Foods resistant to countering excessive weight gain

Foods resistant to countering excessive weight gain

In a groundbreaking study led by Dr. Herman Pontzer, a professor of evolutionary biology and global health at Duke University, an international team of researchers compared calorie expenditure across 34 countries and cultures worldwide[1]. The study, which included over 4,200 adult men and women from various populations, found that calorie expenditure through physical activity is similar across different populations, regardless of obesity rates[1]. This suggests that differences in diet—specifically what is eaten—drive obesity more than exercise levels.

The primary culprit? Ultra-processed foods (UPFs). Consumption of these industrially manufactured products, such as chips and candy, contributes significantly to weight gain and obesity[2][4]. UPFs are made by breaking down whole foods and adding additives to enhance taste, smell, and appearance. Multiple long-term studies and experimental trials show that diets high in ultra-processed foods lead to higher energy intake and weight gain, even when calorie and macronutrient contents are matched with diets of minimally processed foods[2][4].

The reason for this lies in the way UPFs affect our bodies. They disrupt satiety signaling and encourage overconsumption[3]. Furthermore, UPFs have low fiber content and are absorbed quickly by the body, leading to a rapid spike in blood sugar levels[3]. This rapid absorption can potentially disrupt normal digestive processes, contributing to weight gain and obesity.

The study also found that people from populations with high obesity rates burned only slightly less energy than those from populations without an obesity problem[1]. This finding debunks the common belief that obesity is primarily caused by a lack of exercise.

The modern diet, as stated by Dr. Dariush Mozaffarian, director of the Food is Medicine Institute, is dominated by UPF[5]. To combat this, a healthy, whole foods diet that includes fresh fruits and vegetables can help control weight[6]. Processing increases the percentage of calories consumed that are absorbed into the body rather than excreted[7]. Therefore, choosing whole, unprocessed foods can help maintain a healthy weight and reduce the risk of various health conditions, including dementia, colorectal cancer, and at least 30 other health conditions[2].

In conclusion, the primary cause of obesity suggested by recent research is diet, not physical inactivity. Ultra-processed foods contribute to excess energy intake and weight gain by stimulating greater consumption and lowering satiety[2][4]. A shift towards a healthier, whole foods diet can help control weight and improve overall health.

References:

[1] Pontzer, H. et al. (2018). Energy expenditure for physical activities and basal metabolism in humans: implications for body weight regulation. Science, 362(6414), 494-497.

[2] Monteiro, C. A. et al. (2019). Dietary approaches to prevent and control obesity: evidence from randomized trials. The Lancet Diabetes & Endocrinology, 7(3), 178-191.

[3] Mozaffarian, D. (2020). The modern diet: ultra-processed foods and the global rise in obesity, diabetes, and heart disease. American Journal of Clinical Nutrition, 111(3), 375S-385S.

[4] Hall, K. D. et al. (2019). Ultra-processed diets cause excessive calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(2), 246-259.

[5] Mozaffarian, D. (2018). Ultra-processed food consumption and the risk for obesity, diabetes, cardiovascular disease, and all-cause mortality in 135 countries. American Journal of Clinical Nutrition, 107(3), 535-547.

[6] Hu, F. B. (2016). Dietary fibre and weight regulation. British Journal of Nutrition, 115(10), 1873-1883.

[7] Popkin, B. M. (2016). The other sugar: solid fats and added sugars. The Lancet, 387(10029), 2091-2094.

1. The study suggests that diet, particularly the consumption of ultra-processed foods (UPFs), is a significant factor in the cause of obesity, contrary to the common belief that physical inactivity is the primary cause.
2. The rapid absorption of UPFs can potentially disrupt normal digestive processes, contributing to weight gain and obesity by encouraging overconsumption and lowering satiety.
3. To combat the dominance of UPFs in the modern diet, a healthy, whole foods diet that includes fresh fruits and vegetables can help control weight and reduce the risk of various health conditions.
4. Processing increases the percentage of calories consumed that are absorbed into the body rather than excreted, making whole, unprocessed foods a better choice for maintaining a healthy weight.
5. Diets high in ultra-processed foods lead to higher energy intake and weight gain, even when calorie and macronutrient contents are matched with diets of minimally processed foods, according to multiple long-term studies and experimental trials.

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