Replacing ultra-processed foods with healthier alternatives may help reduce the risk of type 2 diabetes. Image: Juan Moyano/Stocksy.
- About 60% of Americans' daily calorie intake comes from eating ultra-processed foods.
- Previous research has shown that eating large amounts of processed foods leads to an increased risk of several negative health conditions.
- Researchers from University College London also suggest that people who eat more processed foods have a greater risk of developing type 2 diabetes.
- Scientists have also found that replacing highly processed foods with less processed foods can reduce a person's risk of developing type 2 diabetes.
A new study from researchers at University College London in the United Kingdom, in collaboration with other experts, provides additional evidence that people who eat more ultra-processed foods are at greater risk of developing type 2 diabetes.
However, the research also shows that this risk can be reduced by replacing highly processed foods with less processed foods.For this study, researchers analyzed the intake of ultra-processed foods and health outcomes of nearly 312,000 people from eight European countries.
"Ultra-processed foods are typically made by combining many ingredients that have undergone extensive industrial processing," explained Samuel Dicken, BA Hons (Cantab.), MSc, a clinical scientist and doctoral researcher at the Centre for Obesity Research in the Department of Medicine at University College London, and leader of this study, to Medical news today.
"They often use ingredients that you wouldn't cook with at home, such as additives and new types of fats, carbohydrates and proteins," he noted.
The problem, he continued, is that:
"Ultra-processed foods are everywhere, they are very accessible, cheap, convenient and heavily promoted. Examples include: sugary drinks ready meals, savoury snacks (such as crisps), breakfast cereals and plant-based alternatives. They are often recognisable by a long list of ingredients on the packaging, with lots of colourful branding and some with nutritional/health claims such as low fat or high fibre."
The study participants were followed for an average of 10.9 years. About 14,000 of them developed type 2 diabetes during that time.
At the end of the study, Dicken and his team found that every 10% increase in processed foods in a person's diet was linked to a 17% higher risk of developing type 2 diabetes.
In addition, they found that replacing highly processed foods with less processed foods was associated with lower rates of type 2 diabetes in the population studied.
"What was important about our study was that we [...] "It did what previous studies didn't do, but what needs to be done to better understand ultra-processed foods and whether we should regulate them at all," Dicken said.
"We considered the risks associated with other food processing groups - minimally processed foods, processed culinary ingredients or processed foods - whether the risk of ultra-processed foods differs between subgroups of ultra-processed foods, and the association with replacing one processed food group with another. These analyses have largely not been done to date," he pointed out.
"The main takeaway from this is that, in general, it is a good idea to eat less processed foods to reduce our risk of type 2 diabetes," Dicken continued. "Our healthy diet guidelines are still important, such as the Eatwell Guide in the UK and the US MyPlate. That should still be our overall focus. However, in general, it is also a good idea to eat less processed foods, particularly avoiding sugary drinks and savoury snacks, to reduce our risk of type 2 diabetes."
After reviewing this study, Noa Tal, MD, a board-certified endocrinologist at the Pituitary Disorders Center at the Pacific Neuroscience Institute in Santa Monica, CA, said: MNT She was not surprised by the findings.
"The results are consistent with existing research highlighting the significant impact of ultra-processed foods on metabolic, cardiac, and neurological health," Tal explained. "It is encouraging to see that the risk associated with ultra-processed foods can be reduced by replacing them with less processed foods.""As physicians, we must remember that effective care often starts at home, particularly in the kitchen," she continued.
She believes there are several important avenues for further research, including similar studies conducted in diverse populations outside Europe and a better understanding of the mechanisms by which ultra-processed foods contribute to weight gain and type 2 diabetes.
"It is possible that certain ultra-processed foods affect or interact with the microbiome in different ways gut-brain barrier "In unique ways, potentially leading to increased inflammation or other metabolic disturbances," she hypothesized.
"Understanding these mechanisms may help identify which components of ultra-processed foods are most harmful and how they affect health outcomes, ultimately leading to more effective strategies to mitigate their negative effects," Tal said.
For people looking to reduce their intake of ultra-processed foods, Richard says one of the first priorities is to first understand why they're consuming these foods:
"There are several reasons why ultra-processed foods may be included in a person's diet, including convenience, financial or accessibility constraints, availability or distribution of what is offered outside of the person's choice - for example, in a school, work or childcare setting - or because of a preference or affinity; for example, children with autism or a sensory disorder may eat only ultra-processed foods."
Once you know why you're eating so many processed foods, Richard says you can monitor your and your family's eating patterns by keeping an eye on the following:
- how often you eat fruits or vegetables in their own skin
- how often your meals and snacks come in packages with 15-20 ingredients that are not food themselves
- how often you eat meals or snacks from a fast food drive-through
- how often you eat plant foods compared to factory-produced foods
- how often you put together a meal - for example, bake a protein source, heat a starch source, sauté a plant - or make a meal, snack or dessert from a recipe that uses whole food sources as ingredients.
"If you look at your shopping cart, your trash can, your food stamps, you can get a lot of insight into where your food comes from and you can get a glimpse into the level of quality," Richard added. "It's also an opportunity to make a difference."
She also gave some general tips for limiting the amount of processed foods in your diet:
- learn culinary skills if you can't cook
- bring your own breakfast and lunch as often as possible
- learn which foods are considered ultra-processed foods and why
- Understand your health risks and how these foods may not be meeting your body's needs
- Fill your plate with fiber-rich foods and healthy fats that keep you full longer
- Eat foods that take a while to chew, such as salads, whole grains, whole fruits, vegetables, nuts in their skins, as this can help improve the way the nutrients are metabolized (absorbed into the body)
- replace ultra-processed foods like breakfast cereals with old-fashioned oatmeal with nuts, seeds and fruit
- Skip the orange-flavoured 'cheese' balls and opt for a natural snack like an orange instead.