Substitutions matter: When UPFs can improve diet

Ultra-processed foods (UPFs) get a lot of negative press, but are they always as bad as people think? In this episode, I sit down with researcher Samuel Dicken, who recently led a high-profile randomized controlled trial on UPFs that challenged some long-held assumptions.

We dig into what his study found, why not all UPFs are created equal, and how the way we consume them might matter more than the processing label itself. At the same time, we explore why sticking with mostly minimally processed foods is still a sound piece of nutrition advice.

If you’ve ever wondered whether “ultra-processed” automatically means “unhealthy,” or how to make sense of the latest UPF research, you won’t want to miss this conversation.

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TIMESTAMPS

0:00:00 - Intro

0:02:16 - Study Design

0:12:07 - Study Results

0:14:03 - NOVA Food Classification

0:18:53 - Research Misinterpretations

0:21:04 - Food Choices

0:24:34 - Zero Calorie Beverages

0:31:40 - Coke HFCS vs Cane Sugar

0:34:07 - David Protein

0:35:42 - Unintended Consequences

0:43:55 - LDL Cholesterol

0:47:50 - Ultra-Processed Foods Good or Bad?

0:53:11 - Are Ultra-Processed Foods Addictive?

1:02:10 - Carbon Diet Coach

1:03:10 - Nuance of Ultra-Processed Foods

1:07:35 - Negative Effects of UPFs Independent of Calories

1:13:09 - Criticism of Study Design

1:16:48 - Government Regulation

1:23:58 - Behavior Changes

1:29:37 - Animal vs Plant Based

1:33:08 - Personal Diet Habits

1:35:16 - Use Cases For UPFs

1:38:33 - The Practical Realities of Research

1:45:24 - What Have You Changed Your Mind On

1:49:14 - PhD Discussion

1:52:42 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/ultra-processed-foods-with-dr-samuel-dicken-episode-14