Wall Street Journal - Positive results of eliminating ultra-processed-food for one month

Human health and diseaseReal foodNutrient densityIndustrially processed ingredients
Written By Michael Butler

In a nutshell

  • Cutting UPFs brings rapid benefits - within days, cravings and “food noise” dropped, and within a month both wellbeing and food enjoyment improved

  • Practical strategies matter - defining UPF-free zones, reducing refined carbohydrates, and teaching children to cook ease the shift in behaviour

  • Reduction, not elimination, is key - avoiding all UPFs is unrealistic, meaningful health improvements come from minimizing them, especially refined carbohydrate snacks

This article is based on a piece I recently read in The Wall Street Journal entitled My Family Went Off Ultra-Processed Foods for a Month. The Results Surprised Us. I’ve also linked to some of my previous reflections on popular press articles below.

Context

Citing a researcher from the Tufts Food is Medicine Institute, the evidence for the “dire” effects of ultra-processed food (UPF) on health is described as “incontrovertible.” Unfortunately, according to the U.S. Centers for Disease Control and Prevention, 60% of children’s calories now come from UPFs.

In response, the WSJ author conducted a family experiment: she and her daughter planned to cut out UPFs to see what difference it might make. What was planned as a one-month trial produced changes far faster than expected.

Approach

To keep things simple, they adopted a clear definition for UPF: If a food contained ingredients they didn’t use at home - or couldn’t pronounce (e.g., maltodextrin, soy lecithin, guar gum) - they wouldn’t buy it.

This meant eliminating:

  • Artificial flavors

  • Refined flours

  • Many packaged foods such as crackers, cereals, breads, pretzels, granola bars, baked goods, and favorite snacks like bagels, pita chips, milk chocolate, and flavored sparkling waters

In their place, they stocked up on whole and minimally processed foods -essentially a pescetarian-style diet - including oatmeal, plain yogurt, fresh cheeses, beans, nuts, canned fish, popcorn, fruits, and vegetables (fresh and frozen).

They decided there would be no restrictions on quantity - just on food type. If they wanted something sweet, they made it themselves.

Results

The shift was described as “transformative.”

  • In just 10 days, the author reported fewer cravings and less “food noise”—the constant nagging thoughts about snacks like chocolate or salty crackers

  • Within three weeks, her daughter began to enjoy homemade meals with vegetables and turkey (I know, not previously listed)

  • After one month, the author reported improved wellbeing, with no need to rely on sheer willpower to resist cravings

Helpful Lifestyle Changes

I’ve found that completely eliminating UPFs in modern life is nearly impossible. Social events, restaurants, and convenience all mean that total avoidance is unrealistic. But a key insight is that reduction, not elimination, can bring meaningful benefits. The article lays out practical ways to achieve that goal

Context setters

She created “UPF-free zones” at home and in the car. Elsewhere, (moderate?) UPF consumption was allowed. This structure made the shift sustainable. A cited researcher compared it to smokers on airplanes:

 
“They know they can’t smoke so their brains eventually stop craving nicotine while flying”
 

Cutting refined carbohydrates

Repeated throughout the article is the observation that refined carbohydrates drive food cravings and undermine healthier eating. A psychologist studying compulsive eating explained that snacks like crackers, granola bars, and gummies - even “organic” ones - trigger blood-sugar crashes that lead to more snacking, while dulling appetite for real food.

I’ve previously described the role of the insulin response to carbohydrates in driving food cravings and potential addiction.

Teaching children to cook

Cooking from scratch is highlighted as both a solution and a life skill. The author suggests time-saving tools - slow cooker, air fryer, bread machine, pressure cooker - to make this more feasible.

I first became convinced of this approach listening to Eddie Abbew, whose irreverent style resonates especially with teenagers. His point: teaching kids to cook is a long-term investment in their health. Follow Eddie on Instagram at @eddie_abbew.

A Couple of Notes

The author seems to favor a low-fat, mostly plant-based diet and avoids foods I personally value, such as red meat, organ meats, bivalves, and animal fats. She also cites “low-fat” research without distinguishing between seed oils and animal fats. These are personal choices that I’d have preferred she clearly stated as such. But, hey-ho, baby steps.

Summary

Overall, this WSJ piece is a welcome addition to the growing (public rather than academic) conversation about diet and health. It reinforces the idea that UPFs - especially those heavy in refined carbohydrates - are best reduced if not eliminated.

What I find most encouraging is the recognition of two crucial points:

  1. Reducing refined carbohydrates is a key to healthier eating

  2. Cooking from scratch is also central to healthier eating and teaching children to cook equips them for a lifetime of better health choices

Additional popular press articles

Michael Butler
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