Ultra-Processed Foods Linked to Higher Risk of Developing Type 2 Diabetes
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Eating ultra-processed foods raises the risk of developing Type 2 diabetes, according to a large new study of more than 310,000 people.
The 2024 study by the University College London, University of Cambridge and Imperial London College analyzed the amount of ultra-processed food and health outcomes for 311,892 Europeans during a period of 10.9 years. For every 10% increase in the amount of ultra-processed food a person ate, there was a 17% increase in Type 2 diabetes risk. More than 14,000 people in the study developed Type 2 diabetes.
However, people can reduce Type 2 diabetes risk by eating less ultra-processed food and more unprocessed and minimally processed foods such as fresh fruits and vegetables. Substituting 10% of the ultra-processed foods with an equal amount of minimally processed food reduced Type 2 diabetes risk by 14%, according to the study.
What are ultra-processed foods?
Ultra-processed foods are foods that have been formulated and manufactured with many ingredients such as:
- Artificial flavors and colors
- Emulsifiers
- Hydrogenated oils
- Fats
- Sodium
- Starches
- Sweeteners
These foods no longer resemble the original constituent foods. This group of products includes processed meat like bacon and salami, sweetened beverages, salty snacks like chips, ready-to-eat meals and breakfast cereals. The additives in ultra-processed foods add flavor and calories and make them more shelf stable.
It is one category of four in the Nova classification, which also includes:
- Unprocessed or minimally processed foods such as fruit, eggs and milk
- Processed culinary ingredients such as butter, oil and salt
- Processed foods like beer and cheese
What are the health impacts of ultra-processed foods?
The University College London study found processed meats, ready-to-eat meals, sweetened beverages and savory snacks are associated with higher rates of Type 2 diabetes. Sweetened beverages made up 40% of all ultra-processed food and 9% of all dietary intake in the top 25% of ultra-processed food consumers in the study.
A 2023 study of more than 266,000 people from Europe found those whose diet was comprised of more than half ultra-processed foods are also associated with an increased risk of cancer, high blood pressure, high cholesterol, stroke and heart disease.
Ultra-processed foods may cause chronic inflammation, which is also associated with obesity and heart disease, along with Type 2 diabetes, according to the Cleveland Clinic.
However, not all ultra-processed foods have the same risk. Bread, cereals, desserts and plant-based alternatives were associated with a lower rate of Type 2 diabetes, according to the 2024 University College London study.
The reasons why specific types of ultra-processed foods are connected to negative health outcomes are still unknown. The 2024 study is observational, and the authors noted it measures associations rather than causes. The team are continuing to assess the effect of diets with ultra-processed food and diets that meet healthy guidelines.
More than 38 million Americans have Type 2 diabetes, and more than 97 million Americans have prediabetes, which is reversable for most people. Eating a healthy diet, getting enough exercise, adequate sleep and routine health screenings are all ways to reduce risk. When it comes to diet, try to remove ultra-processed foods and focus on:
- Water, unsweetened tea and coffee
- Fresh, non-starchy, high-fiber vegetables and fruits
- Whole grains
- Lower-fat meats and fish
- Healthy cooking oils such as olive or canola oil
- Smaller portion sizes
Image: Getty Images
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