Do you enjoy indulging in savoury snacks, ready meals, or sugary drinks? You may want to think twice. A new study published in The Lancet Regional Health-Europe reveals that increasing your intake of ultra-processed foods (UPF) by just 10% could raise your risk of type 2 diabetes by 17%.
Ultra-Processed Foods And Diabetes Risk
The research was conducted by scientists from University College London, the University of Cambridge, and Imperial College London. They found that eating less-processed foods can reduce the risk of diabetes. This highlights the importance of food choices in managing long-term health risks.
The team investigated the link between food processing and diabetes risk by studying 311,892 individuals across eight European countries. They followed participants for an average of 10.9 years. During that time, 14,236 people developed diabetes. The top 25% of UPF consumers, whose diets consisted of 23.5% UPF, were the most at risk. Sweetened beverages alone made up nearly 40% of their UPF intake and 9% of their overall diet.
Also Read: Prediabetes Troubling You? Here Are 3 Nutritionist-Approved Tips That Will Help You Control It
Small Changes, Big Difference
The findings suggest that small dietary changes can make a big difference. Replacing 10% of UPF with minimally processed foods, such as eggs, milk, fruit, and even basic ingredients like salt, butter, and oil, reduced the risk of diabetes by 14%. Substituting UPF with processed foods (PF) like tinned fish, cheese, and beer cut the risk by 18%. PF also includes salted nuts, preserved fruits, and artisanal breads.
The study adds to growing evidence that ultra-processed foods are linked to many chronic diseases. Obesity, heart conditions, and some cancers have all been associated with these foods. This is due to their high content of sugars, unhealthy fats, and chemical additives, which can cause harm over time.
It’s clear that ultra-processed foods have become a significant part of modern diets. They are convenient, often cheaper, and have a longer shelf life. However, the health risks far outweigh these benefits. Opting for fresh or less-processed foods is a simple but powerful way to lower the risk of serious conditions like type 2 diabetes.
In conclusion, the study shows that every 10% reduction in UPF intake can make a noticeable difference. Incorporating more natural and less-processed foods into the diet helps lower the risk of type 2 diabetes. It’s a change worth making.
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