Fast Take: Do Ultraprocessed Foods Cause Weight Gain?

While the quantity and quality of processed foods in our diets continue to be a major focus in articles and discussions about diet, the role of ultraprocessed foods is now gaining more attention. A new study published in Cell Metabolism is bringing the topic of ultraprocessed back in the news­­. This time, researchers are examining the link among ultraprocessed foods, calorie intake and weight gain. You may have seen the headlines, but what about the findings? Let’s take a closer look. How Was the Study Done? This study was a randomized control trial (RCT) conducted on twenty healthy people (ten males and ten females). Study participants were between the ages of 18 and 50 (the average age was 31), had a body mass index (BMI) above 18.5 (the average BMI was 27) and had body weights that had remained stable during the six months prior to the study. For 28 days, the participants lived at the National Institutes of Health facility in Bethesda, Maryland, where all their daily food and drinks were provided for them. The study assessed participants’ food intake and the resulting changes in their body weights. Two diets were tested in the study: one consisting entirely of ultraprocessed foods and the other containing only unprocessed foods. The diets were equal in total calories, macronutrients (fat, carbohydrates and protein), sugars, sodium and fiber. To construct the meal plans, study authors used the NOVA classification system, which characterizes food processing in the following four groups: (1) unprocessed or minimally processed foods, (2) processed culinary ingredients, (3) processed foods, and (4) ultraprocessed foods. In other words, the “unprocessed” diet was put together with foods from group 1 and the “ultraprocessed” diet was made with foods from group 4. Randomly, ten people were assigned to begin with the ultraprocessed diet for […]

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When Is the Best Time To Introduce Potential Allergenic Foods to Your Infant?

The possibility of an allergic reaction after eating gives many Americans pause when making food choices. No one wants to worry that a bite into a savory sandwich or decadent dessert will cost them a swollen lip—or worse, a trip to the E.R. As adults, we have more control when it comes to the foods we are exposed to, but what about children? Or better yet, infants? When should we introduce potentially allergenic foods to our babies? According to Food Allergy Research & Education (FARE), food allergies among kids have increased over the last couple of decades. Faced with uncertainty, many parents avoid feeding their babies certain foods in the hope of preventing a potential allergic reaction. But is such avoidance helpful in the long run? Food allergies are a public health concern The U.S. Food and Drug Administration recognizes nine major food allergens: milk, eggs, fish, shellfish, tree nuts, wheat, peanuts, sesame and soybeans. Allergic reactions can vary from person to person and may also result from foods not included in the “Big Nine.” If you are allergic to an allergenic food, eating that food activates your immune system, causing your body to think the food is an “invader.” When your immune system is unnecessarily activated, many parts of the body—including your gut and other organs and tissues—can be affected. Sometimes, one allergic reaction can make you more sensitive to other allergens. Food allergies are serious, and they can be life-threatening, especially for infants, who cannot tell you when something feels wrong. Currently, one in 13 children in the U.S. has food allergies. Food allergy rates have steadily increased over the past couple decades, presenting a major concern for parents, health care workers and public health professionals alike. To help families identify potential allergens, legislation (like FALCPA) has been passed, […]

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What You Should Know About Plant-Based Alternatives to Meat

Download the Fact Sheet Here Vegetarian alternatives to meat are nothing new—veggie burgers, vegan deli meat and chicken-less nuggets have been around for decades. But while these products typically have aimed to meet the needs of vegetarians and vegans and don’t consistently match the taste and texture of meat, newer plant-based alternatives to meat are attempting to mimic animal proteins as much as possible. In this explainer, we’ll take a closer look at how these products are made, their nutritional attributes, and their environmental impact. To date, many of these new products have been created to serve as alternatives to foods traditionally made with red meat, like burgers and sausages, so we’ll focus on these alternatives. However, new products meant to mimic poultry, eggs and seafood are now also being sold, and more are coming to store shelves—an indicator that this novel wave in protein innovation may just be getting started. How are plant-based alternatives to meat made? Plant-based alternatives to animal meat are made with ingredients and processing techniques that create colors, textures and flavors that are similar to those of animal meat. Protein sources in these plant products range from soy and potatoes to peas, rice and mung beans. The type of dietary fats used to make them include canola oil, cocoa butter, coconut oil and sunflower oil, and they’re usually bound together by methylcellulose, which is used as a thickener and emulsifier in many types of foods. In addition to the ingredients needed to build color, structure and flavor, plant-based alternatives to meat are sometimes fortified with vitamins and minerals, like vitamin B12 and zinc, in order to offer some of the same nutrients that are inherent to animal meat. How do plant-based alternatives stack up nutritionally? Even though meatless protein foods benefit from a “health halo” […]

