Ready to feel empowered about your health? A simple dietary shift can significantly impact how older adults manage their weight and boost their metabolism. This isn't about drastic changes, but rather a strategic adjustment that yields impressive results.
This is the core message from a recent study published in the journal Clinical Nutrition by my colleagues and me. The study focused on the effects of reducing ultra-processed foods in the diets of older adults.
So, what exactly are ultra-processed foods? These are foods manufactured using industrial processes and ingredients not typically found in home cooking. Think of packaged snacks, ready-to-eat meals, and some processed meats. They often contain additives like emulsifiers, flavorings, colors, and preservatives.
But here's where it gets controversial... Studies have linked diets high in these foods to poorer health outcomes. In fact, major studies have linked food preservatives to a higher risk of cancer and diabetes.
For the study, we enrolled participants aged 65 and older, many of whom were overweight or had metabolic risk factors. They followed two diets low in ultra-processed foods for eight weeks each, one including lean red meat (pork) and the other vegetarian with milk and eggs. A short break with their usual diets was included between the two diet phases.
Interestingly, the study involved 43 participants at the start, with 36 completing the full study. The diets were designed to be realistic for everyday eating, and participants weren't told to restrict calories, lose weight, or change their physical activity.
In both diets, ultra-processed foods made up less than 15% of total calories. This is a significant drop from the typical American diet, where over 50% of calories come from these types of foods. The meals and snacks were prepared and provided for the study, emphasizing minimally processed ingredients. The diets aligned with the 2020-2025 Dietary Guidelines for Americans, which recommend a nutrient-rich diet.
The 2025-2030 Dietary Guidelines for Americans explicitly recommend eating less ultra-processed food, although the previous versions did not specifically address food processing. This study allowed us to examine the health effects of reducing ultra-processed foods while keeping nutrient levels consistent.
During the periods when participants ate fewer ultra-processed foods, they naturally consumed fewer calories and lost weight, including total and abdominal body fat. Beyond weight loss, they showed improvements in insulin sensitivity, healthier cholesterol levels, fewer signs of inflammation, and favorable changes in hormones that help regulate appetite and metabolism. These improvements were similar whether participants followed the meat-based or the vegetarian diet.
Why does this matter? Ultra-processed foods make up over half the calories consumed by most US adults. While convenient, they've been linked to obesity and age-related chronic diseases like Type 2 diabetes and heart disease. Since older adults are a growing part of the population, strategies that support metabolic health are crucial for healthy aging.
Most previous studies haven't reflected real-world eating habits, especially among Americans. Our study aimed to more closely approximate people's experiences. It's the first to show that, for older adults, a realistic reduction in ultra-processed foods has measurable health benefits beyond weight loss.
For older adults, maintaining metabolic health helps preserve mobility, independence, and quality of life.
What's still unknown? Our study was small, so larger, longer studies are needed to determine if the observed metabolic improvements can prevent or delay diseases like diabetes or heart disease over time. It's also unclear whether people can cut back on ultra-processed foods in their daily lives without structured support and which aspects of processing matter most for health. Answering these questions could help manufacturers produce healthier, more convenient foods and make it easier for people to choose healthier options.
What do you think? Do you find it challenging to reduce ultra-processed foods in your diet? What strategies have you found helpful? Share your thoughts in the comments below!
Moul Dey, Professor of Nutrition Science, South Dakota State University.
