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Ultra-processed foods (UPFs) seem to be everywhere these days. Not only are they taking over supermarket shelves, but they’re also constantly in the news. Every week, it feels like a new study pops up linking UPFs to health problems, and this week is no different. In fact, the latest research, published in The Lancet, digs even deeper into the connection between UPFs and type 2 diabetes.
So, I thought I’d break down this study and what it reveals. Let’s explore what makes UPFs so controversial and figure out whether all of them are truly as bad as they’re made out to be.
What Are Ultra-Processed Foods (UPFs)?
In simple terms, UPFs are foods that go through industrial processes and often contain ingredients you’d never find in a typical kitchen—think emulsifiers, flavor enhancers, and stabilizers. They’re usually packed with sugar, salt, and saturated fats, which makes them tasty, but not exactly good for our health.
Some examples of UPFs you’re probably familiar with include:
- Ready meals
- Cookies and baked goods
- Some types of bread
- Fast food
- Processed meats and dairy products
The Rise of UPFs and Why They’re Concerning
In recent years, UPFs have been linked to all kinds of health problems, like obesity, heart disease, and metabolic issues. As they’ve become a big part of many diets, scientists are paying more attention to the risks they pose.
UPFs and Type 2 Diabetes: What the Latest Study Reveals
Earlier studies have hinted that eating a lot of UPFs could raise the risk of type 2 diabetes. This new research not only confirms that connection but also sheds light on some new insights.
Key Findings
The study, published in The Lancet, looked at data from more than 311,000 people across eight European countries. At the start, none of the participants had diabetes, but after a decade of follow-up, 4.6% were diagnosed with type 2 diabetes.
Here’s what stood out to me:
- People who ate the most UPFs had a much higher risk of developing type 2 diabetes compared to those who ate the least.
- On the flip side, those who ate more minimally processed foods—like fruits, veggies, and whole grains—had a lower risk of diabetes.
They also looked at specific types of UPFs to see which ones were the most harmful.
Why Are UPFs So Harmful?
To figure out why UPFs raise the risk of diabetes, the researchers dug into several factors. Here’s what they found:
Saturated Fats, Sugar, and Salt
Most UPFs are loaded with things like unhealthy fats, sugars, and salt—all of which are known to be bad for your metabolic health. But even when the researchers adjusted for these ingredients, UPFs still seemed to increase the risk of diabetes. So, it’s not just the sugar or fat content that’s causing problems.
Obesity and Weight Gain
One major issue with UPFs is that they often lead to weight gain, and we know that obesity is a key factor in developing type 2 diabetes. Even after adjusting for the participants’ waist-to-height ratio (basically a measure of belly fat), the risk was still high for people eating a lot of UPFs.
Other Factors at Play
The study suggested a few more reasons why UPFs might be bad news for our health:
- Energy density and palatability: UPFs are often packed with calories but are so easy to eat, you might not even realize how much you’re consuming.
- Matrix disruption: Industrial processing changes the structure of the food, which can mess with how our bodies absorb nutrients and manage metabolism.
- Food additives: UPFs are full of preservatives, emulsifiers, and other additives that might negatively affect our health.
- Low fiber content: Most UPFs are pretty low in fiber, which is essential for good gut health and regulating blood sugar levels.
Not All UPFs Are Equal
One of the big takeaways from this study is that not all UPFs are created equal. While some are definitely harmful, others might not be as bad as we think.
Foods Linked to Higher Diabetes Risk:
- Savory snacks
- Animal-based products
- Sugar-sweetened beverages
- Ready meals
Foods Linked to Lower Diabetes Risk:
- Plant-based alternatives
- Bread, biscuits, and cereals
- Sweets and desserts
Interestingly, certain UPFs—like sauces, spreads, and condiments—didn’t seem to significantly affect the risk of diabetes. So, it’s not about cutting out every single processed food but being mindful of which ones could be more problematic.
What Questions Are Still Unanswered?
As thorough as this study is, there are still some gaps. For example, the data was collected before the NOVA classification system (which categorizes foods by processing levels) became widespread. So, some of the food data might be a little outdated, given how food production has evolved.
Also, the results varied by country, particularly for foods like bread and cereals, likely due to differences in how these products are made in different places.
What Can I Do About It?
Even though researchers are still refining their understanding of UPFs, one thing is clear: a diet packed with ultra-processed foods is generally linked to poor health outcomes, especially when it comes to type 2 diabetes.
A Few Practical Tips I’m Using to Eat Healthier:
- Focus on whole foods: I try to fill most of my plate with fruits, veggies, nuts, seeds, and whole grains.
- The 80/20 rule: You don’t have to ban all UPFs from your life. If 80% of your diet is made up of nutrient-dense whole foods, the occasional processed treat is okay.
- Watch out for sugary drinks and processed meats: These tend to be some of the worst offenders when it comes to health risks.
Final Thoughts: Finding a Balance
Let’s face it—UPFs aren’t going anywhere. It’s probably unrealistic to cut them out of our diets entirely, but I’ve found that by making informed choices and focusing on whole, minimally processed foods, I feel healthier and more in control of my diet.
As Prof. Sarah Berry, ZOE’s Chief Scientist, says: “Let’s stop demonizing all UPFs and focus on the foods we know are most harmful to our health.”
By staying mindful of what we eat and striking a balance, I believe we can navigate the world of UPFs and make better choices for our long-term health.
Sources:
Dr. Federica Amati, ZOE’s Head Nutritionist.