From indiatoday.in
A new study shows that increased consumption of ultra-processed foods significantly raises the risk of type 2 diabetes. However, replacing these foods with less-processed options can lower this risk
In Short
- High consumption of ultra-processed foods is linked to type 2 diabetes
- Diabetes is a chronic condition where the body struggles to regulate blood sugar levels.
- Substituting 10% of ultra-processed foods with minimally processed foods reduced diabetes risk by 14%
Increased consumption of ultra-processed foods (UPF) significantly raises the risk of type 2 diabetes, according to a new study. However, replacing UPF with less-processed options can lower this risk, highlighting an opportunity for dietary change.
Researchers from University College London (UCL), in collaboration with experts from the University of Cambridge and Imperial College London, conducted the study, which was published in The Lancet Regional Health.
They examined data from over 3,11,000 individuals across eight European countries over an average of 10.9 years, during which 14,236 participants developed type 2 diabetes.
Diabetes is a chronic condition where the body struggles to regulate blood sugar levels. There are two main types: type 1, where the body doesn't produce insulin (a hormone), and type 2, where it becomes resistant to insulin. Both types can lead to serious complications if untreated. While type 1 is primarily genetic, type 2 can be developed over time due to lifestyle factors.
These lifestyle factors including eating foods very high in sugar regularly, lack of exercise, lack of sleep and pre-existing health conditions like high blood pressure or obesity.
Ultra-processed foods and diabetes risk
The study found that every 10% increase in the consumption of ultra-processed foods was associated with a 17% rise in the risk of developing type 2 diabetes.
This risk, however, could be significantly reduced by replacing UPF with less processed foods.
Not all ultra-processed foods pose the same threat. The study identified specific categories of UPF that were most linked to type 2 diabetes, including:
- Savoury snacks
- Processed animal-based products
- Ready-to-eat or -heat meals
- Sugar-sweetened and artificially sweetened beverages
What are ultra-processed foods?
The Nova Food Classification System categorises food based on its level of processing:
- Unprocessed or Minimally Processed Foods (MPF) – e.g., eggs, milk, and fruits.
- Processed Culinary Ingredients (PCI) – e.g., salt, butter, and oils.
- Processed Foods (PF) – e.g., tinned fish, beer, and cheese.
- Ultra-Processed Foods (UPF) – e.g., ready-to-eat meals, sweets, savoury snacks.
- Ultra-processed foods are typically loaded with additives, preservatives, and artificial flavours, often making them unhealthy despite their convenience.
How to lower your risk: Swap ultra-processed foods
The study showed that swapping ultra-processed foods for less-processed options could drastically lower diabetes risk, the researchers wrote.
Here are some ideas:
- Replace ultra-processed foods with minimally processed foods
Substituting 10% of ultra-processed foods with minimally processed foods reduced diabetes risk by 14%.
- Swap ultra-processed foods for processed foods
Replacing 10% of UPF with processed foods, such as artisanal bread (sourdough bread or ragi bread) or preserved fruits, led to an 18% reduction in diabetes risk.
Types of ultra-processed foods to avoid
The study’s detailed analysis of UPF subgroups found that some categories were more harmful than others.
Here's a look at the foods you should avoid or limit to reduce diabetes risk:
- Savoury snacks: Chips, packaged popcorn, and similar items.
- Animal-based products: Processed meats like sausages and bacon.
- Ready meals: Frozen dinners and canned soups.
- Sugary and artificially sweetened beverages: Sodas and energy drinks (this doesn't include unsweetened sodas).
Not all ultra-processed foods are equal: The safer options
Interestingly, some ultra-processed foods are associated with a lower incidence of diabetes. These include:
- Breads, biscuits, and breakfast cereals
- Sweets and desserts
- Plant-based alternatives
While these foods should still be consumed in moderation, they appeared to pose less of a risk than savoury snacks or sugary drinks.
While the study cannot definitively prove that ultra-processed foods cause diabetes, it adds to a growing body of evidence linking these foods to chronic diseases.
Researchers are now conducting further trials to better understand how replacing these food items with minimally processed foods can help reduce health risks.
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