Warning Signs in Your Pantry: How Highly Processed Foods Can Put You at Risk for Type 2 Diabetes
Highly Processed Foods Increase Risk of Type 2 Diabetes
Packaged foods, soda, chips, hot dogs, chicken nuggets, and ice cream are all highly processed foods, which can contain dozens of synthetic additives such as preservatives, emulsifiers, and artificial colors.
A recent study published in The Lancet Regional Health-Europe examined the consumption of highly processed foods and the development of type 2 diabetes among over 300,000 people in eight European countries over an average of 10.9 years.
The researchers found that for every 10 percent increase in the amount of highly processed foods in the diet, the risk of developing type 2 diabetes increased by 17 percent. They also found that reducing the intake of highly processed foods could also reduce the risk.
According to Nerys Astbury, associate professor of diet and obesity at the University of Oxford’s Department of Primary Care Sciences, this observational study highlights a link between levels of food processing and the risk of type 2 diabetes, but does not establish causation.
Samuel Deaken, a clinical scientist at University College London and the study’s lead researcher, defines highly processed foods as those that combine many different ingredients and have undergone significant processing. These foods are often readily available, cheap, and convenient.
Examples of highly processed foods include sugary drinks, convenience foods, salty snacks, cereals, and plant-based alternatives.
While the exact reasons why highly processed foods increase the risk of type 2 diabetes are unclear, researchers have several hypotheses. For instance, these foods tend to be high in calories relative to their weight, leading to excessive calorie consumption and an increased risk of type 2 diabetes.
Hilda Mulrooney, professor of nutrition and health at London Metropolitan University, notes that all food is processed to some extent, and that processing can even ensure food safety and reduce the risk of food poisoning. However, the degree of processing is a critical factor.
To gauge the level of processing in the foods you eat, consider how similar they are to the raw material. A long ingredient list often indicates high processing.
To minimize your intake of highly processed foods, focus on increasing your consumption of whole, unprocessed foods similar to their original ingredients.
Remember that activity level, time spent sitting, time spent sleeping, fluid intake, smoking, and drinking habits are all factors that influence diabetes risk.