Replacing ultra-processed foods with healthier alternatives could significantly reduce the risk of developing type 2 diabetes, according to recent research. A study conducted by researchers at University College London (UCL) adds to a growing body of evidence linking ultra-processed food consumption to numerous health risks, including type 2 diabetes.

Ultra-processed foods make up about 60% of the daily caloric intake for many Americans and people across various high- and middle-income countries, according to previous research. These foods have been associated with adverse health outcomes, including cancer, heart disease, and metabolic syndrome. Now, the UCL study emphasizes the connection between ultra-processed foods and type 2 diabetes, showing that a shift towards less processed food could mitigate this risk.

Ultra-Processed Foods and Health Risks

Ultra-processed foods are typically made from highly industrialized ingredients, including additives, novel fats, and carbohydrates. They often come packaged with a long list of ingredients and are marketed as convenient, affordable options, such as sugary drinks, snack foods, and ready meals. According to Samuel Dicken, a clinical scientist and lead researcher on the UCL study, these foods are problematic because they are so readily available and heavily marketed, making it easy for consumers to rely on them.

“Ultra-processed foods are everywhere — they’re cheap, convenient, and often marketed with health claims, which can be misleading,” Dicken explained.

In their study, researchers analyzed data from nearly 312,000 individuals across eight European countries. They found that increasing the consumption of ultra-processed foods by 10% was associated with a 17% higher risk of developing type 2 diabetes.

Replacing Ultra-Processed Foods Reduces Risk

One key takeaway from the study is that replacing ultra-processed foods with healthier alternatives can reduce the risk of type 2 diabetes. Researchers discovered that substituting 10% of ultra-processed foods with minimally processed foods, such as whole grains and fresh produce, could lower the risk of diabetes by 6%. Swapping them for processed culinary ingredients like olive oil or vinegar also led to an 8% decrease in risk.

“Our findings suggest that even modest changes, like cutting down on ultra-processed foods and introducing more whole foods, can have a substantial impact on diabetes risk,” said Dicken. He added that the study was unique in its thorough exploration of food processing categories and their distinct effects on health, filling gaps left by previous research.

Why Cutting Ultra-Processed Foods Matters

Dr. Noa Tal, an endocrinologist at the Pacific Neuroscience Institute, supported the study’s findings, noting that ultra-processed foods have long been linked to metabolic and cardiovascular health issues. “It’s not surprising that reducing ultra-processed foods lowers the risk of type 2 diabetes. These foods often trigger metabolic disturbances, possibly due to their effects on the gut microbiome and inflammation levels,” Tal stated.

Tal emphasized the need for further research, particularly in diverse populations, to better understand how these foods affect various groups.

Simple Strategies to Reduce Ultra-Processed Foods

For those aiming to cut back on ultra-processed foods, nutrition expert Monique Richard, MS, RDN, suggests starting with simple changes. Understanding why you consume these foods — whether due to convenience, cost, or availability — is crucial. Richard advises monitoring how often you eat whole fruits and vegetables versus pre-packaged snacks, or how frequently your meals come from fast-food chains.

“Just taking a look at your grocery cart or food receipts can give you insights into how much processed food you’re consuming,” she said.

Some practical tips Richard recommends include:

• Learning basic cooking skills to prepare meals at home
• Swapping out ultra-processed snacks for whole foods like nuts or fresh fruit
• Filling your plate with fiber-rich foods to stay full longer
• Choosing minimally processed options like old-fashioned oats over sugary cereals

Ultimately, making even small adjustments to your diet can lead to significant improvements in long-term health, particularly when it comes to reducing the risk of type 2 diabetes.

Source: https://www.medicalnewstoday.com/articles/cutting-ultra-processed-food-consumption-could-lower-type-2-diabetes-risk