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IFIC Spotlight Survey: Protein Perceptions & Consumption Behaviors

The popularity of protein among Americans is undeniable. It is our favorite and least demonized macronutrient. Although protein has become increasingly buzzworthy, the main motivation behind consuming it is a familiar one, to eat healthily. In fact, in our Consumer Viewpoints and Purchasing Behaviors Regarding Plant and Animal Protein survey released in January 2021, we found that eating a balanced diet rose to the top of reasons for protein consumption, with over two in five respondents saying so. Alongside the growing interest in protein is the increasing variety of protein options available to us, particularly among plant-based proteins. The reasons behind why we select the protein foods that we do have also expanded, including motivations not only rooted in our own health and preferences, but also in the wellbeing of the environment. In our 2021 Food and Health Survey, we looked at American protein consumption behaviors and their perceptions of the impact that various protein sources have on the environment. Protein Consumption Among Americans The majority of Americans (62%) say they generally try to consume protein. When we drill down deeper to look at who exactly seeks out protein, we find generational differences; Baby Boomers are more likely than Millennials and those in Generation X to say they try to consume protein (70% vs. 55% and 58%, respectively). In addition to age differences, we see that Hispanic/Latinx people are more likely to say that they try to consume protein, compared to African Americans and white people (71% vs. 53% and 61%, respectfully). Reflecting on changes in eating habits during the past 12 months, we see increases in reported consumption across both animal and plant-based proteins, with seafood and protein from plant sources being among the most popular. Within animal proteins, 23% said they are eating more seafood, 22% report eating […]

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Four Heart-Healthy Snack Ideas

According to our 2024 Food and Health Survey, 73% of consumers report snacking at least once a day, which is consistent with 2022 data but represents an increase from the 58% who said the same in 2021. The 2024 survey found that 30% are seeking out heart and cardiovascular health benefits from their food choices. Let’s bridge the gap and share a few heart-healthy snacks. Nuts Nuts are full of healthy fats, including mono- and polyunsaturated fats. Research suggests that eating 1.5 ounces of most nuts per day as part of a low-saturated-fat diet may reduce the risk of heart disease. And with nuts, there are also a ton of options to meet your taste preferences: Peanuts, almonds, hazelnuts, cashews, and walnuts are just a few common varieties of nuts. Nuts also pack in protein, fiber, vitamins, and minerals; have a long shelf life; and are portable, making them a great on-the-go snack option. Dairy Including fat-free and low-fat dairy products in your diet is recommended for an overall healthy dietary pattern that also supports heart health. Just keep in mind that this doesn’t mean you should avoid fat altogether, especially healthy unsaturated fats like those found in vegetable oils, nuts, seeds and fatty fish. Besides milk, dairy products include yogurt, cheese, and fortified soymilk, which are sources of protein and micronutrients like calcium, potassium and vitamin D. Some go-to dairy snacks include yogurt cups, string cheese, or snack-sized milk or soymilk. Whole Grains Whole grains have been shown to promote heart health in a variety of ways, including by lowering cholesterol, blood lipid levels, and blood pressure. Studies show that individuals with three or more servings of whole-grain foods per day have a 20 to 30 percent lower risk for cardiovascular disease compared with those who have lower intakes […]

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Vitamins and Minerals Fact Sheets

