The best processed foods for weight loss

You’ve heard us talk at length here about the evils of processed foods (especially ultra-processed foods) and how they cause inflammation and disease.

But today, you’re going to hear a slightly different story. You’ll want to pay close attention if you’re trying to lose weight.

You’ll hear about how certain processed foods can play an important role in helping you achieve that goal — with some added health benefits.

So, if you find it hard to follow a healthy whole foods diet, abhor frequent trips to the grocery store or market for fresh produce and enjoy the convenience of processed food — go for these and watch the weight fall off…

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Plant-based processed foods boost metabolism and weight loss

Dr. Hana Kahleova is the director of clinical research for the Physicians Committee for Responsible Medicine.

She and an international group of medical researchers have determined that plant-based foods, regardless of their level of processing, are effective for significant weight loss.

“Our research shows that choosing a bagel instead of bacon for breakfast or a veggie burger instead of a hamburger for dinner is the best option if you are looking to lose weight,” says Dr. Kahleova.

“Filling your plate with plant-based foods — even if they are considered ultra-processed like soy milk and vegan meat and yogurt alternatives — instead of animal products can have a positive impact on your weight and overall health.”

Dr. Kahleova and her team looked at the results of a study where participants who were overweight were randomly assigned to either an intervention or control group for 16 weeks.

During that time, the intervention group followed a low-fat, plant-based diet with no limit on calories, while the control group did not change their diets.

The group following a vegan diet lost an average of 13 pounds compared with an insignificant weight loss in the control group. They also showed greater improvement in their postprandial (after-meal) metabolism.

These findings suggest that replacing animal products with low-fat plant-based foods — even those that are considered processed, such as beans and cereal — may be an effective weight loss strategy.

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An easier way to switch to plant-based eating

There are other benefits to eating a plant-based diet, and it doesn’t take long for them to show up, either.

In a study where pairs of twins were assigned either a vegan diet or a diet that included both plant and animal foods, it took only 4 weeks for the vegan dieters to lower their LDL (“bad” cholesterol) levels.

In that same time period, they lowered their insulin levels and lost weight, which improved their heart health. But this twin study emphasized vegetables and fruits, legumes and whole grains free of sugars and refined starches.

Maybe if following a plant-based diet is new to you, but you’d like to try it to lose weight and improve blood sugar, reaching for plant-based processed food could be an easy way to ease into it.

But don’t cheat yourself by not adding in some fresh fruit and vegetables eventually. Take mangoes, for instance, which have been shown to improve insulin sensitivity and lower inflammation and glucose levels.

If you need to wean off of eating meat, you could try a green Mediterranean diet where fruits, vegetables, legumes and whole grains make up the bulk of your meals.

And you won’t feel a bit deprived! You can enjoy smoothies with healthy ingredients like blueberries, leafy greens, bananas, yogurt and avocados on this diet. Or try some veggie chili with beans, chickpeas and other vegetables — no meat needed!

Enjoy experimenting with Mediterranean spices that have special anti-diabetic benefits, and you’ll find yourself enjoying plant-based eating in no time!

Sources:

Swapping animal products for plant-based foods—no matter how processed—leads to weight loss, finds new study — Eureka Alert

Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight AdultsA Randomized Clinical Trial — JAMA Network Open

Vegan diet, processed foods, and body weight: a secondary analysis of a randomized clinical trial — Nutrition and Metabolism