A recent study conducted by UK researchers identified four types of ultra-processed foods (UPFs) that are most likely to lead to Type 2 diabetes. The highest-risk UPFs include savory snacks, animal-based products such as processed meats, ready-to-eat meals, and beverages sweetened by sugar or artificial substitutes. The study analyzed the consumption of UPFs in nearly 312,000 people from eight European countries over an average of 11 years, during which almost 15,000 individuals developed Type 2 diabetes.
Researchers found that for every 10% increase in UPF consumption, there was a 17% rise in the risk of developing Type 2 diabetes. However, participants could reduce this risk by substituting UPFs with unprocessed or minimally processed foods such as eggs, milk, and fruit. The study divided UPFs into nine groups, including breads, biscuits, sauces, sweets, snacks, plant-based alternatives, animal-based products, ready-to-eat meals, and artificially and sugar-sweetened beverages. Those who consumed a high amount of UPFs had a significant portion of their intake coming from sweetened beverages.
The study also found that some UPFs were associated with a lower incidence of diabetes, such as breads, biscuits, cereals, sweets, and plant-based alternatives. This suggests that different types of UPFs should be treated differently in terms of dietary advice. Obesity and Type 2 diabetes are major public health crises, and reducing the consumption of UPFs and replacing them with whole, unprocessed foods could lower the risk of Type 2 diabetes. Further research is needed to understand the mechanisms and potential causal pathways related to UPFs and chronic diseases.
A recent Harvard study also found that sugary or artificially sweetened drinks and processed meats may raise the risk of heart disease more than other UPFs. On the other hand, savory snacks, cold cereals, yogurt, and dairy-based desserts were associated with a lower risk of heart disease. Similarly, ultra-processed bread and cold cereals were linked to a lower risk of strokes. These findings add to the growing body of research linking the consumption of UPFs with an increased risk of chronic diseases such as obesity, cardiometabolic diseases, and certain cancers.
The UCL team is currently conducting a trial to assess the impact of UPFs versus minimally processed foods, with results expected to be published next year. This study aims to provide further insights into the effects of UPFs on health outcomes. Overall, the research suggests that reducing the intake of specific types of UPFs and replacing them with whole, unprocessed foods may lower the risk of developing Type 2 diabetes and other chronic diseases. More research is needed to understand the mechanisms underlying these associations and to provide evidence-based dietary recommendations for improved health outcomes.