From Vitamin A to Zinc, there are so many vitamins and minerals in foods that are important to our health. It can be hard to keep track of what vitamin is beneficial for which body function and most importantly, where to find these important nutrients in food. These fact sheets provide all the info you need to know about vitamins and minerals in food. Of course, this is not an exhaustive list but it’s a good start towards making sure you are eating the right foods to get the nutrients you need. Minerals Fact Sheet Minerals may seem really complex and confusing. With so many different minerals, it can be hard to keep track of what they are, what they do, and where you can find them. By using this fact sheet, you can make all this information seem “elemental” and become a rock-solid expert regarding minerals. Did You Know? There are two types of essential minerals: major minerals (macrominerals) and trace minerals (microminerals). Both are needed and equally important, but trace minerals are needed in less amounts than major minerals. According to the 2015-2020 Dietary Guidelines for Americans, vitamin D, calcium, potassium, iron, and dietary fiber are considered nutrients of public health concern because low intakes are associated with negative health conditions. About 99% of the human body is made up of 6 elements: two of which include calcium and phosphorus! Mineral Functions in the Body Where to Find in Foods and Beverages Calcium Dental health, nerve health, muscle health, bone health Animal-based foods like milk, yogurt, and cheese; plant-based foods like kale and broccoli; and fortified foods like breakfast cereals, soy foods and fruit juices Chloride Heart health, nerve health, muscle health Salt, seaweed, rye, tomatoes, lettuce, celery, and olives Chromium Metabolism Animal-based foods like meat, poultry, fish, […]

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Emulsifiers: Mending the Differences in Our Foods

Eggs Benedict is a brunch staple, and what makes or breaks the plate is—you guessed it—the Hollandaise sauce. This personal favorite is a combination of egg yolk, butter, water, and lemon juice or vinegar, making for the ultimate emulsion. What’s an emulsion, you may ask? It’s a common component of many of the foods we eat, and while not everyone is a food scientist, there are a few interesting things you might be curious to know about emulsifiers in our food. What are emulsifiers? Emulsifiers are found in many food products we buy at the grocery store. Beverages, milk, ice cream, and dressings often feature emulsifiers as additives to keep the mixture of ingredients stable. What exactly do we mean by that? Well, have you ever tried mixing together oil and vinegar for a simple salad dressing? For a short time, the two may appear homogenously mixed, but after a few minutes they are completely separated. Emulsifiers keep two components that normally do not mix well together from separating. Because oil and vinegar are so chemically different, they can often be challenging to mix. As food scientists, if we want to overcome this challenge, we can add an emulsifier. Said in a different way? If water and oil were a fighting couple, an emulsifier would be the therapist that mends their relationship. Specifically, food scientists and producers use continuous stirring and sometimes heat to add emulsifiers to two previously unmixable components—helping to keep them together over the course of the final product’s lifetime. What foods contain emulsifiers? Emulsifiers can either be naturally present or added as additional ingredients. In the case of the highly stable emulsion of mayonnaise, an egg yolk protein called lecithin aids in stabilizing the oil, egg, and lemon juice mixture that is the foundation of mayonnaise. Lecithin […]

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What Are Emulsifiers, and What Do They Do in Our Food?

If you have seen any 1970s-themed movie, or better yet grew up in the ’70s, you’ve seen them before: colorful, mesmerizing, some might even say soothing. We’re talking about lava lamps. Within these luminaries, the combinations of water and heated wax simply would not mix no matter how many times the psychedelic bubbles of wax floated to the top of the lamp and back down again. The reason? Oil and water do not naturally mix on their own. But what if something could help mix these traditionally repelling agents? Luckily, when it comes to food, that something exists, and our taste buds are forever thankful. Enter emulsifiers! What are emulsifiers? Emulsifiers are Food and Drug Administration–approved food additives that help products containing immiscible food ingredients, like oil and water, to combine. You can find emulsifiers in plenty of prepackaged and processed foods, including mayonnaise, margarine, meats, ice cream, salad dressings, chocolate, peanut butter and other nut butters, shelf-stable frostings, cookies, crackers, creamy sauces, breads, baked products and ice cream. Emulsifiers can be man-made or naturally occurring. Many emulsifiers used today are of a naturally derived variety called hydrocolloids. Hydrocolloids serve as thickening agents and support the structure, texture, flavor, and shelf life of various food products, and they are often referred to simply as gums because of the food texture and consistency they create. Hydrocolloids include emulsifiers made from plants, animals and aquatic sources. Plant-based hydrocolloids include locust bean gum, carrageenan, pectin, and starch, while animal-sourced varieties including chitosan made from crustacean shells. (Talk about reducing waste!) Hydrocolloids, like xanthan gum, can also come from microbial sources, and even food products themselves—mustard, oil, salt, egg yolk and vinegar—can serve as emulsifiers. Without emulsifiers like hydrocolloids, you could look forward to scooping into a layer of fat before getting to the […]

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