Nutrition Diva Study proves that UPFs cause weight gain…or does it?
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Feb 25, 2026 A study on ultra-processed foods is unpacked, with focus on who was studied and how diets were compared. Surprising weight changes are highlighted and media misreads are called out. The role of food matrix, calorie absorption, and fiber is explored. Practical barriers to unprocessed diets and ways to use processed items in healthy, affordable meals are discussed.
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Study Used A 2x2 Diet Design
- The trial tested four diets: ultra-processed maintenance, ultra-processed +500 kcal, unprocessed maintenance, and unprocessed +500 kcal, each fed for three weeks to healthy men aged 20–35.
- Monica Reinagel highlights that results hinge on this 2x2 design, which makes simple headlines misleading.
Weight Changes Came From Weight Loss On Unprocessed Diets
- Results showed extra calories on the UPF diet produced <1 lb gain, while both unprocessed groups lost weight despite one getting +500 kcal/day.
- Monica emphasizes the key point: weight differences arose because unprocessed groups lost weight, not because UPFs caused gains.
Food Matrix And Fiber Can Reduce Calorie Absorption
- A likely explanation is the food matrix and fiber: the unprocessed diet had four times more fiber, which can trap calories and reduce absorption.
- Monica notes whole nuts and legumes can leave ~20% of nut calories unabsorbed compared with nut butter.