Ultra-Processed Foods

Ultra-processed foods are industrially manufactured products with many added ingredients like sugars, unhealthy fats, artificial flavours, and preservatives. Examples include soft drinks, packaged snacks, instant noodles, and many ready-to-eat meals. Research shows these foods can drive overeating and weight gain.

Ultra-processed foods are defined by the NOVA classification as formulations of ingredients, mostly of exclusive industrial use, that result from a series of manufacturing processes. A landmark 2019 NIH randomised controlled trial demonstrated that ultra-processed diets led to approximately 500 kcal/day greater energy intake and 0.9 kg/week weight gain compared to minimally processed diets, even when matched for presented calories, sugar, fat, and fibre. Proposed mechanisms include altered gut-brain signalling, reduced satiety, and hyper-palatability.

Reducing ultra-processed foods is one of the most impactful dietary changes for weight management. Dr. Joseph Wang guides patients toward whole-food-based eating patterns as part of a comprehensive, evidence-based weight loss strategy.