Researchers Made One Change to Seniors’ Meals — With Striking Results

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Key Points

A new study suggests that older adults who reduce their intake of ultra-processed foods may naturally consume fewer calories, leading to improved nutrient absorption and reduced inflammation.
Researchers found that when diets met U.S. Dietary Guidelines while cutting ultra-processed foods, participants experienced notable improvements in metabolic health.
The team observed that metabolic improvements faded as participants resumed higher consumption of ultra-processed foods, underscoring that the benefits depend on “sustained reductions” in these foods.

Ultra-processed foods have become the topic du jour in the scientific community, with study after study examining their effects. So far, research suggests that ultra-processed foods may increase the risk of early-onset colorectal cancer and could be contributing to a global health crisis, including higher chances of obesity, type 2 diabetes, cardiovascular disease, depression, and even “all-cause mortality.” Now, one recent study is giving older adults yet another reason to steer clear of these ultra-processed foods.

First, a quick reminder of what “ultra-processed” means, as technically almost all foods are processed, including those that undergo minimal processing like fruits and vegetables, which have inedible or unwanted parts removed (such as stems and seeds), and juices and milks that are pasteurized for safety.

As a group of researchers who published a trio of papers in The Lancet in 2025 explained, ultra-processed foods are “branded, commercial formulations made from cheap ingredients extracted or derived from whole foods and combined with additives.” They added that, “Most contain little to no whole food, and are designed to compete with the other three Nova groups … and maximize industry profits.”

A new study from researchers at South Dakota State University shows that older adults (aged 65 or older) in particular may want to avoid ultra-processed foods, as doing so is linked to lower overall calorie intake, which can lead to less abdominal fat, better nutrient absorption, and reduced inflammation.

“Counting nutrients is not enough,” Moul Dey, professor of health and nutritional sciences, said in a statement about the study’s findings. “The degree of processing changes how the body handles those same nutrients. Diet quality depends not only on nutrients but also on the ingredients and the level of processing, considered together.”

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The researchers explained that while the U.S. Dietary Guidelines emphasize moderation, they currently say nothing about the consumption of ultra-processed foods. Their study, they say, shows that when adults’ diets meet the guidelines’ nutritional goals and ultra-processed foods are minimized, “calorie intake drops and metabolic health improves.”

To reach this conclusion, the team designed meals prepared by a professional chef and sent home with study participants to reflect real-world eating patterns. And, critically, rather than simply comparing diets with no ultra-processed foods to those with all ultra-processed foods, the team conducted a trial that reduced ultra-processed foods from about half of daily calories (since ultra-processed foods currently make up about 70% of the U.S. food supply) to roughly 15%. Participants followed two diets: one meat-based (lean pork) and one plant-based (lentils). They ate one diet for eight weeks, took a two-week break, then followed the other for the remaining eight weeks. Over an 18-week period, they prepared and served 12,000 pre-portioned meals to older adults.

Here’s another key point: “Participants did not count calories or follow complicated weight-loss instructions,” shared Saba Vaezi, a doctoral student researcher in Dey’s laboratory and first author of the collaborative study.

The researchers reported that, on average, participants “spontaneously reduced calorie intake” and experienced approximately 10% total body fat loss and 13% abdominal fat loss during both diet phases, along with a 23% improvement in insulin sensitivity. They also showed “favorable changes” in inflammatory markers and nutrient-sensing hormone levels. Despite not being given any instructions to reduce their caloric intake, the team found that participants’ daily calorie intake decreased by about 400 calories.

“This study moves past the usual debate over whether plant-based or animal-based diets are better,” Dey said. “Both can be health-promoting when foods are simply prepared and nutritionally balanced.”

The researchers noted that the main limitation was the small sample size of 36 participants. They also observed that they followed up with their participants at the one-year mark and reported that intake of ultra-processed food gradually increased again. They found that many of the metabolic improvements observed during the trial had diminished, suggesting that the benefits depend on “sustained reductions” in ultra-processed food consumption. However, if you need a quick way to cut down on ultra-processed foods in your home while we await larger studies, the team offered this in their statement: “If it comes wrapped in plastic and lists ingredients you wouldn’t keep in your kitchen, it’s probably ultra-processed.”

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