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Episode 3015:

Nancy Clark breaks down the hidden impact of ultra-processed foods on weight and health, revealing how even calorie-matched meals can lead to different outcomes based on food quality. Learn why whole, minimally processed foods may not only help you feel fuller but could also support long-term weight management more effectively than their convenient, ultra-processed counterparts.

Read along with the original article(s) here: https://nancyclarkrd.com/2019/11/13/quality-calories-for-weight-management/

Quotes to ponder:

"Ultra-processed foods commonly have added flavors, sugars, fats, preservatives and ingredients that you are unlikely to have stocked in your pantry."

"When the subjects ate from the ultra-processed buffet, they consumed about 500 calories above their baseline intake and they gained about 2 pounds in two weeks."

"Processing changes the food structure (matrix), and this impacts satiety, the feeling of fullness that persists after eating."

Episode references:

Kevin Hall's NIH Study on Ultra-Processed Diets: https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30248-7

Calorie absorption from almonds study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650507/

The Thermic Effect of Food and Meal Composition: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/

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