Ultra-processed foods have long had a bad reputation for being high in calories, sugar, fat and salt, but now British researchers have identified the four types that are most likely to lead to type 2 diabetes.
The riskiest UPFs are savory snacks, animal products such as processed meats, prepared foods and beverages sweetened with sugar or artificial substitutes, the study published on Sunday found. The Lancet Community Health – Europe.
“This study confirms that not all foods classified as UPF are the same in terms of their associated health risks.” Senior author Rachel Batterham said:Professor of Obesity, Diabetes and Endocrinology at University College London.
The researchers analysed the UPF consumption of around 312,000 people across eight European countries who were followed for an average of 11 years, during which time around 15,000 developed type 2 diabetes.
The study authors found that for every 10% increase in UPF, there was a 17% increase in diabetes risk.
Participants can reduce this risk by substituting unprocessed or minimally processed foods (MPF) such as eggs, milk and fruit, or processed foods (PF) such as canned fish, cheese, salted nuts, artisanal bread and preserved fruits and vegetables.
The researchers classified UPF into nine groups.
- Bread, biscuits and breakfast cereals
- Sauces, spreads and condiments
- Sweets and Desserts
- Delicious snacks
- Plant-Based Alternatives
- Animal-derived products
- Ready-to-eat/just heat mixed meals
- Artificially or sugar-sweetened beverages
- Alcoholic drinks
- Other UPFs
Among those who consumed the highest amounts of UPF (with these foods making up nearly a quarter of their diet), sweetened beverages made up nearly 40% of their UPF intake and 9% of their total diet.
High blood sugar levels have been shown to damage cells and promote chronic inflammation, leading to heart disease, diabetes, liver disease and cancer.
Meanwhile, the authors of the new study found that UPF breads, biscuits, breakfast cereals, sweets, desserts and plant-based alternatives were associated with a lower incidence of diabetes.
“For example, bread and cereals are staples in many people’s diets,” says Batterham, “and our findings suggest that they should be treated differently from savoury snacks and sugary drinks in terms of the dietary advice we give.”
Because obesity and type 2 diabetes are widespread public health crises in the United States, dietary choices are a top priority.
“These findings add to a growing body of research showing an association between UPF intake and an increased risk of certain chronic diseases, including obesity, cardiometabolic disease and some cancers,” said study author Mark Gunter of Imperial College London.
Gunter added: “While studies such as this cannot determine causation, they suggest that reducing UPF intake and replacing it with unprocessed, whole foods may reduce the risk of type 2 diabetes. Further research to understand mechanisms and potential causal pathways is now needed.”
The UCL team is conducting a trial comparing UPF with MPF, with results expected next year.
Meanwhile, a recent Harvard University study found that sugary and artificially sweetened drinks and processed meats may increase your risk of heart disease more than other UPFs.
Savoury snacks, cold cereals, yogurt and dairy-based desserts were associated with a lower risk of heart disease, while ultra-processed breads and cold cereals were associated with a lower risk of stroke.
