Researchers at the USDA Agricultural Research Service have conducted a study demonstrating the feasibility of building a healthy diet while deriving 91% of calories from ultra-processed foods, as classified using the NOVA scale.
The study highlights the flexibility of adhering to the 2020–2025 Dietary Guidelines for Americans (DGA) while incorporating ultra-processed foods into the diet.
Julie Hess, a research nutritionist at the Grand Forks Human Nutrition Research Center, emphasizes that the study serves as a proof-of-concept, illustrating that a balanced perspective on healthy eating patterns can include the use of ultra-processed foods.
The study highlights that, in line with current dietary recommendations, the nutrient content of a food and its alignment with a specific food group hold greater significance than the extent to which a food has been processed.
The NOVA scale, a widely recognized tool in nutrition science introduced in 2009, categorizes foods into four groups based on their degree of processing: (1) Unprocessed or minimally processed foods; (2) Processed culinary ingredients; (3) Processed foods; and (4) Ultra-processed foods.
To explore the possibility of constructing a healthy diet with a substantial proportion of ultra-processed foods, the ARS scientists and their collaborators developed a seven-day menu with breakfast, lunch, dinner, and snacks.
This menu adhered to a 2,000-calorie daily intake, using MyPyramid as a reference for a balanced food pattern. Importantly, the menu incorporated foods classified as ultra-processed by at least two NOVA graders.
The food choices aligning with the 2020 DGA recommendations encompassed servings of fruits, vegetables, grains, protein foods, and dairy.
The researchers selected ultra-processed food products with lower levels of saturated fats and added sugars, ensuring they still contained essential micronutrients and macronutrients.
Examples of such foods included canned beans, instant oatmeal, ultra-filtered milk, whole wheat bread, and dried fruit.
The quality of the diet was assessed using the Healthy Eating Index–2015, and the menu achieved a score of 86 out of 100 points.
It largely met the thresholds outlined by the DGA recommendations, with exceptions related to sodium content (exceeding recommendations) and whole grains (falling below recommendations).
While this study sheds light on the potential for incorporating ultra-processed foods into a balanced diet, it is important to acknowledge that observational research suggests an association between ultra-processed products and adverse health outcomes.
Further research, particularly intervention studies, is warranted to gain a comprehensive understanding of the role of different food types in constructing a healthy diet.
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