Ultra-processed foods make up about 60% of daily caloric intake for Americans, and consuming high amounts of these foods has been linked to an increased risk of several negative health issues. Researchers at University College London suggest that individuals who consume more ultra-processed foods may be at a higher risk of developing type 2 diabetes. A new study conducted by researchers at University College London in collaboration with other experts found evidence that people who consume more ultra-processed foods are indeed at an increased risk of developing type 2 diabetes. However, this risk may be lowered by replacing ultra-processed foods with less processed options in the diet.
Ultra-processed foods are made from combining many ingredients that have undergone significant industrial processing, often using additives and novel types of fats, carbohydrates, and protein. These foods are highly accessible, cheap, convenient, and heavily marketed. Examples include sugary drinks, ready meals, savory snacks, breakfast cereals, and plant-based alternatives. For the study, researchers analyzed the intake of ultra-processed foods and health outcomes for nearly 312,000 individuals from eight European countries. It was found that every 10% increase in ultra-processed foods in a person’s diet was associated with a 17% higher risk of developing type 2 diabetes. However, replacing ultra-processed foods with less processed options was linked to a lower rate of type 2 diabetes in the study population.
The researchers stressed the importance of consuming a less processed diet to reduce the risk of type 2 diabetes. They noted that while general healthy eating guidance should still be followed, consuming fewer ultra-processed foods, especially avoiding sugary drinks and savory snacks, could help lower the risk of developing type 2 diabetes. Board-certified endocrinologist Noa Tal supported these findings, emphasizing the significant impact of ultra-processed foods on metabolic, cardiac, and neurological health. Tal also highlighted the potential to reduce the risk associated with these foods by replacing them with less processed options.
Understanding the reasons behind consuming ultra-processed foods is crucial for making dietary changes. This may be due to convenience, financial constraints, accessibility limitations, preferences, or other factors. Monitoring dietary patterns, such as the frequency of consuming fresh fruits and vegetables, the number of ingredients in packaged foods, fast-food consumption, plant-based versus manufactured food consumption, and the type of meals prepared, can provide insights into the quality of one’s diet. Recognizing these patterns can help individuals make informed decisions and take steps to reduce the consumption of ultra-processed foods.
Richard, a nutrition expert, provided several tips to help individuals cut down on ultra-processed foods in their diet. These include learning culinary skills, packing homemade meals, understanding what constitutes ultra-processed foods, recognizing health risks associated with these foods, incorporating fiber-rich and healthy fat foods, chewing foods slowly, swapping processed foods with whole food options, and opting for natural snacks instead of processed ones. By making conscious choices and prioritizing whole, less processed foods in their diet, individuals can potentially lower their risk of developing type 2 diabetes and improve overall health outcomes.
