The Thermic Effect of Whole vs Processed Food
I came across an interesting study about the thermic effect of whole food vs processed food that has the potential of helping those with weight loss goals.
During the study for one week a group of healthy, normal weight males and females ages 18-56 were given processed meals of 50% carbohydrate, 15% protein, and 35% fat and then for another week the same group were given whole food meals of 40% carbohydrate, 20% protein, and 40% fat. There was a one week gap between trials. All meals were 800 calories each. The whole food meal had approximately three times the amount of dietary fibre then the processed meal.
During the processed food week the group gained an average of 2lbs, while during the whole food week the group lost an average of 2lbs.
The researchers also measured the thermic effect of each meal, meaning how many calories it took the participant’s digestive system to break down the meal within a 6 hour window.
The researchers discovered that the total thermic effect of the whole food meal was approximately 140 calories, whereas the processed food meal only burned 75 calories to digest.
What does this mean? It means our bodies need almost double the energy to break down food that is less processed and has more fibre. This is so amazing! By simply choosing whole grains, proteins (meats, tofu), seeds, and high fibre foods such as beans and veggies we can help our bodies burn more calories.
This confirms findings from another study titled Consumption of ultra-processed foods and obesity in Canada which reported that those with the highest intakes of ultra-processed foods were 32% more likely of having obesity as compared to those that had low intakes of ultra-processed foods.
In addition to those simple nutritional changes, we can resistance train 2-3x weekly (Pilates or barre, or really any weight training program) to build muscle, and you will burn even more calories throughout your day because lean muscle mass needs more energy to function. Another win!
A huge BONUS is that whole food and resistance training don’t just help you lose weight, but also increase your energy, help your cells operate more efficiently, and give you vitality and strength.
References
Barr SB, Wright JC. Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure. Food Nutr Res. 2010 Jul 2;54. doi: 10.3402/fnr.v54i0.5144. PMID: 20613890; PMCID: PMC2897733.
Campbell, B (May 2023). Whole Foods vs. Processed Foods – Which One Increases Postprandial Metabolism to a Greater Extent? Body By Science.
Nardocci M, Leclerc BS, Louzada ML, Monteiro CA, Batal M, Moubarac JC. Consumption of ultra-processed foods and obesity in Canada. Can J Public Health. 2019 Feb;110(1):4-14. doi: 10.17269/s41997-018-0130-x. Epub 2018 Sep 20. Erratum in: Can J Public Health. 2018 Oct 23;: PMID: 30238324; PMCID: PMC6964616.
