A recent study has found that reducing ultra-processed foods (UPF) in your diet can significantly lower the risk of developing type 2 diabetes. Conducted by researchers from UCL, the University of Cambridge, and Imperial College London, the study reveals that consuming fewer highly processed foods and opting for minimally processed alternatives can make a difference in diabetes prevention.
Published in The Lancet Regional Health—Europe, the research followed 311,892 individuals across eight European countries for nearly 11 years. During this period, 14,236 participants developed type 2 diabetes. The findings show that for every 10% increase in ultra-processed foods in the diet, the risk of type 2 diabetes rises by 17%. However, by substituting UPF with healthier options, this risk can be significantly reduced.
Savoury snacks, processed meats, ready meals, and sugar-sweetened or artificially sweetened beverages were the foods most strongly linked to increased type 2 diabetes risk. These findings suggest that dietary changes should focus on these specific ultra-processed foods to reduce the risk of chronic diseases like type 2 diabetes.
Food processing levels are categorized using the Nova classification, which divides foods into four groups: unprocessed or minimally processed foods (MPF) like fruits, eggs, and milk; processed culinary ingredients (PCI) like salt and oil; processed foods (PF) such as cheese and tinned fish; and ultra-processed foods like sweets, snacks, and ready-to-eat meals.
While the exact link between UPF and type 2 diabetes isn’t entirely understood, weight gain and overconsumption are believed to be significant contributors. In a previous study, body fat accounted for nearly half of the increased risk, a trend that was confirmed in this new research.
Samuel Dicken, the study’s lead author from UCL Division of Medicine, explained, “Ultra-processed foods have been linked to higher risks of type 2 diabetes and other chronic diseases. Our findings show that by reducing UPF consumption by just 10% and replacing them with less processed options, individuals can lower their diabetes risk.”
The researchers also examined different types of ultra-processed foods and their varying impacts on diabetes risk. For example, replacing 10% of UPF with minimally processed foods or processed culinary ingredients reduced the risk of type 2 diabetes by 14%. When substituted with processed foods, the risk dropped even further by 18%, possibly due to certain processed foods like nuts, artisan bread, and preserved fruits having a more favourable impact.
Interestingly, not all ultra-processed foods carried the same risk. The study found that UPF categories like bread, biscuits, breakfast cereals, sweets, and plant-based alternatives were associated with a lower incidence of type 2 diabetes compared to items like sugary beverages and savoury snacks.
Professor Rachel Batterham from UCL added, “Our detailed analysis of UPF subgroups has been eye-opening. It shows that not all UPF should be treated equally, and dietary advice should focus more on limiting sugary drinks and savoury snacks while recognizing that some processed foods, like bread and cereals, may pose less risk.”
While this observational study highlights clear associations between UPF and type 2 diabetes, it does not confirm direct causality. The UCL team is currently conducting a trial comparing the effects of ultra-processed and minimally processed diets, with results expected in 2025.
In addition, a report by the UK Scientific Advisory Committee on Nutrition (SACN) in 2023 supported the findings of this study, linking ultra-processed foods to an increased risk of obesity, type 2 diabetes, and depression. The report emphasized the need for more research to understand these connections fully.
Professor Marc Gunter from Imperial College London, one of the study’s coordinators, said, “This study adds to growing evidence linking UPF consumption with chronic diseases like obesity and type 2 diabetes. Reducing UPF intake and choosing more whole, unprocessed foods could be a key strategy in lowering the risk of type 2 diabetes.”
In summary, by reducing ultra-processed foods and making simple swaps to more natural, whole foods, individuals can actively lower their risk of type 2 diabetes and other chronic diseases.