According to a new study, increased consumption of ultra-processed foods (UPF) significantly increases the risk of type 2 diabetes. However, replacing UPF with less-processed alternatives may reduce this risk, highlighting an opportunity for dietary change.

Researchers from University College London (UCL) teamed up with experts from the University of Cambridge and Imperial College London to conduct the study, which was published in The Lancet Regional Health.

They examined data from more than 311,000 individuals in eight European countries over an average of 10.9 years, during which time 14,236 participants developed type 2 diabetes.

Diabetes is a long-term condition where the body struggles to control blood sugar levels. There are two main types: Type 1, where the body does not produce insulin (a hormone), and Type 2, where it becomes resistant to insulin. Both types can cause serious complications if left untreated. While type 1 is primarily genetic, type 2 can develop over time due to lifestyle factors.

These lifestyle factors include regularly eating foods high in sugar, lack of exercise, lack of sleep, and pre-existing health conditions such as high blood pressure or obesity.

Ultra-Processed Foods and Diabetes Risk

The study found that every 10% increase in consumption of ultra-processed foods was associated with a 17% increase in the risk of developing type 2 diabetes.

However, replacing UPF with less processed foods can significantly reduce this risk.

Not all ultra-processed foods pose the same danger. The study identified specific categories of UPF that were most associated with type 2 diabetes, including:

• delicious breakfast
• Processed Animal-Based Products
• ready-to-eat or hot food
• sugar-sweetened and artificially sweetened beverages

What are ultra-processed foods?

The NOVA Food Classification System classifies food based on its level of processing:

• Unprocessed or minimally processed foods (MPF) – eg, eggs, milk and fruits.
• Processed culinary ingredients (PCI) – eg, salt, butter and oil.
• Processed foods (PF) – eg, canned fish, beer and cheese.
• Ultra-processed foods (UPF) – eg, ready-to-eat meals, sweets, salty snacks.
• Ultra-processed foods are usually loaded with additives, preservatives, and artificial flavors, often making them unhealthy despite their convenience.

How to reduce your risk: Replace ultra-processed foods

The researchers wrote that the study showed that replacing ultra-processed foods with less-processed alternatives could significantly reduce the risk of diabetes.

Here are some ideas:

-Replace ultra-processed foods with minimally processed foods

Replacing 10% of ultra-processed foods with minimally processed foods reduced the risk of diabetes by 14%.

– Swap ultra-processed foods for processed foods

Replacing 10% of the UPF with processed foods, such as artisanal bread (khamiri bread or ragi bread) or preserved fruits reduced diabetes risk by 18%.

Types of Ultra-Processed Foods to Avoid

Detailed analysis of UPF subgroups in the study showed that some categories were more harmful than others.

Here’s a look at the foods you should avoid or eat in limited amounts to reduce your risk of diabetes:

• Tasty snacks: Chips, packaged popcorn, and the like.
• Animal-based products: Processed meats like sausage and bacon.
• Prepared meals: Frozen dinners and canned soups.
• Sugary and artificially sweetened beverages: Sodas and energy drinks (does not include unsweetened sodas).

Not All Ultra-Processed Foods Are Equal: Safer Alternatives

Interestingly, some ultra-processed foods are associated with a lower incidence of diabetes. These include:

• Bread, biscuits, and breakfast cereals
• sweets and desserts
• plant based options

Although these foods should still be consumed in moderation, they appear to have less risk than salty snacks or sugary drinks.

While the study can’t definitively prove that ultra-processed foods cause diabetes, it adds to a growing body of evidence linking these foods to chronic diseases.

Researchers are now conducting further trials to better understand how replacing these foods with minimally processed foods can help reduce health risks.