight in other ways. The term arose among some nutritionists to refer to the foods that should be included in the diet of those who take Ozempic. However, the food industry has seen a breakthrough and has decided to convert classic ultra-processed products into alleged GLP-1 friendly options that not only give these people an adequate supply of nutrients. They also make their lives easier, because they don’t have to cook. With this and the appropriate doses of marketing, a fever is achieved similar to that of the famous black labels of foods rich in protein or the craze for superfoods with exotic origins. Because no, the superfoods that were never missing in your grandmother’s pantry don’t have such good marketing on social networks. Although they are even more superfoods. What is GLP-1? Before knowing what GLP-1 friendly foods are, we must start at the beginning: What is GLP-1? The answer, broadly speaking, is simple. It is a hormone that is synthesized naturally in the intestines, usually after eating. Its function is, on the one hand, control glucose levelssince it stimulates the production of insulin, a hormone that promotes its uptake in the cells, and decreases the production of glucagon, which does the opposite, as it stimulates the synthesis of glucose. On the other hand, GLP-1 reduces appetite by two different routes: directly in the brain, and also in the stomach, since it slows down gastric emptying. If the stomach empties more slowly, we will feel full for longer and perceive less feeling of hunger. The main problem with GLP-1 is that has a very short half-lifeof very few minutessince there is an enzyme that degrades it as soon as it reaches the bloodstream. Therefore, this is where GLP-1 analogues come into play. These drugs, including Ozempic, exert exactly the same effect as GLP-1, but for a longer duration. Traditionally they were designed to patients with diabetes. However, its effect on satiety led to its consumption also to treat overweight, either under medical advice or through self-medication. The rest is history. We live in a world increasingly dominated by Ozempic. And of course, that has led the food industry to reinvent itself. What are GLP-1 friendly foods? Mainly, Ozempic and other GLP-1 analogues help you lose weight due to their effect on reducing appetite. Therefore, nutritionists recommend that people who consume these medications adjust their diet appropriately. Since they will be eating less, they must further optimize the nutrients they consume. If we think about it, it’s simple: if you consume 10 dishes a day, adding all the meals, it is not so serious that one of them is not completely nutritious. On the other hand, if your appetite only allows you to eat three dishes, you should concentrate all your daily nutritional requirements there. Experts recommend above all focusing on protein and fiber. The first is necessary to strengthen muscle mass. When we eat less, we have a caloric deficit, which forces our body to consume energy by burning fat reserves. So far so good. It is what we look for if we want to lose weight. However, there comes a point where these are no longer enough, so muscle tissue also begins to be consumed. If we do not simultaneously consume a good supply of protein and we do strength exercisewe will lose a lot of muscle mass, with all the harm that entails. Regarding gastric emptying, on the one hand it is beneficial because it increases the feeling of satiety, but it also has a negative side: constipation. That is the reason why fiber consumption is so recommended. Nutritionist Lauren Manaker, for example, recommends salmon and eggs as sources of protein, as they are also very complete foods in other nutrients. Regarding fiber, he recommends prunes and berries. Additionally, for the upset stomach that Ozempic and other similar medications can sometimes cause, he recommends probiotics and ginger. Also, remember the importance of hydration. All of these could be considered basic GLP-1 friendly foods. However, the food industry has risen to the next level. What does the food industry propose? When appetite is reduced, the desire for certain ultra-processed products is often also reduced. For this reason, many brands have jumped on the bandwagon of GLP-1 friendly processed foods. They sell them as healthy options, which provide a very adequate amount of fiber and protein in one bite. However, this is somewhat similar to environmental greenwashing. Although it usually resorts to small environmental protection measures to divert attention from very harmful practices, with these foods the focus is on protein, fiber and vitamins, while on the other hand very inadequate doses of other nutrients are provided. Nutritionist Juan Revenga gives two examples in an article for The Country. To start, Nestlé has launched its own brand GLP-1 friendly food: Vital Pursuit. One of the products included in this brand is a cauliflower pizza that contains 32% of the recommended amount of protein. It is very good for those who are not going to eat much more in a day. The problem is that it also contains 40% of the not-to-be-exceeded amount of sodium and saturated fat. With a couple of dishes like this in the day, we would almost be over. A supposedly healthy smoothie could provide more calories and cholesterol than a donut It also mentions Smoothie King brand shakes. This includes a vanilla one that provides a highly recommended amount of protein and fiber, without added sugar. Instead, it contains more calories, sodium … Read more

