More and more studies have been done in the last few years that show ultra-processed foods can hurt your health in many ways, including making you more likely to get Type 2 diabetes.
But now, new research shows that certain foods in this group may be the most dangerous. According to a study in The Lancet Regional Health – Europe, these foods are strongly linked to a higher risk of diabetes.
Let’s discuss ultra-processed foods, how they affect people with Type 2 diabetes, and which foods to avoid.
What Do Ultra-Processed Foods Mean?
The NOVA classification system sorts foods into groups based on how much processing they have gone through. Ultra-processed foods are put into these groups. The groups are as follows:
- Unprocessed or minimally processed foods (e.g., fresh fruits, vegetables, and meats).
- Processed culinary ingredients (e.g., oils, butter, sugar).
- Processed foods, like smoked fish or veggies in a can, have been changed but still have a lot of their natural qualities.
- Ultra-processed foods are those that have been greatly altered by industrial preparation. Often, these have added sugar, fake colors, chemicals, and other things.
Most ultra-processed foods are ready-to-eat or ready-to-heat items that are very different from how they were grown or made in the first place. They are made to be easy to use, tasty, and long-lasting.
How foods that have been highly processed are linked to type 2 diabetes
The Lancet study examined information from more than 300,000 people in eight European countries, who were followed for an average of 10.9 years.
Researchers discovered that the risk of developing Type 2 diabetes rose by 17% for every 10% increase in the amount of ultra-processed foods eaten.
This study must focus on certain ultra-processed foods that are more dangerous than others. The link between eating a lot of ultra-processed foods and getting diabetes is known, but knowing which foods are the worst for you can help you make better food choices.
What kinds of ultra-processed foods are the worst for you?
There was a strong link between four types of ultra-processed foods and Type 2 diabetes in the study:
1. Snacks with meat
The blame falls on salty snacks like potato chips and pre-packaged treats. These snacks are often full of bad fats, salt, and processed carbs, all of which can make insulin less sensitive and cause inflammation.
Over time, this can lead to insulin resistance, which raises your risk of getting Type 2 diabetes. The high salt level in these snacks can also cause high blood pressure, which raises the risk of heart problems that come with diabetes.
2. Meats that have been ultra-processed
Processed meats like bacon, sausages, and deli meats often contain a lot of salt, bad fats, and chemicals. Nitrates added to these foods have been linked to more inflammation and insulin resistance.
In addition, ultra-processed foods are high in calories without being healthy. This makes you more likely to gain weight, which is another major cause of diabetes.
3. Meals that are ready to eat
Ready-to-eat meals are handy, but they often have a lot of salt, sugar, and saturated fats. Many of these meals are missing important nutrients, like protein and fiber, needed to keep blood sugar levels normal.
The lack of fiber and high-calorie content can make you eat too much and mess up your glucose levels, which raises your risk of getting Type 2 diabetes. You might save time by making these meals, but they might be bad for your health in the long run.
4. Drinks with sugar
It was found that drinking sugary drinks like pop and fruit-flavored drinks greatly increases the chance of getting diabetes. It was found that drinks with fake sweeteners were also bad because they might mess up the gut flora and make people want sugary foods, making it harder to control their glucose levels.
Long-term inflammation has been linked to eating a lot of sugar. This can cause diabetes, heart disease, and even cancer.
What does Type 2 Diabetes mean?
Type 2 diabetes is a long-term disease that happens when the body either doesn’t make enough insulin or doesn’t use it properly. Insulin is the hormone that controls how much sugar is in the blood.
When you don’t have enough insulin, your blood sugar levels rise, which can cause several health problems, such as
- Heart trouble
- Stroke
- Nerve damage
- Problems with the kidneys
- Eye sickness
Lifestyle choices, like eating and exercise, often affect type 2 diabetes. This means that food choices are important in preventing and managing the disease.
How can you weaken your chance of getting diabetes?
This study only looked at observations, so it couldn’t say for sure that ultra-processed foods cause Type 2 diabetes. However, it did show that these foods are strongly linked to a higher chance of getting the disease. What can you do to play it safer?
1. Eat less food that has been highly processed.
Lessen the amount of ultra-processed foods you eat whenever you can. Choose whole foods or foods that have been prepared as little as possible. Instead of a bag of chips, for example, pick up some air-popped popcorn or fresh veggie sticks.
2. Choose processed foods that are better for you.
Not every prepared food is the same. Some processed foods, like cheese, nuts with salt, and preserved veggies, can be part of a healthy diet.
Most of the time, these foods have been prepared as little as possible and are full of nutrients that are good for your health. Instead of highly processed foods, eat more whole grains, beans, and lean meats.
3. Eat more foods that are high in fiber
Fiber is crucial for keeping blood sugar levels in check and improving insulin. Some foods high in fiber are whole grains, fruits, vegetables, beans, and other plants. Fiber can help control and prevent diabetes.
4. Drink water to stay hydrated
Instead of drinking drinks with added sugar, try drinking water or drinks without added sugar, like green tea. This will help you avoid eating too much sugar and improve your health in general.
Conclusion:
Ultra-processed foods are easy to get and taste good but bad for your health. It is clear from the Lancet study that eating ultra-processed foods like tasty snacks, processed meats, ready-to-eat meals, and sugary drinks can make you more likely to get Type 2 diabetes.
By making small, planned changes to your diet, you can lower your chance of getting diabetes and improve your health in general. For example, eat fewer of these foods and more whole, lightly processed foods. Remember that these foods shouldn’t be a big part of your diet, but eating them occasionally is fine.