Processed foods with an ultra-degree might elevate your chances of developing type 2 diabetes, research indicates.
Ultraprocedured meals like snack foods, soft drinks, hot dogs, fried chicken bits, and ice cream fall under the category of extensively processed foods. These items may contain numerous artificial additives such as preservatives, binders, and artificial coloring agents. Research indicates that these foods can have detrimental effects on health.
Researchers analyzed the consumption of extensively processed foods and the progression of type 2 diabetes in over 300,000 people from eight European countries over an average span of 10.9 years, according to a study published on Monday in The Lancet Regional Health – Europe.
For every 10% increase in the proportion of their diet an individual consumed in extensively processed foods, the research team discovered a corresponding 17% increase in the risk of developing type 2 diabetes, based on the data.
Additionally, the study suggested that decreasing the consumption of extensively processed foods could lower the associated risk.
This study serves as an observational one, meaning while researchers can identify a potential link between food processing levels and the risk of type 2 diabetes, they cannot state definitively that one directly causes the other, Dr. Nerys Astbury, an associate professor of diet and obesity in the Nuffield Department of Primary Health Care Sciences at the University of Oxford, mentioned in a statement.
However, the study results contribute to a growing body of evidence demonstrating that consuming more extensively processed foods is related to numerous health issues, Astbury, who did not participate in the research, explained.
Why extensively processed foods are drawing attention
Extensively processed foods are distinguishable in your shopping cart since they blend multiple components, many of which would not be employed in home cooking, and have undergone significant processing.
"Extremely-processed foods are ubiquitous," Dr. Samuel Dicken, the study's lead author and a clinical scientist at University College London, stated via email. "They're easily accessible, inexpensive, convenient, and heavily marketed."
"Examples include sugary drinks, pre-made meals, savory snacks (such as potato chips), breakfast cereals, and plant-based alternatives," he added. "These goods are often characterized by a lengthy ingredient list on the package, vivid branding, and some containing health-based or nutrition-based claims like 'low fat' or 'high fiber'."
The research team was unable to conclusively prove why extensively processed foods are related to an increased risk of type 2 diabetes, but there are some theories.
For instance, "they tend to have a high calorie-to-weight ratio, meaning you consume more calories before feeling full," Dicken explained.
"We also know that increased body fat (from excess calories) increases the risk of type 2 diabetes. When we considered bodyweight, an increase in waist-to-height ratio (more abdominal fat) potentially explained nearly half of the association," he added.
The study cannot prove a causal relationship between foods and type 2 diabetes risk, and the authors acknowledged that further research is necessary due to limitations, stated Sarah Gallo, senior vice president of product policy at the Consumer Brands Association, a US trade association representing manufacturers of consumer packaged goods.
"Villainizing pre-prepared foods could limit access and cause avoidance of nutritious items, leading to reduced diet quality, increased risk of food-borne illness, greater food waste, and exacerbated health disparities," she said. "Manufacturers of American household favorite brands are closer to the consumer than any other industry and are dedicated to preserving access to nutritious, affordable, convenient, and safe food."
What to choose instead
The primary culprits driving the potential connection between extensively processed foods and type 2 diabetes, according to Dicken, are sugary drinks, processed animal-based foods, and savory snacks such as potato chips.
When shopping for lunch, Dicken suggests opting for water instead of soda and fruit or unsalted trail mix instead of chips, he said.
Keep in mind that not all processing is created equal - some processing is necessary to ensure food safety and quality, said Dr. Hilda Mulrooney, a reader in nutrition and health at London Metropolitan University. She was not involved in the research.
"Processed foods are beneficial as they help guarantee food safety and increase the longevity of food, thereby reducing the chance of food poisoning," she said via email. "However, the extent of the processing is being questioned."
To identify how extensively processed the foods you consume are, she suggests considering how similar they resemble the source ingredients.
"Reviewing food labels is an effective starting place; if the end product does not resemble the starting food and consists of a lengthy list of ingredients, it's likely to be excessively processed," Mulrooney said via email.
Ideally, you should aim to consume foods as close to their original ingredients as possible.
"If unsure of how much extensively processed food is in your diet, consider keeping a record for a few days," Mulrooney added. "If you find you're consuming a lot of them, it may be worth making swaps to shift the balance of your diet towards more natural and less processed foods and drinks."
Remember that while diet plays an important role in diabetes risk, it is not the sole factor, she said. Your exercise levels, the duration you spend sitting, the amount of sleep you get, your hydration levels, and your smoking and drinking habits also contribute to diabetes risk.
The study findings suggest that reducing the consumption of extensively processed foods could potentially lower the risk of developing type 2 diabetes. Moreover, extensively processed foods, such as sugary drinks and savory snacks, are often associated with numerous health issues, contributing to a growing body of evidence demonstrating their negative impact on health and wellness.
