Is Protein the Key to Not Overeating Ultra-Processed Foods?

Is Protein the Key to Not Overeating Ultra-Processed Foods? Researchers recently studied this phenomenon and looked at what might make us – and especially young people  – consume less.

Who did they study and what did it look at?

Scientists looked at 21 participants between the ages of 18–35, without any obvious health conditions. Each one stayed in a metabolic chamber for 54 hours and ate a diet made up of mostly ultraprocessed foods, but with the following differences:

• High-protein/lower-carbo diet: 30% of calories from protein and 29% of calories from carbohydrate
• Lower-protein/moderate-carb diet: 13% of calories from protein and 46% of calories from carbohydrate

The diets were matched for fat and fiber content, and they were consumed at will, without restriction.

During both diets, the participants’ calorie intake exceeded their calorie expenditure, but the magnitude of this positive calorie balance was less with the high-protein diet (+18% vs. +32%). This was a result of the participants consuming 196 fewer calories per day and expending 128 more calories per day on the high-protein diet compared to the lower-protein diet.

The findings …

The study, consistent with prior research, found that consuming a diet high in ultraprocessed foods led to increased calorie consumption. On the other hand, diets higher in protein helped reduce calorie intake and boosted energy use compared to diets with less protein. However, while more protein helped curb overeating, it didn’t eliminate it entirely, highlighting how ultraprocessed foods can strongly drive excess eating.

Ultraprocessed foods cover a wide range of products and don’t all affect health in the same way. Still, eating more of them is regularly linked to worse health outcomes. One key reason is that these foods often encourage overeating and weight gain, which are risk factors for various health problems. Several factors contribute to this, including their high levels of fat, sugar, and salt, which make them very tasty and calorie-rich. Additionally, their soft texture makes them easy to chew and swallow quickly, which may lead people to eat more before feeling full.

Our thoughts …

Like most things, moderation is always in play. When we are training and competing in feats of endurance, sometimes the extra calories and the convenience of ultraprocessed foods is necessary. But, it’s important to take stock of your consumption of all foods, in relation to the energy you need to so that you aren’t overeating – but aren’t underfueling either, which we see quite often! Underfueling comes with a whole host of other issues that can affect our health!

Read the whole study here: https://pubmed.ncbi.nlm.nih.gov/40082711/

More info about Low Energy Availability:

• Is Underfueling putting you at risk for depression and anxiety? https://nutritional-revolution.com/is-underfueling-linked-to-depression-and-anxiety/
• Low Energy Availability Bundle: https://nutritional-revolution.com/product/low-energy-availability-lea-meal-plan/
• Episode 87 with researcher Ida Heikura: The IOC’s Clinical Assessment Tool for REDs: https://nutritional-revolution.com/podcasts/episode-87-with-researcher-ida-heikura-the-iocs-clinical-assessment-tool-for-reds/
• Episode 118 with Dr. Enette Larson-Meyer: Nutrient Assessment of the Athlete: https://nutritional-revolution.com/podcasts/dr-enette-larson-meyer-podcast/
• Episode 103 with researcher Melissa Lodge: Relative Energy Deficiency in Sport: https://nutritional-revolution.com/podcasts/melissa-lodge-reds-lea/
• Episode 34 with Dr. Emily Kraus: Low Energy Availability, Relative Energy Deficiency in Sport, and Bone Health: https://nutritional-revolution.com/podcasts/episode-34-with-dr-emily-kraus-low-energy-availability-relative-energy-deficiency-in-sport-and-bone-health/
  
  
  
  

Is Protein the Key to Not Overeating Ultra-Processed Foods