Research has shown that about 60% of daily caloric intake for Americans comes from consuming ultra-processed foods, which has been linked to an increased risk of negative health issues. University College London researchers suggest that individuals who consume more ultra-processed foods may be at a higher risk of developing type 2 diabetes. However, a new study conducted by researchers at University College London and other experts found that this risk can be reduced by replacing ultra-processed foods with less processed options in one’s diet. The study analyzed the intake of ultra-processed foods and health outcomes for almost 312,000 individuals from eight European countries, concluding that every 10% increase in ultra-processed foods in the diet was associated with a 17% higher risk of developing type 2 diabetes.
The lead researcher of the study, Samuel Dicken, explained that ultra-processed foods are typically made from combining many ingredients that have undergone extensive industrial processing and often contain additives and novel types of fats, carbs, and protein. These foods are readily available, cheap, convenient, and heavily marketed, making them a common choice for many individuals. The researchers found that replacing ultra-processed foods with less processed options was associated with a lower rate of type 2 diabetes in the study population. By considering the risks associated with different food processing groups and analyzing the association with replacing one processing food group with another, the study aimed to provide more insights into the effects of ultra-processed foods on health outcomes.
Endocrinologist Noa Tal highlighted the significant impact of ultra-processed foods on metabolic, cardiac, and neurological health, and expressed encouragement at the finding that substituting these foods with less-processed options can reduce associated health risks. Further investigation into the mechanisms by which ultra-processed foods contribute to weight gain and type 2 diabetes is needed, particularly focusing on diverse populations beyond Europe and understanding how these foods interact with the microbiome and gut-brain barrier. Identifying the most detrimental components of ultra-processed foods can help develop strategies to mitigate their negative effects on health outcomes.
For individuals looking to lower their intake of ultra-processed foods, it is important to first understand why these foods are being consumed. Monitoring dietary patterns by assessing the frequency of consuming fruits and vegetables, meals from fast-food establishments, or snacks with lengthy ingredient lists can provide insight into where nourishment is coming from. It is also crucial to recognize the level of quality in the diet and make changes accordingly. General tips to reduce ultra-processed foods in the diet include learning culinary skills, packing your own meals, understanding which foods are considered ultra-processed, and choosing whole, fiber-rich foods and healthy fats. Swapping ultra-processed items like cereal for oats with nuts and seeds, or choosing natural snacks like fruits instead of processed options, can help improve overall health outcomes. Taking steps to decrease the consumption of ultra-processed foods can lead to a reduction in the risk of developing type 2 diabetes and other health issues associated with these products.