Noah Praamsma, nutritionist, “many ultra-processed foods are actually beneficial for health”

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Noah Praamsma is a dietitian Physicians Committee for Responsible Medicine American and is about to become the number one enemy of the supporters of “real” food. Saying that some ultra-processed foods are healthy (although we have known this for years) has become almost taboo. And Praamsma, like most experts, is restrictive regarding the weight of this type of products in our diet. He latest HER report from Duke University for the USestimates that ultra-processed foods represent 53–58% of the calories of adults and 62% of those of children and adolescents. Therefore, it proposes measures to limit its exposure and consumption. But, immediately afterwards, he adds “with the reception of healthy ultra-processed foods.” That is the heart of the artichoke. But what is a ‘healthy ultra-processed’? Right now, the exception criteria are very demanding, to be honest. We are talking about products that provide adequate amounts of recommended food groups, that keep sugars, salt and saturated fat below recommended thresholds and that do not contain non-caloric sweeteners. That is to say, right now many breads or cereals that are sold as healthy (or ‘realfooder’) would not make the cut. And this is not a minor detail. Because right now there is a lot of noise about ultra-processed foods and health because, although we have known for a long time that “not everyone is the same”, In the US, a new regulation is being discussed and the “regulatory frontier” is going to be key for many industries. It is not, therefore, an academic debate, it is a pitched battle to get the Administration to leave certain industries in a good place. But we digress… The interesting thing about Noah Praamsma’s idea is that, if we look at the data, he is right. In 2024, Kenny Mendoza and his team at Harvard University analyzed all available evidence on the impact of ultra-processed foods on health and reached an interesting conclusion: while sugary/sweetened beverages and processed meats are associated with a higher cardiovascular risk, whole grain bread and cereals, yogurt and some salty snacks show an inverse association. That is, the idea that ultra-processed foods are bad is a heuristic. A very useful one, but a heuristic: a simple ‘mental shortcut’ to make better decisions or achieve good results. That is to say, and for that very reason, something that admits nuances. But why do you say that the heuristic is useful? Because the message “we can establish differences within the category” does not mean that the category is harmless. He The same Harvard study pointed out that the more consumption of ultra-processed foods (regardless of whether they are good or bad) is associated with a 17% higher cardiovascular risk, 23% higher coronary heart disease and 9% higher stroke risk. That is, you can recognize that there are healthy ultra-processed foods and, at the same time, recommend that they be consumed as little as possible. In fact, that is what I take advantage of this space to do. Because, at the end of the day, large epidemiological studies they are warning us that eating large amounts of ultra-processed foods is associated with more health problems, lower quality of life and, ultimately, a higher chance of premature death. Image | Noah Praamsma / Fish Huang Xataka | Making extra rice is no longer a mistake: cooling and reheating it can reduce its calories according to some nutritionists

The brain asks for ultra-processed foods when it has nothing to do and science thinks it knows why

