How texture, protein, and satiety influence overeating

Layne reviews evidence that higher protein and different textures reduce intake; Samuel notes energy density and palatability explain much of overeating.

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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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