How ultra-processed food may fuel Type 2 diabetes

From ewg.org

Type 2 diabetes affects roughly 34 million Americans. The numbers are rising, especially among children, and ultra-processed food might be playing a role.

Americans are increasingly consuming this type of food, which can include packaged snacks, soda, instant noodles, fast food, frozen entrees and refined bread. Americans’ dietary habits for ready-to-eat foods has gone up over the past two decades, according to a 2022 study. 

On average, ultra-processed food or UPF, accounts for almost 60% of an American adult’s diet. It’s even higher for kids and teens, representing more than two-thirds of their total calories. 

The rising consumption of these foods may play a role in the increased incidence of long-term chronic diseases like cancer, heart disease, cardiovascular disease, Crohn’s disease, depression and brain disorders like dementia. 

Rising prevalence of Type 2 diabetes 

Some studies have associated increased consumption of UPF with a higher risk of developing Type 2 diabetes, one of the most widespread chronic diseases in the U.S. 

Type 2 diabetes accounts for 90% to 95% of all diabetes cases, and according to the National Institutes of Health nearly 12% of people in the U.S. of all ages have diabetes. 

With Type 2 diabetes, the body begins to lose its ability to effectively regulate blood sugar. Disruptions to the body's usual metabolic system can also lead to higher blood pressure, cholesterol, glucose levels and obesity. 

The incidence of Type 2 diabetes went up dramatically between 2002 and 2018 for all children in the U.S, especially for Black and American Indian children. 

There is a growing body of research linking UPF consumption and the risk of Type 2 diabetes, with high intake increasing the risk in one study by as much as 31%, according to a 2022 study.

In 2024, European researchers found that each 10% increase in UPF consumption in the diet was associated with a 17% higher incidence of diabetes.

This rise could mean hundreds of thousands of additional diabetes cases across the U.S.

Defining ultra-processed food

Food can be categorised by how much it has been processed – ranging from unprocessed whole food to ultra-processed. Most food products found in the grocery store are processed in some way, even if it’s just cooking or pasteurizing to make it safe and edible. 

Ultra-processed foods are different. 

They are made using one or more industrial ingredients like artificial colours and flavours, non-sugar sweeteners, and additives such as emulsifiers and thickeners. UPF is designed to be cheap, irresistibly palatable and ready to eat straight from the package. These products are engineered so we keep wanting to eat them. 

Part of what makes them so craveable is their often high levels of sugar and fat.  

Studies have shown that consumption of UPF may interfere with our brain’s reward system and the signals that tell us to stop eating. This may lead to eating more of these foods compared to minimally processed foods.

Health impacts of UPF

Studies have linked UPF consumption to metabolic diseases such as metabolicsyndrome and fatty liver disease.

UPF’s combination of high energy density and hyperpalatability promotes overconsumption. This can also contribute to weight gain. 

U.S. obesity rates have risen over the past several decades. Obesity also significantly increases the risk of developing Type 2 diabetes.  

Overconsumption can increase fat storage in the body and interfere with the body’s metabolic processes. This can increase insulin production and fat storage in the liver, both of which promote Type 2 diabetes. 

Policy failures and state action 

The Food and Drug Administration is failing to protect us from harmful food chemicals, including those in UPF. Nearly 99% of food chemicals introduced since 2000 have been approved by the food and chemical industry, and not reviewed by the FDA. 

Progress on oversight for food chemicals and UPF has come largely from state governments.

California recently enacted two first-in-the-nation bans on certain food chemicals, including harmful food dyes in school food. EWG co-sponsored both of these bills. 

Other states have introduced and passed similar legislation.  

The California Senate is now considering Assembly Bill 1264  which would restrict the offering of harmful UPF in public schools. 

How to limit exposure to harmful UPF chemicals

Food choices are often driven by availability and cost. Ultra-processed foods in many categories are often cheaper than less processed foods. 

It doesn’t help that so much of what’s in the grocery store is UPF – by one estimate, as much as 70%. 

But, just as higher consumption of UPF can be connected to Type 2 diabetes, the reverse is also true: Replacing UPF in the diet with food that is less processed can lower the incidence of diabetes. 

Not all UPF are equally harmful either, and processing alone doesn’t make food unhealthy. Plain Greek yogurt, whole wheat bread and whole grain cereals are processed foods that contain nutrients like protein and fibre.

For many UPF, there’s a healthier, less-processed alternative. Instead of yogurt with added flavours, artificial colours, zero-calorie sweeteners and thickeners, you might choose a yogurt with simple ingredients: cultured milk and fruit.

The key to identifying these products is reading ingredient lists and nutrition facts. This means looking beyond marketing claims, including greenwashing. Here’s what you can do: 

• Choose simple ingredients. Focus on products with ingredients whose names you recognize.
• Make healthier swaps. When possible and affordable, choose whole, minimally processed foods such as fruits and vegetables and whole grains, beans, lentils and meats.
• Upgrade your pantry. If you are buying mac and cheese in a grocery store, consider items like Ancient Harvest Pow! Mac and Cheese Power Protein Pasta over Kroger Original Macaroni and Cheese.
• Don’t aim for perfection. Eating less UPF doesn’t mean giving up convenience – it means checking ingredient labels.
• Check EWG guides. EWG has several useful food shopping guides to get you started, from frozen food to general tips in the grocery store. 

Consult EWG’s free, searchable Food Scores database, which offers ratings for more than 80,000 food and beverage products based on nutrition, ingredient concerns and processing. A flag that identifies the most unhealthy UPF appears as part of the nutrition facts in the EWG Top Findings section of a product when applicable. 

Our Healthy Living app makes it easy to check what’s in products at the store.

https://www.ewg.org/news-insights/news/2025/07/how-ultra-processed-food-may-fuel-type-2-diabetes