Researchers in Jordan studied what 537 adults eat and how it relates to their weight. They found something surprising: people who weigh more actually eat more natural, unprocessed foods and less ultra-processed junk food than people at a healthy weight. Ultra-processed foods made up about half of everyone’s daily calories, but this didn’t explain weight differences. The study suggests that the total amount of food people eat matters more than just avoiding processed foods, and that weight management might need to focus on portion sizes for everyone, not just cutting out processed foods.

The Quick Take

  • What they studied: Whether the types of food Jordanian adults eat (natural vs. processed) are connected to their body weight and BMI
  • Who participated: 537 adults living in Jordan, ages 19 to 64, studied between February and April 2024
  • Key finding: Surprisingly, people with higher BMI ate more real, unprocessed foods (about 32% of calories) and less ultra-processed foods (about 50% of calories) compared to normal-weight people. However, everyone ate roughly the same total amount of calories regardless of weight.
  • What it means for you: Simply avoiding processed foods might not be enough for weight management. How much you eat overall appears to matter more than just the type of food. This suggests weight control programs should focus on portion sizes and total calories for everyone, not just cutting out processed foods.

The Research Details

This was a cross-sectional study, which means researchers looked at a group of people at one point in time and compared their eating habits to their current weight. They didn’t follow people over months or years. Researchers measured each person’s height and weight to calculate BMI (a measure of body size), then asked them detailed questions about what they typically eat using a food questionnaire that was already tested and proven reliable in Arabic-speaking countries. They classified all the foods people reported eating into four groups: natural unprocessed foods, cooking ingredients like oil and salt, processed foods like canned goods, and ultra-processed foods like packaged snacks and fast food. Computer software then calculated what percentage of each person’s daily calories came from each food group.

This approach is important because it captures real eating patterns from actual people in their daily lives, rather than testing them in a lab. The food questionnaire was already validated, meaning it’s been proven to accurately measure what people eat. By looking at all four food groups rather than just ultra-processed foods, the researchers could see the complete picture of people’s diets.

The study has good points: it used a validated food questionnaire, measured actual body weight and height, and included a reasonable sample size of 537 people. However, because it’s cross-sectional, we can’t prove that food choices cause weight differences—only that they’re associated. People might also not remember or accurately report what they eat. The study was done in Jordan, so results might differ in other countries with different food cultures.

What the Results Show

Ultra-processed foods made up about 52% of everyone’s daily calories, which is quite high. However, when researchers compared people of different weights, they found something unexpected: people with obesity ate more natural, unprocessed foods (32% of calories) than normal-weight people (30% of calories). At the same time, people with obesity ate less ultra-processed food (50.6% of calories) compared to normal-weight people (53.5% of calories). People who were overweight showed a similar pattern. Importantly, the total number of calories people ate was about the same across all weight groups—it didn’t differ significantly. This means the difference wasn’t about eating more food overall, but about the mix of food types.

When researchers looked at the other two food categories—cooking ingredients like oil and salt, and processed foods like canned goods—they found no meaningful differences between weight groups. This suggests these middle categories don’t strongly relate to weight differences. The findings were consistent for both people with obesity and people who were overweight.

Previous research has often focused on ultra-processed foods as the main culprit in weight gain. This study adds nuance by showing that even though ultra-processed foods are consumed heavily, they don’t fully explain weight differences. The finding that heavier individuals eat more natural foods is counterintuitive and suggests that previous research might have been incomplete. It aligns with growing evidence that total calorie intake and portion control matter significantly for weight management.

This study only looked at people at one point in time, so we can’t say whether food choices caused weight gain or if weight gain led to different food choices. People might not accurately remember or report what they eat. The study was done only in Jordan, so results might not apply to other countries with different food availability and eating cultures. The researchers didn’t measure physical activity, which is important for weight management. We also don’t know about other factors like stress, sleep, or medications that affect weight.

The Bottom Line

Based on this research (moderate confidence): Focus on total calorie intake and portion sizes rather than just avoiding processed foods. Eat more natural, unprocessed foods when possible, but remember that quantity matters. Monitor how much you eat overall, not just what type of food. This is especially important for people at normal weight, as the study suggests they might benefit from better portion control.

Anyone interested in weight management should pay attention to this research. It’s particularly relevant for people at normal weight who want to prevent weight gain, and for healthcare providers designing weight management programs. It’s less directly applicable to people in countries with very different food systems than Jordan.

Changes in eating patterns and portion control typically take 2-4 weeks to become habits. Weight changes from improved portion control usually become noticeable within 4-8 weeks, though this varies by individual.

Want to Apply This Research?

  • Track total daily calories and the percentage coming from natural/unprocessed foods versus ultra-processed foods. Set a goal of 30-35% of calories from unprocessed foods and monitor weekly averages.
  • Use the app to log portion sizes at each meal rather than just food types. Set reminders to eat smaller portions of all foods, not just processed ones. Create a visual breakdown of your daily calories by food type to see your actual patterns.
  • Weekly review of total calorie intake and food type percentages. Monthly weight and BMI tracking. Quarterly assessment of whether portion control habits are improving and becoming automatic.

This research is observational and cannot prove that food choices cause weight differences. Individual results vary based on genetics, activity level, metabolism, and other health factors. Before making significant dietary changes, especially if you have existing health conditions or take medications, consult with a healthcare provider or registered dietitian. This study was conducted in Jordan and may not apply equally to all populations. Weight management is complex and involves many factors beyond food type alone.