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There is a fairly classic scene in the lives of many people: not being hungry but wandering around the kitchen, opening the refrigerator, looking and closing it. Minutes later, this operation is repeated. The final result? End up eating something we probably didn’t needwhich is what can be popularly known as ‘gluttony’, but nutrition science has a more precise term: emotional eating. Investigation. Reference researchers in Spain such as Dolores Corella and Jordi Salas-Salvadó from CIBERobn, have focused on how factors more than calorieslike emotions or genetics, determine our weight. And the conclusion is quite clear: boredom is as real a metabolic risk factor as sugar. The boring brain. When we get boredthe brain detects a stimulation deficit that it tries to compensate with the fastest route to pleasure. And this is where the ultra-processed darlings come in. In this case, science indicates that these foods not only nourish us poorly, but activates dopaminergic reward circuitsin a very similar way to how certain addictive substances do. In this case, we have, first of all, a stimulus that is boredom that causes our mood to drop. Here the brain looks for a quick peak of dopamine and an apple is usually not enough, but rather it looks for fats and refined sugars, since their consumption causes a peak of pleasure followed by a sudden drop. Something that promotes excessive consumption and therefore favors gaining weight. The danger of getting bored. Not having things to do during the day or even at night, the truth is that it can be the ideal seed for consuming more calories than necessary. And above all, boredom tends to attack more strongly at the end of the day, when obligations end and this is where “boredom eating” collides head-on with chrononutrition. Researcher Marta Garaulet has shown that the moment in which we eat is critical, since snacking out of boredom after 9:00 p.m. is metabolically disastrous, especially in Spain. Why Spain. We Spaniards have a much worse time eating for boredom beyond 9 at night due to a genetic load in half of the population related to the MTNR1B gene. In this case, whoever has this gene and eats late, the consequences are quite clear: the body secretes less insulin and tolerates the glucose that we are introducing less well. The result here is that what is eaten due to nocturnal boredom it makes you fatter and more inflammatory than if you eat during the day, due to the desynchronization of circadian rhythms and the enzymes necessary to process food. How to counter it. If boredom is the trigger for this situation and ultra-processed foods are the gasoline, the solution to break this vicious circle is in PREDIMED studies. In this case, they pointed out that increasing fiber intake through fruits, vegetables and legumes improves glucose regulation. Something that enhances the reduction of glucose drops that can encourage the brain to eat some sugar urgently. In addition to this, the PREDIMED study confirms that the Mediterranean diet Supplemented with extra virgin olive oil (EVOO) or nuts, it reduces anxiety about eating. Unlike ultra-processed foods, which leave you wanting more, a handful of nuts activates long-lasting satiety mechanisms that prevent us from falling into eating a muffin or chocolate ice cream during the night. Routine vs. chaos. Since intermittent fasting lacks solid long-term evidence, experts like Salas-Salvadó suggest focusing on marked routines: bringing forward dinner to extend your overnight fast naturally. Having a fixed schedule reduces moments of “down time” where hunger attacks due to boredom. With all this, what has been achieved is that the brain does not adapt to situations with high levels of dopamine, such as a time of large, very copious late-night dinners. That is why the strategy is not about prohibiting, but about understanding that when you open the refrigerator at eleven at night without hunger, it is not the stomach that speaks but the brain looking for the entertainment it needs. Images | Toby Towfiqu barbhuiya In Xataka | Scientists have found the key to obesity in a protein: mice that do not gain weight even if they consume a fatty diet

Goodbye to ultra-processed foods and spending on snacks

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We knew that drugs like Ozempic either wegovy They were changing the scales of thousands of people around the world without having to undergo surgery, but what we were not so clear about was how they were doing. transforming the shopping cart. Something that fully affects the domestic economy and a change in habits that is undoubtedly the final objective of these medications. A new study. Made in Denmark and published in JAMA Network Open has put figures to a phenomenon that market analysts had been sensing for some time: these medications they not only reduce appetitebut they structurally modify what we buy, how much we spend and what sections of the supermarket we visit. His method. Until now, much of what we knew about the diet of GLP-1 users came from what they themselves reported in surveys. The problem is that sometimes humans lie or even our memory fails to remember what we really eat on a daily basis. To avoid this bias, a team led by Kathrine Kold Sørensen, from Copenhagen University Hospital, decided to go to the source of truth more objective: purchase receipts. The result. The study analyzed more than 2 million transactions from 1,177 Danish participants. By comparing receipts before and after starting treatment (between 2019 and 2022), the researchers detected an obvious change in pattern. The highlight without a doubt was the reduction in the purchase of ultra-processed foods, which fell from 39.2% to 38%. And although it may seem like little, in the control group without the drug, consumption increased. Reducing ultra-processed foods meant that the basket was filled with real food, which increased from 46.9% to 47.8%. This was combined with fewer calories being purchased per 100 grams by reducing sugar, saturated fat and carbohydrates. On the other hand, proteins began to increase. A hit to the pocket. If the Danish study focuses on nutritional quality, other recent reports focus on the economic impact. A Cornell University study published in December 2025, based on data from Numeratorreveals that the impact on spending is immediate. In the United States specifically, households with patients taking Ozempic reduced spending in supermarkets by approximately 5.5%. If we break down this reduction, spending on salty snacks, sweets, industrial pastries and cookies plummeted between 10 and 11%. On the other hand, there was a slight increase in the purchase of yogurts, fresh fruit and protein bars. Why doesn’t it happen? The key is not just willpower. Spanish experts such as Cristóbal Morales and Joana Nicolau, cited by the Science Media Center Spain, they explain that the mechanism is physiological, since the drugs act on the brain’s reward system. In preclinical studies in animals they already showed that, under the effects of GLP-1, rats lost their usual preferences for foods that are rich in fats and sugars. In humans, this means that the impulse to buy, to buy that bag of chips or that soda, simply disappears or is drastically attenuated. The small print. Not everything is good news regarding these drugs, since, as has been repeated on different occasions when treatment is abandonedpurchasing patterns partially revert to the previous ones. That is why the change in habit seems to be “rented” to the duration of the pharmacological treatment. Additionally, the study has limitations inherent to the observational design, as it does not test direct chance and there is potential “selection bias.” And people willing to share their purchase receipts and start these treatments are usually more motivated by initial health or receiving parallel nutritional advice. Images | Haberdoedas Ishaq Robin In Xataka | If you want a “miracle” weight loss drug, you no longer turn to Ozempic: the competition is beginning to surpass it

