Michael Greger: How Ultra-Processed Foods Could Cause Disease: Changes in Texture
Peer-Reviewed Research
Key Takeaways
- Avoid ultra-processed foods to prevent overeating, as they lead to 50% faster calorie consumption compared to whole foods.
- Choose whole, fibrous foods like raw vegetables and regular rice over soft, processed versions (e.g., risotto rice, boiled vegetables) to reduce calorie intake by up to 17%.
- Eat slowly to allow natural satiety signals to kick in, as faster eating correlates with higher calorie consumption.
- Prioritize hard-textured foods (e.g., hard buns over soft ones) to slow eating speed and reduce overconsumption.
Notable Quotes
“People averaged 500 more calories each day on the ultra-processed diet… within 2 weeks, there was already a 4-pound difference between the two groups.”
Bottom Line
Replace ultra-processed foods with whole, minimally processed options and eat slowly to prevent weight gain and improve satiety.
Explore More
- Michael Greger’s Full Protocol — supplements, dosages, and daily routine
- Compare All Protocols — side-by-side protocols
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Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. The research summaries presented here are based on published studies and should not be used as a substitute for professional medical consultation. Always consult a qualified healthcare provider before making any changes to your health regimen.
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