Finally a LEGIT Nutrition Study! | Wednesday Checkup


– Yeah, yeah, yeah, processed
foods are bad for us. But do you know why? A new study seems to answer that question and that’s what we’re
talking about on this week’s Wednesday Checkup. (beeping) (mellow music) Researchers and doctors like
myself really do advocate to limit the amount of processed foods that we eat in our diets. The reason we do this is because the research has shown that those who eat a diet
rich in processed foods generally have more diseases, more likely to be obese, and live shorter lives. What we haven’t had up until this point is a study proving a causal relationship. A randomized controlled study. In fact, the entire field
of nutrition is a mess because we lack these types of studies. But now, the NIH has conducted a randomized, controlled study and has proved with a causal relationship that eating a diet rich
in highly processed foods causes weight gain. And it’s for a reason
you may not even suspect. Let’s jump right in and
talk about this study. It was a rather small one. But it was done with
very, very high quality. There were ten male
participants and ten female. They were randomized to participate in either two weeks of
a high processed diet or a low processed diet, and then they flipped the two groups. This is really powerful. Because not only do you have a randomized, controlled sample, but the actually live in the
facility for the entire month. This doesn’t happen with
nutritional research. It’s really, really important to note that both the processed
and unprocessed meals were controlled for protein, carbs, fats, calories, fiber content and participants could eat as little or as much as they wanted. Let me give you an example to make this a little bit more digestible. (bell tinkle) For breakfast, an ultra processed meal would be a bagel with cream
cheese and turkey bacon. A minimally processed meal would be oatmeal with bananas,
walnuts, and skim milk. If you’re wondering what ingredients make a food highly processed: hydrogenated oils, high
fructose corn syrup, flavorings, emulsifiers. These things generally
don’t exist in nature. That’s why they’re not
labeled whole foods. So what did this study actually find out? Those who ate a high processed diet actually gained a pound
of weight per week. And then when they were
eating the unprocessed diet they lost a pound per week. That’s a big difference. The reason why those who were eating a high processed food diet gained weight is because they overate. On average, 500 extra calories a day. Does eating a diet high
in ultra processed foods cause weight gain? The answer is yes. What this study wasn’t designed
for was to find out why. But I do have some theories for you. One. Ultra processed foods taste better and are more palatable. I mean, there’s industries where millions of dollars are spent to hack food to taste better,
feel better on your tongue. It’s crazy. Two. Ultra processed food
can be more addicting. Maybe the idea of the gut-brain connection comes into play here. The bacteria that live inside your gut that love processed foods start sending signals to your brain. It’s not that crazy of an idea and there are initial theories on it. Three. With proteins being the
most satiating macronutrient and ultra processed foods
generally having less of it it causes you to overeat. This is called the protein
leverage hypothesis, where if you don’t get enough protein, you’re going to overeat carbs
and fats to make up for it. In fact, that’s what
happened in the study. Those in the ultra high processed foods overate fats and carbs
but not really proteins. What’s crazy to me is
how we in America overeat these highly processed foods all the time. And I began to wonder, how did we get here? And I came up with four
pretty good reasons. See if you agree with them. One. They store well. I mean we’ve all seen those
videos of the fast food burger sitting on the counter for
days, weeks, even months and it doesn’t go bad. Two. They’re absolutely delicious. Like I said earlier, there’s
people making millions on how to make that hamburger, that candy taste that much better. Three. They’re generally cheaper which is unfair to those of
low socioeconomic status. If you’re poor, you’re forced
to eat low quality foods? That’s horrible. Four. They’re widely available. In areas where malnutrition
used to be a problem because of undereating, now that we have these
highly processed foods, we still have malnutrition
just because of obesity. (exhale) Like I mentioned earlier, I’m not a fan of nutritional research but when it’s this level of quality, you best bet I’m gonna talk about it. Hehe. And if you wanna see my nutrition playlist and learn everything you need
to know about eating healthy, click here and stay happy and healthy. (musical fanfare)