Cutting Out This American Diet Staple Boosts Longevity and Improves Metabolism in Older Adults, Study Says
As we age, our risk of heart disease, diabetes, and other metabolic issues inevitably increases, and much of it boils down to nutritional habits. While moderation has long been the mantra for a balanced diet, the culture has gradually started shifting away from ultra-processed foods (UPFs). With updates to U.S. dietary guidelines and more food brands focusing on quality ingredients, fewer Americans seem to be reaching for a bag of chips as a snack. Yet, UPFs still make up a large portion of the typical diet. Now, a recent study published in Clinical Nutrition proves that cutting back on ultra-processed foods can play a major role in supporting healthier aging.
Researchers tested two low-UPF diets aligned with the Dietary Guidelines for Americans 65 years or older. One focused on lean red meat, and the other was vegetarian. Each diet lasted eight weeks, with participants eating without calorie restrictions. For two weeks in between, participants returned to their usual diets.
Related: Here's What to Know About New U.S. Dietary Guidelines That Take Aim at Processed Foods
"We compared how participants fared while eating their habitual diets with how they responded to the two diets that were low in ultra-processed foods," said Moul Dey, PhD, study co-author. "During the periods when participants ate fewer ultra-processed foods, they naturally consumed fewer calories and lost weight, including total and abdominal body fat."
Swapping out UPFs lowered calorie intake, leading to an average weight loss of roughly four kilograms (about nine pounds) and a fat mass reduction of about three kilograms. Key markers of metabolic health also saw a glow-up: insulin sensitivity improved, cholesterol levels dropped, and inflammation decreased. Hormones linked to energy balance also shifted in a positive direction.
After a year, as participants reintroduced UPFs, their weight, body fat, and metabolic markers drifted back toward baseline, displaying how strongly diet influences long-term health.
"Low-UPF diets may provide a practical approach to support healthy aging," researchers wrote.
Whether you enjoy meat or stick to a plant-based diet, minimizing ultra-processed foods—like chips, processed meats, and candy—could be a practical way to protect your heart, manage weight, and boost longevity.