Recent research indicates that older adults can significantly cut down on their intake of ultra-processed foods while still maintaining a balanced diet. This adjustment leads to better outcomes in various important areas influencing appetite regulation and metabolism.
This finding comes from a study conducted by my team and me, which was published in the journal Clinical Nutrition.
Ultra-processed foods are typically produced with industrial methods and contain ingredients that are not usually utilized in home cooking. They often have additives like emulsifiers, colorings, and preservatives.
Common examples include packaged snacks, ready-to-eat meals, and certain processed meats. Various studies have associated high consumption of ultra-processed foods with negative health effects.
In our study, we enrolled participants aged 65 and older, many of whom were overweight or had health issues such as insulin resistance or elevated cholesterol levels.
Participants engaged in two low ultra-processed food diets over eight weeks each: one included lean red meat (pork), and the other was vegetarian, including milk and eggs. They returned to their regular diets for two weeks in between.
Out of 43 initial participants, 36 completed the study.
In both diets, ultra-processed foods accounted for less than 15% of total caloric intake—considerably lower than the typical intake in America, where over 50% comes from these foods.
The diets were structured to be realistic for everyday lifestyles, without requiring participants to restrict calorie intake, lose weight, or alter physical activity.
We prepared and provided all meals and snacks during the study. Both diets featured minimally processed ingredients and were aligned with the 2020-2025 Dietary Guidelines for Americans, ensuring similar caloric and nutrient levels.
The 2025-2030 Dietary Guidelines for Americans emphasize eating fewer ultra-processed foods, which wasn’t specifically addressed in previous versions.
This feeding study design was unique because it allowed for an examination of the health effects of reducing ultra-processed foods while maintaining consistent nutrient levels.
We compared how participants fared on their typical diets versus the low ultra-processed foods diets. Those who reduced ultra-processed foods naturally consumed fewer calories and experienced weight loss, including reductions in total and abdominal fat.
Aside from weight reduction, participants showed improvements in insulin sensitivity, cholesterol levels, decreased inflammation, and beneficial shifts in hormones regulating appetite and metabolism.
These enhancements were consistent across both dietary approaches.
Why it matters
Ultra-processed foods make up more than half of the caloric intake for many US adults. While convenient and accessible, these foods have been increasingly linked to obesity and chronic illnesses associated with aging, like Type 2 diabetes and heart disease.
As the older population continues to grow globally, approaches that support metabolic health may aid in promoting healthy aging.
Many previous studies on ultra-processed foods have not accurately depicted real-world eating habits, particularly among Americans. For instance, some research compared diets consisting entirely of ultra-processed foods to those with almost none.
Our study sought to reflect people’s actual eating experiences while closely monitoring their food intake. It is the first to demonstrate measurable health benefits from a realistic reduction of ultra-processed foods for older adults, beyond merely losing weight.
For older individuals, maintaining metabolic health is vital for preserving mobility, independence, and overall quality of life.
What’s still unknown
While our study was small, reflecting the complexities of controlled dietary research, it wasn’t designed to ascertain if the metabolic improvements observed can prevent or delay conditions like diabetes or heart disease in the long run. Larger and longer-duration studies will be necessary to explore these aspects.
Practically, it’s still uncertain if people can successfully reduce ultra-processed foods in their everyday lives without structured support, as well as which strategies might facilitate that. Additionally, the specific elements of processing—like additives, emulsifiers, or extrusion—that impact health remain not fully understood.
Addressing these questions could help food manufacturers create healthier yet convenient products and assist individuals in making better food choices.
