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Itisha Arya

Ultra-Processed Foods May Add 330 Extra Calories A Day, Study Finds

ultra processed foods calorie intake

A small study suggests that people who avoid ultra-processed foods (UPFs) consume around 330 fewer calories each day on average—even while eating more by weight. Researchers say that when food is offered in its natural, unprocessed form, people tend to make “much smarter decisions.” 

The study, conducted by the University of Bristol, reanalysed data from a U.S. clinical trial with 20 participants, which had found that eating only UPFs leads to overeating and weight gain. The team discovered that people eating solely whole foods naturally chose fruits and vegetables over higher-calorie items like pasta and creamy dishes.

<h2><span rel="noindex">Ultra Processed Foods</span>: What Are They?</h2>

Ultra-processed foods are ready-to-eat products made in factories using industrial methods. They rely on chemically modified ingredients and additives rather than whole foods, and often contain little to no real nutrition. Instead, they are loaded with sugar, saturated fats, and salt, which can contribute to chronic health problems over time.

<h2>Ultra Processed Foods: How Whole Foods Change Eating Habits</h2>

According to the study, as per The Independent, people avoiding UPFs ate 57% more food by weight. Jeff Brunstrom, professor of experimental psychology at the University of Bristol, explained: “It’s exciting to see that when people are offered unprocessed options, they instinctively select foods that balance taste, nutrition, and satiety while still reducing overall calorie intake. Our dietary choices aren’t random—when food is in its natural state, people actually make smarter decisions than we expected.”

<h2>Ultra Processed Foods: Common Examples</h2>

According to NOVA, ultra-processed foods are ready-to-eat or ready-to-heat products made mostly from industrial ingredients and additives, rather than whole foods. Common examples include:

<ul><li>Chips</li><li>Carbonated drinks</li><li>Instant noodles</li><li>Ice cream</li><li>Chocolate</li><li>Biscuits</li><li>Sauces and instant sauces</li><li>Ready-made meals</li><li>Mass-produced packaged bread</li><li>Sausages and hot dogs</li><li>Burgers</li><li>Chicken and fish nuggets</li><li>Instant soup</li><li>Meal replacement shakes and powders</li><li>Candy</li><li>Pastries</li><li>Fruit yoghurt</li><li>Fruit drinks</li><li>Cake mix</li><li>Margarine</li><li>Sweet or savory packaged snacks</li><li>Energy bars</li></ul>

These foods are often high in sugar, salt, and unhealthy fats, and low in natural nutrients.

<h2>Ultra Processed Foods: Vitamin Fortification Can Mislead</h2>

The research also highlighted a concern: some UPFs meet micronutrient requirements through fortification. For example, pancakes and French toast sticks contained vitamin A. However, participants consuming only whole foods got their vitamin A from carrots and spinach, which are far lower in calories.

<h2>Ultra Processed Foods: The Calorie-Micronutrient Trade-Off</h2>

Dr. Annika Flynn, senior research associate at the University of Bristol, said: “This suggests that UPFs can deliver both calories and nutrients in a single product, which may lead to overconsumption. Whole foods, on the other hand, maintain a healthy balance, encouraging people to favour nutrient-dense options like fruits and vegetables instead of high-calorie foods such as pasta and meat.”

<h2>Ultra Processed Foods: Why This Matters for Everyday Eating</h2>

The findings underline how simple changes—choosing minimally processed, whole foods—can naturally reduce calorie intake without feeling restrictive. By letting people eat more volume while cutting energy intake, whole foods may help manage weight and improve overall nutrition.

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A small study suggests that people who avoid ultra-processed foods (UPFs) consume around 330 fewer calories each day on average—even while eating more by weight. Researchers say that when food is offered in its natural, unprocessed form, people tend to make “much smarter decisions.” The study, conducted by the University of Bristol, reanalysed data from a U.S. clinical trial with 20 participants, which had found that eating only UPFs leads to overeating and weight gain. The team discovered that people eating solely whole foods naturally chose fruits and vegetables over higher-calorie items like pasta and creamy dishes.Ultra Processed Foods: What Are They?Ultra-processed foods are ready-to-eat products made in factories using industrial methods. They rely on chemically modified ingredients and additives rather than whole foods, and often contain little to no real nutrition. Instead, they are loaded with sugar, saturated fats, and salt, which can contribute to chronic health problems over time.Ultra Processed Foods: How Whole Foods Change Eating HabitsAccording to the study, as per The Independent, people avoiding UPFs ate 57% more food by weight. Jeff Brunstrom, professor of experimental psychology at the University of Bristol, explained: “It’s exciting to see that when people are offered unprocessed options, they instinctively select foods that balance taste, nutrition, and satiety while still reducing overall calorie intake. Our dietary choices aren’t random—when food is in its natural state, people actually make smarter decisions than we expected.”Ultra Processed Foods: Common ExamplesAccording to NOVA, ultra-processed foods are ready-to-eat or ready-to-heat products made mostly from industrial ingredients and additives, rather than whole foods. Common examples include:ChipsCarbonated drinksInstant noodlesIce creamChocolateBiscuitsSauces and instant saucesReady-made mealsMass-produced packaged breadSausages and hot dogsBurgersChicken and fish nuggetsInstant soupMeal replacement shakes and powdersCandyPastriesFruit yoghurtFruit drinksCake mixMargarineSweet or savory packaged snacksEnergy barsThese foods are often high in sugar, salt, and unhealthy fats, and low in natural nutrients.Ultra Processed Foods: Vitamin Fortification Can MisleadThe research also highlighted a concern: some UPFs meet micronutrient requirements through fortification. For example, pancakes and French toast sticks contained vitamin A. However, participants consuming only whole foods got their vitamin A from carrots and spinach, which are far lower in calories.Ultra Processed Foods: The Calorie-Micronutrient Trade-OffDr. Annika Flynn, senior research associate at the University of Bristol, said: “This suggests that UPFs can deliver both calories and nutrients in a single product, which may lead to overconsumption. Whole foods, on the other hand, maintain a healthy balance, encouraging people to favour nutrient-dense options like fruits and vegetables instead of high-calorie foods such as pasta and meat.”Ultra Processed Foods: Why This Matters for Everyday EatingThe findings underline how simple changes—choosing minimally processed, whole foods—can naturally reduce calorie intake without feeling restrictive. By letting people eat more volume while cutting energy intake, whole foods may help manage weight and improve overall nutrition.

ultra-processed foods may add 330 extra calories a day, study finds

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