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doi: 10.1016/j.bbagen.2012.11.020 19 YangWSSriRamaratnamRWelschMEShimadaKSkoutaRViswanathanVSet al

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A diet heavy in refined carbohydrates and ultra-processed foods produces greater insulin spikes, more inflammation, worse gut microbiome diversity, and less favorable body composition changes compared to one centered on whole foods with adequate protein, healthy fats, and fiber