Hi Reader👋

​

I survived another hurricane this week (life in Bermuda, eh?), but today I want to talk about a different kind of storm — the media hurricane around ultra-processed foods.

​

Firstly, lets reflect, because every decade, there’s a new food villain.

• In the 80s, it was fat.
• In the 90s, carbs took the blame.
• The 2000s? Sugar.
• And now, in the 2020s, it’s ultra-processed foods.

Think packaged snacks, frozen meals, sweetened cereals, fast food.
The headlines make them sound terrifying, but really every decade has its “bad guy.”

At the end of the day, the core principles of healthy eating haven’t changed:

Build your meals around mostly whole foods & enjoy everything else in moderation.

​

You can probably stop reading this email now 😊

​

But if you are a nutrition nerd like me, here's what some of the latest research tells us.

​

Study 1: 🍎 A New Study on Processed vs. Whole Foods

​

Researchers compared two diets:

• Minimally processed diet → mostly whole foods like fruits, veggies, beans, oats, lean proteins.
• Ultra-processed diet → mostly packaged foods like ready meals, processed breads, flavored yogurts, cereals.

👉 Important: Both diets were still balanced and followed nutrition guidelines.

​

What happened?

• Both groups lost some weight.
• The minimally processed group lost about twice as much as the ultra-processed group in 8 weeks.
• People eating more whole foods also said they had better control over cravings.

​

So do processed foods hinder weight loss?

Well both groups in the study lost weight, but the people eating more whole foods lost almost twice as much.

​

Why? Whole and minimally processed foods are usually higher in fiber, more filling, and harder to overeat. Think of an apple compared with apple juice, or beans compared with chips.

Eating mostly whole foods also helped people control cravings, which makes it easier to stick with healthy habits long-term.

​

The takeaway: You don’t have to ban every packaged food. But if weight loss is your goal, try to make the base of your meals whole foods, and use packaged foods more as “extras” rather than the main event.

Study 2: What about Heart Health? 💛🧡💚

​

The American Heart Association reviewed lots of studies and found:

• Eating a lot of ultra-processed foods is linked with higher risk of heart disease, diabetes, obesity, and even earlier death.
• But not all processed foods are equally harmful. Some, like whole-grain bread, fortified cereals, or certain yogurts, can support a healthy diet.

​

Takeaway: It’s not about cutting out every food that comes in a package. Instead, try to:

• Limit nutrient-poor ultra-processed foods like soda, chips, pastries, and candy.
• Lean on better-quality convenience foods when they help with budget, time, or practicality. (Think fortified high fiber breakfast cereals, whole-grain bread, baked beans)
• Anchor your diet in whole foods most of the time.

​

The bottom line

Ultra-processed foods don’t have to be completely off limits. The more you build your meals around whole foods, the easier it is to manage weight, reduce cravings, and take care of your heart. Packaged foods can still fit in, especially when they make healthy eating more realistic.

The Practical Weight Loss Plan

Reference: Dicken SJ, Jassil FC, Brown A, et al. Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial. (UPDATE trial). Nature Medicine. 2025 Aug 4. Epub ahead of print. PMID: 40760353.

​

Reference: Vadiveloo MK, Gardner CD, Bleich SN, et al. Ultraprocessed Foods and Their Association With Cardiometabolic Health: Evidence, Gaps, and Opportunities: A Science Advisory From the American Heart Association. Circulation. 2025 Aug 8. doi: 10.1161/CIR.0000000000001365. Epub ahead of print. PMID: 40776885.

🎥WHAT TO WATCH THIS WEEK!🎥

​

​10 Years of Expert Weight Loss Advice in 21 Minutes ​

​

🥣 WHAT TO MAKE THIS WEEK! 🍽

​

​Easy Pistachio Pesto Recipe​ This easy pistachio pesto recipe swaps pine nuts for pistachios, giving you a creamy, slightly sweet twist on the classic basil pesto. Perfect for pesto pasta, sandwiches, or as a dip. ​ GET THE RECIPE

🥣 WHAT TO READ THIS WEEK! 🍽

​

​How To Lower HbA1c Naturally​ These approaches don't require drastic lifestyle overhauls. Whether you're dealing with prediabetes, type 2 diabetes, or simply want to optimize your metabolic health, these five practical steps could help you work toward more stable blood sugars, sustained energy, and better long-term health outcomes. ​ READ NOW