Researchers studied nearly 12,000 Italian women to understand how often they cook at home and what they eat. They found that women who cook at home almost every day eat more whole, unprocessed foods and fewer ultra-processed foods compared to women who rarely cook. Women who cook frequently also had lower levels of inflammation-promoting foods in their diets. While cooking at home didn’t dramatically change how closely women followed a Mediterranean diet, the study suggests that making home cooking a regular habit is a practical way to improve what you eat and reduce unhealthy processed foods.

The Quick Take

  • What they studied: Whether women who cook at home more often eat better quality foods and fewer ultra-processed foods
  • Who participated: 11,982 women from Italy who answered questions about their cooking habits and what they ate
  • Key finding: Women who cooked at home almost every day ate significantly more whole foods and about 16% less ultra-processed food compared to women who rarely cooked
  • What it means for you: Cooking at home regularly appears to be an effective way to naturally eat fewer processed foods and reduce inflammation-promoting ingredients, though this study shows association rather than proof of cause-and-effect

The Research Details

This was a cross-sectional study, which means researchers looked at a large group of women at one point in time and asked them questions about their cooking habits and diet. The women answered questions about how often they cooked at home, choosing from options like “never/rarely,” “occasionally,” “almost every time,” or “every time.” Researchers then compared what these women reported eating based on their cooking frequency. The study used a classification system called NOVA that sorts foods into four categories: unprocessed or minimally processed foods (like fresh vegetables and grains), processed culinary ingredients (like oils and salt), processed foods (like canned vegetables), and ultra-processed foods (like packaged snacks and fast food). Researchers also measured diet quality using three different scoring systems to get a complete picture of eating patterns.

This research approach is important because it looks at real-world eating habits in a very large group of women, making the findings more representative of actual populations. By examining the relationship between cooking frequency and the level of food processing, researchers could identify whether home cooking specifically helps people avoid ultra-processed foods, which is a key public health concern. The study’s large size and focus on an actual population rather than a controlled experiment provides practical insights about everyday eating behaviors.

This study has good strengths: it included nearly 12,000 participants, which is a large and reliable sample size, and it used established, validated methods to measure diet quality. However, readers should know that this is a snapshot study showing associations rather than proof that cooking causes better eating. The study only included women from Italy, so results may not apply equally to other populations. Additionally, the study relied on people’s memory and self-reporting of what they ate, which can sometimes be inaccurate.

What the Results Show

Women who cooked at home most frequently (82.6% of the time) compared to those who rarely cooked showed three important differences in their diets. First, they consumed significantly more unprocessed and minimally processed foods—whole foods like fresh fruits, vegetables, and grains that haven’t been heavily altered. Second, they ate substantially less ultra-processed food, with a 16% reduction in consumption. Third, their diets contained fewer foods known to promote inflammation in the body. These differences were statistically significant, meaning they were unlikely to have occurred by chance. The effect sizes were modest but meaningful—suggesting that cooking at home creates a real, measurable shift toward healthier eating patterns.

Interestingly, the study found no significant differences in Mediterranean Diet Score adherence or adherence to a plant-based eating pattern between frequent home cooks and those who rarely cooked. This suggests that while home cooking helps people eat fewer processed foods and more whole foods, it doesn’t necessarily push people toward any specific diet philosophy. The benefits appear to be more about the general quality and processing level of foods rather than following a particular named diet.

Previous research has shown that home cooking is linked to better overall diet quality, but this study adds important new information by specifically examining the connection between cooking frequency and food processing levels. Most earlier studies didn’t distinguish between different types of processed foods or measure ultra-processed food consumption specifically. This research fills that gap by showing that home cooking may be particularly effective at reducing ultra-processed foods, which is increasingly recognized as important for health. The findings align with growing evidence that ultra-processed foods are associated with various health problems.

This study has several important limitations to consider. Because it’s a snapshot study rather than following people over time, we cannot prove that cooking at home causes better eating—only that these two things are associated. People who cook at home frequently might also have other healthy habits that explain the better diet quality. The study only included women from one region of Italy, so the results may not apply to men or to people from different countries or cultures. The study relied on people’s self-reported cooking frequency and diet, which can be inaccurate because people may not remember exactly what they ate or may report what they think they should eat rather than what they actually eat. Finally, the study didn’t account for all possible factors that might influence diet, such as income, education, or access to fresh foods.

The Bottom Line

Based on this research, making home cooking a regular habit appears to be a practical and effective strategy for improving diet quality and reducing ultra-processed food consumption. The evidence suggests aiming to cook at home as often as possible, ideally most days of the week. This recommendation has moderate confidence because the study shows strong associations but cannot prove cause-and-effect. Combining home cooking with other healthy eating practices would likely provide additional benefits.

This research is relevant for anyone interested in improving their diet quality and reducing processed foods, particularly women since that’s who was studied. People concerned about inflammation, weight management, or chronic disease prevention may find this especially relevant. However, the findings may not apply equally to men or to people from different cultural backgrounds. People with limited time, cooking skills, or access to fresh ingredients should note that while home cooking is beneficial, even small increases in cooking frequency may help. Those with specific medical conditions should consult healthcare providers before making major dietary changes.

Changes in eating patterns from increased home cooking may begin to show relatively quickly—within a few weeks, people often notice eating fewer processed foods and more whole foods. However, measurable health benefits from reduced ultra-processed food consumption and lower dietary inflammation typically take several weeks to months to become apparent. Some people may notice improved energy, digestion, or how they feel within 2-4 weeks, while other health markers may take 8-12 weeks or longer to show improvement.

Want to Apply This Research?

  • Track home cooking frequency by logging the number of meals cooked at home each day (target: 5+ home-cooked meals per week). Also track ultra-processed food consumption by noting packaged/fast foods eaten daily, aiming to reduce this number over time.
  • Set a specific goal to cook at home on 5-6 days per week. Start by planning 2-3 simple home-cooked meals for the upcoming week, then gradually increase complexity. Use the app to set reminders for meal planning and to log which meals were home-cooked versus store-bought or restaurant meals.
  • Weekly review of home cooking frequency and ultra-processed food intake. Monthly assessment of overall diet quality by noting energy levels, digestion, and how satisfied you feel with meals. Consider tracking inflammation markers if medically appropriate (such as through healthcare provider testing) every 3-6 months to see if dietary changes correlate with measurable improvements.

This research shows an association between home cooking frequency and diet quality but does not prove that cooking at home causes better health outcomes. Individual results may vary based on what foods are prepared and other lifestyle factors. People with specific health conditions, dietary restrictions, or taking medications should consult with their healthcare provider or registered dietitian before making significant changes to their diet or cooking habits. This information is for educational purposes and should not replace professional medical advice.