Swapping ultra-processed foods may reduce risk

• Approximately 60% of Americans’ daily calorie intake comes from consuming ultra-processed foods.
• Past research has shown that consuming high amounts of ultra-processed foods increases the risk of various adverse health problems.
• People who consume more ultra-processed foods may have a higher risk of developing type 2 diabetes, researchers at the University of London suggest.
• Scientists have also observed that replacing highly processed foods with less processed foods in a person’s diet may reduce the risk of type 2 diabetes.

A new study by researchers at University College London in England, in collaboration with other experts, provides additional evidence that people who consume more ultra-processed foods have a higher risk of developing type 2 diabetes.

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

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

“Ultra-processed foods are often made by combining many ingredients that have undergone a lot of industrial processing,” explained Samuel Dicken, BA Hons (Cantab.), MSc, a clinical scientist and PhD researcher at the Centre for Obesity Research, Department of Medicine, University College London, and leader of this study. Today’s Medical News.

“They often use ingredients you wouldn’t cook at home, such as: additives and new types of fats, carbohydrates and proteins,” he noted.

The problem is, he continued:

“Ultra-processed foods are everywhere, highly accessible, cheap, convenient, and heavily marketed. Examples include: Sugary drinksready meals, salty snacks (like crisps), breakfast cereals and plant-based alternatives. These can often be identified by a long list of ingredients on the pack, lots of colourful branding and, in some, nutrition/health claims such as low fat or high fibre.”

Participants in the study were followed for an average of 10.9 years, during which time nearly 14,000 people developed type 2 diabetes.

Dicken and his team found that for every 10% increase in the consumption of ultra-processed foods in a person’s diet, the risk of developing type 2 diabetes increases by 17%.

They also found that replacing ultra-processed foods with less processed foods was associated with a lower rate of type 2 diabetes in the study population.

“What was important in our work was this: […] “We did something that previous studies had not done but needed to do to better understand ultra-processed foods and whether we should be regulating them all,” Dicken said.

“We considered risks associated with other food processing groups – minimally processed foods, processed culinary ingredients or processed foods – whether the risk of ultra-processed food differed across ultra-processed food subgroups, and the association with substituting one processed food group for another. These analyses have largely not been done to date,” he noted.

“The most important takeaway from this is that eating a less processed diet overall is a good idea to reduce our risk of type 2 diabetes,” Dicken continued. “Our healthy diet guidance is still important, for example the Eatwell Guide in the UK and MyPlate in the US. That should still be our overall focus. But eating a less processed diet overall, particularly avoiding sugary drinks and salty snacks, is also a good idea to reduce our risk of type 2 diabetes.”

After reviewing this study, board-certified endocrinologist Dr. Noa Tal, of the Pituitary Disorders Center at the Pacific Neuroscience Institute in Santa Monica, CA, said: MNT His findings did not surprise him.

“The results are consistent with existing research highlighting the significant impact of ultra-processed foods on metabolic, cardiac, and neurological health,” Tal explained. “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,” he continued.

He believes there are several important avenues for further research, 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 some ultra-processed foods may affect or interact with the microbiome differently. gut-brain barrier “In unique ways, it could potentially lead to increased inflammation or other metabolic disorders,” he hypothesized.

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

One of the first priorities for those looking to reduce their intake of ultra-processed foods is to understand why they are being consumed, Richard said:

“There are a variety of reasons why ultra-processed foods may be included in a person’s diet; these may include convenience, financial or accessibility constraints, availability or distribution of what is offered outside of the person’s preference (for example, in a school, work or childcare setting), or a preference or familiarity; for example, children on the autism spectrum or with sensory impairments may only eat ultra-processed foods.”

Once you understand why ultra-processed foods are in your diet, Richard suggests monitoring your own and your family’s diets by:

• How often do you consume fruits or vegetables with their peels?
• How often do your meals and snacks come in packaging that lists 15-20 non-food ingredients?
• How often do you eat or snack at a fast food restaurant?
• How often do you consume plant-based foods or are they produced in a factory?
• For example, how often you put together a meal by baking a protein, heating a starch, sautéing an herb, or making a meal, snack, or dessert from a recipe that uses whole food sources as ingredients.

“Looking at your grocery cart, your trash can, and your food receipts can give you a lot of insight into where your diet is coming from and provide perspective on the quality level,” Richard added. “It’s also an opportunity to accelerate change.”

She also gave some general tips to help you reduce the intake of ultra-processed foods in your diet:

1. If you don’t know how to cook, learn kitchen skills.
2. Prepare your own breakfast and lunch as often as possible.
3. Find out which foods are considered ultra-processed and why
4. Understand your health risks and that these foods may not meet your body’s needs
5. Fill your plate with fiber-rich foods and healthy fats that will keep you full for longer.
6. Eat foods that take longer to chew, such as salads, whole grains, whole fruits, vegetables, and nuts; this can help improve the way nutrients are metabolized (absorbed into the body)
7. replacing overly processed foods like cereal with good old-fashioned oats that include nuts, seeds, and fruit
8. Avoid the orange powdered “cheese” pastries and opt for a natural snack like oranges instead.