Ultra-processed foods trigger a bigger insulin response than less-processed ones, even when they contain identical calories and nutrients. When people consumed two different meals matched closely for protein, carbs, fat, and fiber, the ultra-processed one produced a larger insulin response despite a similar overall blood glucose response. It also blunted the normal shift toward burning carbohydrates after eating and changed the brain's response to eating. I’ve talked before about Kevin Hall’s trial, where people eating an ultra-processed diet consumed about 500 extra calories per day and gained weight. This new study explains another part of why UPFs are so problematic - it shows that the way food is processed can change how our bodies handle it and even how our brains perceive it!

Drink your coffee black (no additives) if you want the full health benefits. 2-3 cups per day has been associated with a 25% reduction in all-cause mortality. That benefit goes away when cream and/or sugar are added. I think this happens for a few reasons: • Dairy proteins can bind to coffee’s antioxidants and polyphenols and slow their absorption. • Heavy cream, butter, and MCT-heavy coffee don’t necessarily block coffee polyphenols, but they can add substantial saturated fat and calories. For someone watching ApoB or LDL-C, this can work against the very cardiovascular benefits they’re hoping to get from coffee.