Why do we really gain weight?

What part does food processing play in hunger and eating habits?

How does processing change the food we eat? Flavour, texture, energy density and fullness all interact.

The article moves from a controlled dietary study to practical everyday questions: what encourages us to keep eating, and how can we build a varied selection of foods?

Some discussions blame fat for weight gain, others carbohydrates. Another important question is how processed foods are and how readily they invite continued eating. In a controlled study by Hall and colleagues, 20 adults lived in a research facility and received an ultra-processed and a minimally processed diet for two weeks each. On the ultra-processed diet, they consumed around 500 kilocalories more per day on average and gained weight. The study directs attention towards the overall food environment and our eating behaviour.

Processing, taste and satiety

Ultra-processed products can combine high energy density, intense taste stimuli and a texture that makes rapid eating easier. How those properties interact with satiety and quantity eaten is an important research area.

WHY IS THIS A PROBLEM?

Very palatable products can make you want more. You may recognise the moment one biscuit becomes several or your hand keeps reaching for another chip. It is worth observing this behaviour in yourself attentively.

WHAT SHOULD YOU EAT?

Build your diet around varied, minimally processed foods where possible: vegetables, fruit, legumes, whole grains, nuts and appropriate protein sources. Established methods such as freezing, drying and pasteurising make food storage easier. Composition, quantity and your overall daily routine help you make good choices.

Remember: if the food industry recognises that we prefer natural products, it will adapt its offer. We only need to show what we really want.

This article is based on a publication in “Scientific American”.

Keywords: healthy eating, processed foods, sugar, artificial sweeteners, junk food, dopamine system, cravings, natural products, dietary change, long-term health