To the question of whether ultraprocessed foods are as bad as they have told us, science still has no clear answer

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When going to the supermarket it is easily being surrounded by fried potato bags with different flavors, cookies, soft drinks, frozen pizzas or chicken nuggets that are part of our shopping basket. They are the so -called ultraprocessed foods (UPF), products that have gone through multiple industrial phases and often contain ingredients that are not found in house kitchen, such as corn syrup or hydrogenated oils. A debate for a long time. The alarm was given in the early 2000s Brazilian researcher Carlos Monteiro. While trying to decipher The increase in obesity and type 2 diabetes in your countrydiscovered something paradoxical: people bought less sugar and salt than before. The explanation was in the Super cart: they had replaced the basic ingredients with precooked and ready products to consume that they were loaded with these same foods. Growing evidence. From that moment on, scientists began to put the batteries to try to demonstrate whether there was a link between the high consumption of these products with health problems, because they had increased at a vertiginous pace. From there, dozens of studies associate high diets in ultraprocessed with higher risk of obesity, cardiovascular diseases, type 2 diabetes, cancer and even depression and anxiety. A large -scale study with more than 110,000 adults in the United States found that those with the highest consumption of ultraprocessing were 4% more likely to die for any cause during the monitoring period. Variations between countries. The same amount of ultraprocessing in all countries is not consumed of our area. While in the United States and the United Kingdom Almost 60% of calories come from ultraprocessed In Spain the figure is around 26-30%. Despite being in the lower part of the table compared to Anglo -Saxon countries, recent studies, such as the one published by The BMJ, alert that the strongest evidence associates ultraprocessed exposure with cardiometabolic health problems, metal disorders and mortality in general. Is El Villano processing? Despite the overwhelming correlations, not the entire scientific community agrees to demonize the ultra -processed as a category. The main argument of skeptics is that The group is too broad and heterogeneous. In this way, the question is raised if it is logical to put some donuts, fried potatoes and a supermarket yogurt in the same bag. Some researchers wonder if the association with poor health is not due, simply, that these products are usually rich in fat, sugar and salt, and poor in fiber and vitamins. However, several studies have tried to clear this unknown. A clinical trial of the University College of London He compared two dietsone based on minimally processed foods and another with ultraprocessed, but both with identical levels of key nutrients such as proteins, fats, fiber and sugar. Surprisingly, participants lost twice the weight with the minimally processed food diet. This suggests that nutritional composition is not everything. Beyond calories. A breaker essay led by physiologist Kevin Hall in the National Institutes of Health of the United States (NIH) locked -literally -20 adults In a research center and gave them freedom to eat everything they wanted. For two weeks they followed an ultraprocess diet, and two others an unprocessed diet. The results were revealing: with the ultraprocessed diet the participants consumed 500 calories more a day and won almost a kilo. Hall and others investigations suggest that energy density and food texture are key. Many ultraprocess, having less water, concentrate more calories in less grams. In addition, its texture is often softer, which leads us to eat faster. By eating faster, our brain does not have time to register satiety signals, which facilitates excess caloric consumption. Ciaran Forde, researcher at the University of Wageningen, demonstrated that people ate much less when they were presented with hard texture foods (such as gofre -type fries) compared to soft texture foods (such as potato puree), regardless of whether they were ultra -processed or not. “What we saw was that the speed of eating and the texture properties of the meals boost consumption, not the degree of processing,” says Forde. What do we do then? Although the debate on the definition and the exact mechanisms continues, the general trend is clear: a diet with a high percentage of ultraprocesses is consistently associated with worse health results. The solution, however, does not seem to be a total prohibition. Kevin Hall himself, one of the most critical researchers, admits which consumes salad salads and dressings bought in the store. His advice for friends and colleagues is pragmatic: “Eat more vegetables without starch, legumes, fruits, integral grains and limits the intake of added sugars, sodium and saturated fats. Choose the ultra -processed that help you to be convenient and affordable, and avoid those that make it difficult.” Images | Alan Alves Xataka | Making rice of more is no longer a mistake: cooling it and reheating it can reduce your calories according to some nutritionists

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