A new study published in The American Journal of Clinical Nutrition reveals that people who eat a diet rich in unprocessed foods consume an average of 330 fewer calories per day, despite eating 50% more food by mass. The research suggests that our bodies have an innate “nutritional intelligence” that drives us to choose nutrient-dense whole foods over higher-calorie processed options.
The study, led by Professor Jeff Brunstrom, found that participants on an unprocessed diet naturally gravitated towards fruits and vegetables over more calorie-dense foods like pasta and cream. Brunstrom explains that this is because we don’t just eat for calories, but also for micronutrients. “When we’re eating a wholesome, unprocessed diet, in a sense we are serving two systems. We’re eating for calories, but we’re possibly also drawn to high-micronutrient foods.”
In contrast, those on an ultra-processed diet tended to get their vitamins from less nutritious sources like French toast sticks and pancakes. Brunstrom suggests that the “tension” between macronutrients and calories in a more natural diet puts a “brake” on how many calories we consume.
“Overeating is not necessarily the core problem,” Brunstrom said. “Indeed, our research clearly demonstrated consumers on a whole-food diet actually ate far more than those on a processed food one. But the nutritional make-up of food is influencing choices and it seems that ultra-processed foods are nudging people towards higher-calorie options, which even in much lower quantities are likely to result in excess energy intake and in turn fuel obesity.”
The findings challenge the long-held belief that we are drawn to higher-calorie foods. Instead, the study indicates that our bodies have a form of “nutritional intelligence” that favours nutrient-rich whole foods, which could be a key factor in weight management.
