Cooking from Scratch Linked to Greater Weight Loss, Study Finds

Cooking from Scratch Linked to Greater Weight Loss, Study Finds
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A recent study suggests that preparing meals from scratch and avoiding ultra-processed foods (UPFs) can significantly enhance weight loss. UPFs—commonly ready-to-eat or heat items like packaged sandwiches and protein bars—often contain high levels of saturated fat, sugar, salt, and additives such as emulsifiers and preservatives.

The research, published in Nature and conducted by University College London (UCL) and UCL Hospitals NHS Foundation Trust, involved 55 overweight but otherwise healthy adults. Participants followed two diet plans for eight weeks each: one based on minimally processed foods like homemade overnight oats and chicken salad, and the other consisting of UPFs. Both diets were nutritionally matched.

Results indicated that individuals on the minimally processed diet lost twice as much weight (2.06%) compared to those on the UPF diet (1.05%). Moreover, the minimally processed group reported fewer food cravings and consumed fewer calories overall, despite being offered larger portions.

Experts emphasize that the nutritional content, rather than processing alone, plays a crucial role in health outcomes. While no significant differences were found in blood pressure or cholesterol between the diets, the study highlights benefits of prioritizing whole foods and home cooking to support weight management and reduce cravings.