Ultra-processed foods lead to overeating and excess calories

Recent research highlights the reasons behind overeating ultra-processed foods, which are often high in calories, sugar, and salt. These foods have a soft texture that makes them easy to consume quickly. The quicker we eat, the less time our brain has to signal when we are full. Studies show that people consume about 500 extra calories per day when eating ultra-processed foods compared to unprocessed options. In a study, participants on a diet of ultra-processed foods gained nearly a kilogram in two weeks, while those eating unprocessed foods lost weight. It's not just ultra-processed foods that pose this problem. Softer foods like apple puree are eaten faster than whole fruits, leading to greater intake. Research indicates that individuals eat more and faster when their meals are soft, regardless of whether the food is processed or not. To help manage overeating, experts suggest a few strategies. First, paying attention to meals without distractions can reduce intake. Mindful eating allows the body to recognize fullness better. Second, using smaller utensils at home can help control portion sizes, while larger ones may suffice when eating out, as they help create a sense of satisfaction. Additionally, chewing food more thoroughly can help reduce overall intake. Studies suggest that increasing the number of times you chew each bite can lead to consuming less food while still feeling full. By implementing these strategies, you may find it easier to control overeating and maintain a healthier diet.