No Ultra-Processed Foods For 30 Days? Expert Explains What Happens To Your Body

Some people like to indulge in junk foods –  such as chips, cookies, pastries, and ice-creams – every now and then. While it is not an unknown fact that these ultra-processed foods are harmful for health, many people still give into the temptation. Have you ever wondered what will happen to your body if you stop eating these foods for 30 days? To know what positive effects this practice can have on your health, read ahead. 

Let us take a look at what Ms Edwina Raj, Head of Services, Clinical Nutrition and Dietetics, Aster CMI Hospital, Bangalore, has to say about this.

What Happens to Your Body When You Stop Eating Ultra-Processed Foods For 30 Days? 

Let us dive right in: if you stop eating ultra-processed foods for 30 days, how will your body react? Answering this, Ms Raj says, “When you stop eating ultra-processed foods such as packaged snacks, sugary drinks, instant foods, processed meats and ready-to-eat meals for 30 days, your body may gradually experience changes such as better appetite control, fewer cravings, more stable energy levels and improved digestion, especially if these foods are replaced with vegetables, fruits, whole grains, pulses, nuts, seeds and other minimally processed foods.”

The expert further explains, “Over time, reducing ultra-processed foods can help lower the intake of excess sugar, salt, unhealthy fats and calories, which may support healthy weight management, better blood sugar and cholesterol levels, improved heart health and a healthier gut, while eating more whole foods also provides fibre, vitamins, minerals and other nutrients needed for normal body functions.”

But is there is a fixed ‘30-day reset’? Clarifying this, Ms Raj shares, “No, there isn’t a fixed 30-day reset, in which everyone will experience the same results. Simply avoiding processed foods is not enough on its own; the benefits depend on what replaces them, so the focus should be on a balanced diet with adequate protein, fibre, fruits, vegetables, whole grains and healthy fats, while remembering that not every processed food is unhealthy and foods such as plain yoghurt, frozen vegetables, pasteurised milk and whole-grain bread can still be nutritious choices.’

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Benefits of Not Eating Ultra-Processed Foods

A 2020 study, published in the journal Nutrients, lists some of the benefits of eliminating ultra-processed foods from your diet: 

• It can naturally increase your intake of essential vitamins, minerals, and dietary fibre. This shift toward eating whole foods helps with weight management by controlling unexpected spikes in blood sugar and minimising overall calorie intake.
• The study adds that people who avoid these heavily manufactured products generally experience a much lower risk of developing cardiovascular diseases.
• Skipping these items also significantly minimise the likelihood of developing type 2 diabetes.
• When the constant influx of artificial additives are stopped, your gut microbiome turns much healthier and digestion gets better drastically.
• Avoiding ultra-processed snacks can help prevent various metabolic syndromes and dangerous visceral fat buildup.
• Choosing fresh foods instead of processed ones can also drastically reduce a person's risk of developing certain types of cancer.
• By removing these foods, people often notice more stable energy levels throughout the day, without any afternoon crash.
• Moreover, avoiding these foods has been strongly associated with better mental health and a significantly lower risk of depression. 

The findings ultimately conclude that cutting out ultra-processed foods can promote a longer, healthier lifespan and keep your cells biologically younger.

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Why Ultra-Processed Foods Are Harmful for Health

The above mentioned study also speaks about the harmful effects of ultra-processed foods. It notes that these foods go through extreme industrial manufacturing that strips away naturally occurring nutrients; synthetic chemicals are also added to them. 

The research adds that such foods are intentionally made to be hyper-palatable; so that it can trick your brain into overeating them. They are usually loaded with excessive refined sugars, unhealthy trans fats, and hidden sodium. Regularly eating these can cause chronic inflammation throughout the body, which acts as the root cause of many chronic diseases. 

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The study further shares that since these foods lack meaningful dietary fibre, they get digested too quickly and leave you feeling hungry right after eating. These industrial food formulations are directly responsible for causing a massive spike in global obesity in both adults and children. Studies show that a high intake of these specific foods can increase a person's overall risk of premature death from all medical causes. 

ALSO READ- Feeling Hungry Soon After Eating? Dietitian Shares 7 Possible Causes of Post-meal Cravings

Conclusion

Eliminating ultra-processed foods for 30 days can lead to stabilised energy, better digestion, and improved appetite control. This works even better when they are replaced with nutrient-rich whole foods. Moreover, research shows that ditching these hyper-palatable, chemically altered products significantly reduces the long-term risk of obesity, type 2 diabetes, heart disease, and depression. To conclude, experts state that sustained health depends on consistently building a balanced diet, instead of expecting a magical 30-day reset.