How you can reduce your risk by swapping out some ultra-processed foods

• Reducing your intake of ultra-processed foods may reduce your risk of type 2 diabetes.
• Researchers found that for every 10% increase in the amount of ultra-processed foods in a person's diet, the risk of type 2 diabetes increased by 17%..
• Foods with the highest risk include processed meats, sugary drinks, savory snacks, and prepared meals.
• To limit your intake of ultra-processed foods, experts advise cooking more of your meals from scratch.

A new study has found that replacing ultra-processed foods (UPF) in your diet can reduce your risk of type 2 diabetes.

of studywas published in Lancet Community Health: Europe Researchers worked with experts from the University of Cambridge and Imperial College London to investigate the relationship between the degree of food processing and the risk of type 2 diabetes, including which types of UPF pose the greatest risk.

Researchers found that every 10% increase in the amount of ultra-processed foods in a person's diet was associated with a 17% increase in health conditions. type 2 diabetes However, you can lower this risk by reducing your intake of processed foods instead.

The highest-risk UPF groups were savory snacks, animal products such as processed meats, prepared meals, and beverages with added sugar or artificial sweeteners.

Nicola Ludlum-LaingAlthough not involved in this study, he is a professional nutritionist and author of the following books: How to avoid eating ultra-processed foods. She said she was not surprised by the new study's findings.

“This finding is consistent with previous research linking ultra-processed foods to an increased risk of chronic diseases, including type 2 diabetes,” she said. “This is not surprising since UPF is often high in refined sugars and unhealthy fats, and low in essential nutrients and fiber.”

What distinguishes Ludlam-Raine's research is its particular focus on the risk reductions seen when UPFs are replaced with less-intensive alternatives.

Explaining why eating ultra-processed foods increases your risk of type 2 diabetes, Dr. Ludlum-Laing said UPFs are often high in refined carbohydrates. added sugarunhealthy fats.

These foods are leads to weight gain Then there's insulin resistance when taken in excess, which is a key factor in the development of type 2 diabetes, Ludlum-Laing said.

“Additionally, UPF typically has a lower fiber content, leading to poor blood sugar regulation and reduced satiety,” she said. “This can lead to overconsumption and weight gain, both of which increase the risk of diabetes.”

Another reason UPF contributes to type 2 diabetes risk is that it often causes blood sugar levels to spike or plummet. Ludlum-Laing said this exacerbates insulin dysfunction.

“Replacing UPF with minimally processed, whole foods can help with weight management, stabilize blood sugar levels, improve insulin sensitivityprovides more nutrients and fiber that protects against type 2 diabetes,” she said.

An important point to note in this study is that only certain UPF groups were shown to increase the risk of type 2 diabetes.

The highest risk UPF group was savory snacks. processed meatready-to-eat meals, and beverages with added sugar or artificial sweeteners.

“Some groups in this study found that bread, biscuits, breakfast cerealdesserts, and plant-based alternatives,” said expert nutritionist Priya Tew. british nutritionistwas not involved in the new study.

He noted that foods in the highest-risk UPF groups “tend to be high in salt, saturated fat, and sugar” and “can be replaced by other, more nutritious foods.” .

“Savory snacks and processed meats are often high in unhealthy fats, sodium, and preservatives, all of which can cause metabolic problems and inflammation when consumed in excess.” she says. “On the other hand, prepared meals often contain refined carbohydrates, unhealthy fats, minimal plant-based foods, and low-quality ingredients, putting you at risk for weight gain and insulin resistance.” will increase.”

Sugary drinks are not very good. Ludlam-Raine points out that they can cause rapid blood sugar spikes and are often high in calories and poor in nutrients, further exacerbating the risk of type 2 diabetes.

Knowing how to identify ultra-processed foods is a great place to start if you're looking to reduce your intake of ultra-processed foods.

Ludlam-Raine advised that checking the ingredient list is a great place to start.

“If a product contains multiple ingredients that you wouldn't find in your home kitchen, such as emulsifiers, preservatives, colorants, thickeners, and artificial flavors, it may be ultra-processed.” she explained.

A long ingredient list may indicate that the food is highly processed, but it's important to note that adding vitamins (known as food fortification) does not automatically make the product UPF. There is, says Ludlumlein.

A good rule of thumb is to avoid eating too many ready-to-eat foods, for example pre-packaged ready-to-eat meals. instant ramenfrozen dinner.

“Be wary of 'low-fat' or 'sugar-free' labels,” added Ludlum-Rainey. “These products are often ultra-processed and may contain ingredients such as: artificial sweetener And additives. ”

Now that you know what to avoid, how can you replace ultra-processed foods in your diet in a sustainable way?

Small exchanges are the best way to go.

“Replace sugary snacks with whole fruits and nuts, or anything sweet.” yogurtchoose plain yoghurt and add your own fruit or honey for sweetness,” said Ludlum-Laing. “These small changes add up.”

Cooking from scratch more often is also a great way to limit ultra-processed foods in your diet.

“Preparing meals at home allows you to control ingredients and avoid foods with multiple additives. Stir-fried vegetables Those containing lean protein are nutritious and easy to make,” Ludlum-Laing said.

“Try replacing ready-made meals with home-cooked meals. A simple meal is mixed bean chili with canned beans, chopped tomatoes, bell peppers, and seasonings,” she said.

If cooking from scratch seems like a lot of time and effort, Ludlum-Laing suggests batch-cooking meals and freezing them.

“Preparing homemade meals in bulk and freezing portions makes it easier to avoid the temptation of pre-cooked meals or take-out meals when time is limited,” she said.

Finally, opt for minimally modified alternatives. “Processed (red) meat such as ham, chicken breast Or fish.

“Or, instead of packaged snacks, try homemade options like roasted chickpeas or whole-grain crackers with hummus,” says Rudramlein.

Replacing ultra-processed foods in your diet may help significantly reduce your risk of type 2 diabetes.

Start by reducing your intake of savory snacks, processed meats, prepared meals, and beverages with sugar and artificial sweeteners.

If you're not sure what to limit, look for foods with long ingredient lists or ingredients you wouldn't normally find in your kitchen.