A recent study assessed different food categories to understand their impact on type 2 diabetes risk. Researchers classified foods into four groups: unprocessed or minimally processed, processed cooking ingredients, processed foods, and ultraprocessed foods. Their findings show that certain foods with high levels of additives are particularly harmful in raising diabetes risk.
Key Highlights:
- Consuming ultraprocessed foods significantly heightens the chances of developing type 2 diabetes.
- Foods like processed meats, salty snacks, ready-made meals, and sugary drinks showed the strongest link to increased diabetes risk.
- For every 10 percent increase in a person’s diet from ultraprocessed foods, the likelihood of developing type 2 diabetes rose by 17 percent.
This research emphasizes the potential dangers of highly processed foods, particularly for those looking to reduce their diabetes risk.
Ultraprocessed Foods and Diabetes Risk
Potato chips, hot dogs, frozen pizza, sugary cereals, and other ultraprocessed foods are filled with additives that offer minimal nutritional benefit and may even pose health risks. Recent studies highlight that consuming high amounts of these foods can increase the risk of developing type 2 diabetes. Lead researcher Samuel Dicken, a PhD student at University College London’s Center for Obesity Research, explained, “The good news is that replacing ultraprocessed foods with less processed foods was associated with a reduced type 2 diabetes risk.” These findings underline the importance of dietary choices in managing long-term health risks.
Lowering Diabetes Risks Through Healthier Choices
To examine the relationship between ultraprocessed foods and diabetes, Dicken and his team analyzed dietary patterns of over 300,000 people from eight European countries, spanning an average follow-up period of nearly 11 years. During this time, over 14,000 individuals developed type 2 diabetes. The study, published in The Lancet Regional Health–Europe, found that for every 10 percent increase in ultraprocessed foods in a person’s diet, there was a corresponding 17 percent increase in diabetes risk.
Using scientific models, the researchers also estimated the potential benefits of reducing ultraprocessed food intake. Their analysis suggested that replacing just 10 percent of ultraprocessed foods with unprocessed or minimally processed alternatives, like eggs, milk, and fresh fruits, could reduce diabetes risk by 14 percent. Even substituting some ultraprocessed foods with processed but less additive-laden options, such as certain cheeses, tinned fish, and vegetables preserved with salt or vinegar, could lower the risk. For example, a 10 percent swap from ultraprocessed to processed foods was associated with an 18 percent reduction in diabetes risk.
Some Ultraprocessed Foods May Be Worse for You Than Others
While earlier studies have shown a link between ultraprocessed foods and diabetes, this research provides more detailed insights into specific types of ultraprocessed foods and their associated risks. The highest-risk foods identified in the study include:
- Savory snacks like chips
- Processed meats, such as hot dogs and sausages
- Ready-made meals
- Sugar-sweetened and artificially sweetened drinks
Reducing or avoiding these specific items could substantially benefit those aiming to lower their diabetes risk. Among the highest consumers of ultraprocessed foods in the study, sweetened beverages alone accounted for almost 40 percent of ultraprocessed food intake, comprising 9 percent of their total diet. Nutrition expert Lindsay Malone, RD, from Case Western Reserve University’s School of Medicine, highlighted the dangers of sweetened drinks, noting, “Sugar-sweetened beverages are already known to increase high blood sugar, prediabetes, diabetes, and metabolic syndrome. They cause a surge in blood sugar that is hard for the body to keep up with, and artificial sweeteners alter gut bacteria and can increase sweet cravings.”
On the other hand, ultraprocessed breads, biscuits, breakfast cereals, and some plant-based products were associated with a lower incidence of type 2 diabetes. Study author Rachel Batterham, PhD, from University College London, commented, “Based on our results, I think we should treat [breads and cereals] differently from savory snacks or sugary drinks, in terms of the dietary advice we provide.” Though the reasons are not entirely clear, these foods may contain fiber, which is known to help regulate blood sugar and promote weight control.
Lindsay Malone found these results somewhat surprising, anticipating a stronger association between all ultraprocessed foods and diabetes. Ajaykumar D. Rao, MD, head of endocrinology at Temple University’s Lewis Katz School of Medicine, pointed out that more detailed scientific research is needed to explore these associations further. “Perhaps individuals who intake [breads and cereals] have other unmeasured factors that lead to less risk for diabetes,” he noted. “I think it is important to note that this is an association study, and [it’s] hard to understand the biologic causation.”
Putting More Thought Into Food Selections
The American Heart Association (AHA) reports that ultraprocessed foods account for nearly half of the average adult’s diet in the United States. Though these foods are often convenient and affordable, the AHA warns that they frequently contain high levels of refined carbohydrates, saturated fats, salt, and excessive calories. Malone emphasizes the need to make more informed food choices to improve health outcomes. “Look for single-ingredient foods at the grocery store,” she advises. “For example, instead of buying flavored instant oatmeal, switch to whole rolled oats. Instead of canned peaches in juice or syrup, choose frozen peaches where the only ingredient is peaches. Instead of peanut butter made with salt, sugar, and oil, switch to natural peanut butter that has only peanuts.”
For consumers, making simple changes, like opting for unprocessed or minimally processed alternatives, can have a meaningful impact on health. Choices like swapping sugary drinks for water, consuming fresh fruits instead of sugary snacks, and choosing whole grains over processed grains can reduce one’s risk of developing diabetes and improve overall wellness.
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