Victoria AdolphusA groundbreaking study by University College London (UCL) researchers reveals a startling connection between ultra-processed foods (UPF) and type 2 diabetes. The findings:
- 17% higher risk of developing type 2 diabetes with increased UPF consumption
- Specific UPF categories, such as sugary drinks and processed meats, pose the greatest threat
- Replacing UPF with less-processed foods can lower diabetes risk by up to 18%
The Study
Analyzing data from over 311,000 individuals across eight European countries, researchers used the Nova Food Classification System to categorize foods into four groups:
- Unprocessed or minimally processed foods (MPF)
- Processed culinary ingredients (PCI)
- Processed foods (PF)
- Ultra-processed foods (UPF)
High-Risk UPF Categories
The study identified the following UPF subgroups as particularly hazardous:
- Savory snacks
- Animal-based products (processed meats)
- Ready meals
- Sugar-sweetened and artificially-sweetened beverages
Reducing Risk
Substituting UPF with less-processed foods can significantly lower diabetes risk. Every 10% replacement of UPF with:
- MPF reduces risk by 12%
- PF reduces risk by 10%
- PCI reduces risk by 8%
Expert Insights
“Our findings confirm the link between UPF and type 2 diabetes risk…Replacing UPF with less processed foods was associated with a reduced type 2 diabetes risk.” – Samuel Dicken, UCL researcher
Take Control
To minimize your risk:
- Limit sugary drinks and processed meats
- Opt for whole, minimally processed foods
- Read labels and choose products with fewer ingredients
- Cook meals from scratch using fresh ingredients
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