Replacing them with newly processed foods may reduce the risk

• About 60% of the daily caloric intake for Americans comes from eating ultra-processed foods.
• Past research has linked eating high amounts of ultra-processed foods to an increased risk for a number of negative health issues.
• Researchers at University College London also suggest that people who eat more ultra-processed foods may be at increased risk of developing type 2 diabetes.
• Scientists also noted that a person could reduce their risk of type 2 diabetes by replacing less processed foods in their diet.

Now, a new study by researchers at University College London in the United Kingdom, in collaboration with other experts, provides further evidence that people who eat more ultra-processed foods are at increased risk of developing type 2 diabetes.

However, the study also noted that this risk could be lowered by replacing ultra-processed foods in a person’s diet with less processed foods.

For this study, researchers analyzed the intake of ultra-processed foods and health outcomes for nearly 312,000 people from eight European countries.

“Ultra-processed foods are usually a combination of many ingredients that have undergone a lot of industrial processing,” says Samuel Dicken, BA Hons (Cantab.), MSc, clinical scientist and doctoral researcher at the Center for Obesity Research in the Department of Medicine at University College London, and the direction of this study explained to Medical News Today.

“They often use ingredients you wouldn’t cook with at home, for example additives and novel types of fats, carbs, and protein,” he said.

The problem, he continued, is:

“Ultra-processed foods are everywhere, they’re very accessible, cheap, convenient and heavily marketed. Among the examples sugary drinksready meals, tasty snacks (like crisps), breakfast cereals, and other plant-based options. They can often be identified by a long list of ingredients on the package, with lots of colorful branding, and some with a nutritional/health claim such as low in fat or high in fibre.”

Study participants were followed for an average of 10.9 years, and about 14,000 developed type 2 diabetes during that time.

At the conclusion of the study, Dicken and his team found that every 10% increase in ultra-processed foods in a person’s diet was associated with a 17% higher risk of developing type 2 diabetes.

In addition, they found that replacing ultra-processed food with less processed foods was associated with a lower rate of type 2 diabetes among the study population.

“What was significant/important about our study was that we […] which previous studies have not done, but needs to be done to better understand ultra-processed foods and whether we should control them all,” said Dicken.

“We assessed the risks associated with other food processing groups — minimally processed foods, processed cooking ingredients, or processed foods — whether the risk for ultraprocessed foods differed across ultraprocessed food subgroups, and the relationship by processed food group replace only. with another person. These analyzes have not been done until now,” he said.

“The main conclusion from this is that eating a less processed diet in general is a good idea to reduce our risk of type 2 diabetes,” Dicken continued. “Our guide to healthy eating is still important, as is the UK’s Eating Guide, and the US’s MyPlate. This should remain our general focus. However, it is generally a good idea to eat a less processed diet, especially avoiding sugary drinks, and tasty snacks to reduce our risk of type 2 diabetes.”

After reviewing this study, Noa Tal, MD, a board certified endocrinologist, of the Center for Pituitary Disorders at the Pacific Institute of Neurology in Santa Monica, CA, said. MNT the results did not surprise her.

“The findings are consistent with existing research that highlights the significant impact of ultra-processed foods on metabolic, cardiac and neurological health,” explained Tal. “It is encouraging to see that the risk associated with ultra-processed foods can be reduced by replacing them with less processed foods.”

“As physicians, we must remember that effective care often begins at home—especially in the kitchen,” she continued.

She believes there are many important avenues for further investigation, including similar studies conducted in different populations outside of Europe and a better understanding of the mechanisms by which ultra-processed foods contribute to weight gain and type 2 diabetes.

“It is possible that certain ultra-processed foods affect the microbiome differently or interact with the gut-brain barrier in unique ways, which could lead to increased inflammation or other metabolic disturbances,” she hypothesized.

“Understanding these mechanisms could help identify which components of ultra-processed foods are most harmful and how they affect health outcomes, and guide more effective strategies to mitigate their negative effects, ” said Tal

For those looking to reduce their intake of ultra-processed foods, Richard said one of the first priorities is to first understand why they are eating them:

“There are a variety of reasons why ultra-processed foods may be incorporated into someone’s diet including convenience, financial or accessibility constraints, the availability or distribution of what is offered outside of the person’s choice — at school, work or a childcare setting for example — or due. by choice or affinity; for example, children on the autism spectrum or with a sensory disorder may only eat ultra-processed foods.”

Once you identify why ultra-processed foods are in your diet, Richard said he would look at you and your family’s dietary pattern by monitoring:

• how often you are eating fruit or vegetables in their skin
• how often do your meals and snacks come in packaging and list 15-20 ingredients that are not food items themselves
• how often you eat meals or snacks from a fast food drive-thru
• how often you eat plant-based foods compared to foods manufactured in a plant
• how often you put together a meal – for example, bake a protein, heat a starch, soak a plant – or make a meal, snack, or dessert from a recipe with whole food sources as ingredients.

“Looking at your grocery cart, your bin, and your food receipts can provide a lot of insight into where your nutrition comes from as well as a peak in quality,” said Richard. “It’s also an opportunity to inspire change.”

She also offered some general tips to help cut down on ultra-processed foods in your diet:

1. learn cooking skills if you don’t know how to cook
2. pack your own breakfast and lunch as often as possible
3. learn what foods are considered ultra-processed foods and why
4. understand your health risks and how these foods may not be meeting your body’s needs
5. fill your plate with fiber-rich foods and healthy fats that will keep you fuller for longer
6. eating foods that take time to chew – such as salads, whole grains, whole fruit, vegetables, nuts in their shell – as this can help improve the way nutrients are metabolised (absorbed into the body)
7. swaps ultra-processed foods like cereal for old-fashioned oats with nuts, seeds and fruit
8. skip the powdered orange “cheese” and choose a natural snack, such as an orange, instead.