How Swapping a Few Ultra-Processed Foods Can Cut Risk

• Reducing your intake of ultra-processed food may reduce your risk of type 2 diabetes.
• Researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk.
• The highest-risk foods include processed meats, sugar-sweetened beverages, savory snacks, and ready meals.
• To limit your intake of ultra-processed foods, experts advise cooking more of your meals from scratch.

A new study has found that replacing ultra-processed foods (UPFs) in your diet can reduce the risk of type 2 diabetes.

The study, published in The Lancet Regional Health: Europe in collaboration with experts at the University of Cambridge and Imperial College London, investigated the relationship between the degree of food processing and type 2 diabetes risk, including which kinds of UPFs were highest risk.

The researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk, but this risk can be lowered by consuming less processed foods instead.

The highest risk UPF groups were savory snacks, animal-based products such as processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages.

Nichola Ludlam-Raine, who was not involved in the study, is a specialist dietitian and author of How Not To Eat Ultra-Processed. She said she isn’t surprised by the findings of this new research.

“The findings align with previous research linking ultra-processed foods with an increased risk of chronic diseases, including type 2 diabetes,” she said. “This is not surprising, as UPFs are often high in refined sugars, unhealthy fats, and low in essential nutrients as well as fiber.”

What stands out about this study for Ludlam-Raine is the specific emphasis on the risk reduction seen when UPFs are replaced with less processed alternatives.

Explaining why eating ultra-processed foods appears to increase the risk of type 2 diabetes, Ludlam-Raine noted that UPFs are often high in refined carbohydrates, added sugars, and unhealthy fats.

These foods can lead to weight gain and insulin resistance when overconsumed, which Ludlam-Raine said is a key factor in the development of type 2 diabetes.

“Additionally, UPFs typically have a low fiber content, contributing to poor blood sugar regulation and reduced satiety,” she said. “In turn, this can cause overconsumption and weight gain, both of which increase diabetes risk.”

Another reason UPFs contribute to type 2 diabetes risk is that they often lead to rapid spikes and crashes in blood sugar levels. Ludlam-Raine said this exacerbates insulin dysfunction.

“Replacing UPFs with whole, minimally processed foods can help with weight management, stabilize blood sugar levels, improve insulin sensitivity, and provide more nutrients and fiber, which are protective against type 2 diabetes,” she said.

An important point to note about this study is that only certain UPF groups were shown to increase the risk of type 2 diabetes.

The highest-risk UPF groups were savory snacks, processed meats, ready meals, and sugar-sweetened and artificially-sweetened beverages.

“Some groups in this study lowered the risk of type 2 diabetes, including bread, biscuits, breakfast cereals, dessert, and plant-based alternatives,” said Priya Tew, a Specialist Dietitian at Dietitian UK, who was not involved in the new study.

She noted that the foods in the highest-risk UPF group “tend to be high in salt, saturated fat, and sugar” and may “displace other more nutritious food items.”

“Savoury snacks and processed meats are often high in unhealthy fats, sodium (salt), and preservatives, all of which can contribute to metabolic issues and inflammation when overconsumed,” she said. “Meanwhile, ready meals frequently contain refined carbohydrates, unhealthy fats, minimal plant-based foods, and low quality ingredients, which increase the risk of weight gain and insulin resistance.”

Sugar-sweetened beverages don’t fare much better. Ludlam-Raine notes that they can lead to rapid blood sugar spikes and are often calorie-dense and nutrient-poor, further compounding the risk of type 2 diabetes.

Knowing how to identify ultra-processed foods is a great place to start if you’re thinking about reducing your intake of them.

Ludlam-Raine advised that checking the ingredients list is a great place to start.

“If the product contains more than one ingredient that you wouldn’t find in a home kitchen (like emulsifiers, preservatives, colors, thickeners or artificial flavorings), it’s likely ultra-processed,” she explained.

Long ingredient lists can suggest a food has been heavily processed, too, though Ludlam-Raine said you should keep in mind that the addition of vitamins (known as food fortification) doesn’t automatically make the product a UPF.

A good rule of thumb is to avoid eating too many convenience foods, for example, pre-packaged ready meals, instant noodles, and frozen dinners.

“Be cautious of ‘low fat’ or ‘sugar-free’ labels,” Ludlam-Rainie added. “These products are often ultra-processed and may contain artificial sweeteners and additives.”

Now that you know what to avoid, how do you replace ultra-processed foods in your diet in a way that is sustainable?

Small swaps are the way to go.

“Replace sugary snacks with whole fruit or nuts, or instead of a sweetened yogurt, opt for plain yogurt and add your own fruit or honey for sweetness,” Ludlam-Raine said. “These small changes add up.”

Cooking from scratch more often is a great way to limit ultra-processed foods in your diet too.

“Preparing meals at home allows you to control the ingredients and avoid foods with multiple additives. Simple dishes like a stir-fry or roasted vegetables with lean protein are both nutritious and easy to make,” Ludlam-Raine said.

“Try replacing your ready meal with a home-cooked version. Simple meals can be a mixed bean chili with tinned beans, chopped tomatoes, peppers, and seasoning,” she said.

If cooking from scratch seems like a lot of time and effort, Ludlam-Raine suggests batch cooking and freezing your meals.

“Preparing larger quantities of homemade meals and freezing portions can make it easier to avoid the temptation of ready meals or takeaways when time is limited,” she said.

Finally, opt for minimally processed alternatives: “You can swap processed (red) meats like ham for leaner, minimally processed cuts like chicken breasts or fish.

“Or, instead of packaged snacks, try homemade options like roasted chickpeas or wholegrain crackers with hummus,” Ludlam-Raine said.

Replacing ultra-processed foods in your diet may help significantly reduce your risk of type 2 diabetes.

A good place to start is reducing your intake of savory snacks, processed meats, ready meals, and sugar-sweetened and artificially sweetened beverages.

If you are unsure what to limit, look for foods with long ingredient lists and ingredients you wouldn’t normally find in your kitchen.