A recent study has found that breakfast quality and caloric distribution play a pivotal role in managing health markers such as cholesterol, body fat, and kidney function. Published in The Journal of Nutrition, Health, and Aging, the research examined 383 participants aged 55 to 75 who were obese, overweight, and diagnosed with metabolic syndrome. Participants followed a Mediterranean diet—including legumes, whole grains, olive oil, nuts, and fruits—while recording their food intake over three separate periods spanning 36 months.
Key findings revealed that individuals consuming breakfasts with either too few (less than 20 percent) or too many calories (above 30 percent of daily intake) experienced higher body mass index (BMI) and waist circumference. Meanwhile, those allocating 20 to 30 percent of their daily calories to breakfast—paired with high-quality meal components such as protein and carbohydrates—achieved lower triglyceride levels, increased HDL (“good”) cholesterol, and improved kidney function.
According to the study, “People who ate 20 percent to 30 percent of their calories at breakfast had cholesterol improvements that included lower triglycerides and higher HDL cholesterol levels.”
Breakfast quality also influenced kidney and glucose markers. Participants consuming low-quality breakfasts showed diminished kidney function and higher glucose levels. These findings align with a growing body of evidence emphasizing the importance of balanced meals in mitigating chronic health conditions.
Ultra-processed foods dominate the American diet
The role of diet quality extends beyond breakfast. A second study conducted by researchers at the Johns Hopkins Bloomberg School of Public Health underscores the growing reliance on ultra-processed foods in the US, particularly within the home. Published in the Journal of Nutrition, the analysis used data from over 34,000 adults participating in the National Health and Nutrition Examination Survey (NHANES) between 2003 and 2018.
Ultra-processed foods—products laden with additives like artificial colors, emulsifiers, and sweeteners—accounted for more than half of all calories consumed at home. This figure increased from 51 percent in 2003 to 54 percent in 2018, reflecting a shift toward convenience-driven eating habits.
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Julia Wolfson, PhD, MPP, and lead author of the study, highlighted the breadth of ultra-processed foods, noting, “The perception can be that ‘junk food’ and ultra-processed foods are equivalent. Yet ultra-processed foods encompass many more products than just junk food or fast food, including most of the foods in the grocery store.”
The study revealed that consumption of ultra-processed foods at home was consistent across various demographic groups, with slightly lower levels observed among Hispanic and higher-income households. These foods are popular due to their affordability, shelf stability, and ease of preparation, though they are associated with significant health risks, including obesity, cardiovascular disease, and colorectal cancer. Notably, minimally processed foods accounted for only 28.5 percent of calories consumed in 2018, down from 33.2 percent in 2003.
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Wolfson emphasized the need for actionable solutions, stating, “We need strategies to help people choose less processed foods and avoid unhealthy ultra-processed foods for foods purchased for both at-home and away-from-home consumption. Additionally, strong nutrition labels warning of high ultra-processed food content may be warranted.”
Non-industrialized diets offer a path forward
Adding a global perspective to the discussion, a study led by Professor Jens Walter at University College Cork and published in Cell demonstrated the benefits of adopting a non-industrialized dietary approach. Inspired by traditional eating habits from rural Papua New Guinea, the study introduced a diet designed to counter the adverse effects of processed foods. Over a three-week trial, participants experienced significant health improvements, including weight loss, a 17-percent reduction in LDL (“bad”) cholesterol, a 6-percent drop in blood sugar levels, and a 14-percent decrease in C-reactive protein, an inflammation marker linked to heart disease.
“Industrialisation has drastically impacted our gut microbiome, likely increasing the risk of chronic diseases,” said Walter.
The newly developed NiMe diet (Non-industrialized Microbiome Restore) focuses on high-fiber, plant-based foods while excluding processed foods, dairy, beef, and wheat. It incorporates one small serving of animal protein daily and prioritizes whole, minimally processed ingredients.
This approach improved gut microbiome diversity, reduced pro-inflammatory bacteria, and restored microbiome features compromised by industrialization. These changes were linked to the diet’s ability to enhance metabolic and immunological health markers. “Everybody knows that diet influences health, but many underestimate the magnitude,” Walter noted.
Diet quality in context
The findings from these studies highlight critical trends in modern dietary habits. According to the Centers for Disease Control and Prevention, nearly 42 percent of US adults are obese, with diet playing a significant role in this epidemic. Moreover, the USDA’s Economic Research Service estimates that Americans spend nearly 10 percent of their disposable income on food, with lower-income households allocating a greater share to less nutritious options. These factors contribute to widespread consumption of ultra-processed foods and meals lacking in nutritional balance.
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In contrast, the Mediterranean diet—a model of balanced nutrition—has consistently shown benefits in reducing chronic disease risk. Similarly, emerging frameworks like the NiMe diet offer innovative solutions grounded in microbiome science. These dietary approaches underscore the importance of prioritizing whole, minimally processed foods to combat the health challenges posed by modern eating patterns.
The data presents a clear message: improving meal quality—starting with breakfast—and reducing reliance on ultra-processed foods can significantly enhance long-term health outcomes. As research continues to unravel the links between diet, microbiome health, and chronic disease, the importance of making informed dietary choices becomes ever more apparent.