As we age, it becomes increasingly important to pay attention to our diet and make healthier choices. A recent study published in the journal Clinical Nutrition has found that older adults can significantly improve their health by reducing the amount of ultra-processed foods in their diet while still enjoying a familiar and balanced meal plan.
Ultra-processed foods are often high in additives and preservatives and are typically not part of a home-cooked meal. These foods, such as packaged snacks and ready-to-eat meals, have been linked to poor health outcomes in numerous studies.
In the study, participants aged 65 and older were enrolled in a dietary intervention that involved following two low ultra-processed food diets for eight weeks each. One diet included lean red meat, while the other was vegetarian with milk and eggs. Participants were provided with all meals and snacks during the study period.
The results were promising, with participants showing improvements in various markers related to appetite regulation and metabolism. Not only did they naturally consume fewer calories and lose weight, but they also experienced better insulin sensitivity, healthier cholesterol levels, reduced inflammation, and positive changes in hormones that regulate metabolism and appetite.
The diets followed in the study were designed to align with the 2020-2025 Dietary Guidelines for Americans, which recommend reducing the intake of ultra-processed foods. The study highlighted the importance of reducing ultra-processed foods in promoting healthy aging and preserving metabolic health in older adults.
While the study was small and more research is needed to determine the long-term effects of reducing ultra-processed foods, the results are promising. By making small changes to our diet and focusing on whole, minimally processed foods, we can improve our overall health and well-being as we age.
This article was written by Moul Dey, a Professor of Nutrition Science at South Dakota State University, and was originally published on The Conversation.
