The rise of type 2 diabetes is becoming a looming health crisis and many people who have it aren’t even aware they have it. And then there’s prediabetes, a “pre” condition that affects an astonishing one in three people, a precursor to the main event. And what do these conditions have in common? They’re marked by insulin resistance, a condition where cells stubbornly refuse to heed insulin’s call.
How do they differ? In prediabetes, fasting blood sugar levels breach the normal boundaries, hovering between 100-125 mg/dL, a warning shot that all isn’t well metabolically. But for many, this is just the opening act, as prediabetes can, over time, turn into type 2 diabetes, where fasting blood sugar levels soar past 126 mg/dL, signaling a full-blown metabolic upheaval.
Type 2 diabetes is problematic because it damages organs, like the heart, but also the kidneys, brain, liver, and visual system, as diabetes can cause blindness due to a condition called diabetic retinopathy. If you have type 2 diabetes, you have double the risk of cardiovascular disease as a person without poor metabolic health. There’s also evidence that tissue damage begins early, at the stage of prediabetes.
So, who gets type 2 diabetes and why? Genetics are a factor. If you have close relatives with type 2 diabetes, you should monitor your fasting blood sugar closely, as you’re at higher risk. Lifestyle and other health conditions play a role too. Obesity, physical inactivity, and eating an unhealthy diet, especially drinking soft drinks, also increase the odds.
Another factor that contributes to the progression of this disease is eating an ultra-processed food diet. And guess what? According to ScienceDaily.com, more than 60 percent of what people buy at the grocery store is ultra-processed.
What Are Ultra-Processed Foods?
Foods in packages undergo various levels of processing. Minimally processed foods may only have been washed or cut before going into the package, so they retain most of the characteristics of a whole food. Ultra-processed foods, however, are less recognizable. Manufacturers send them through more extensive processing – taking out the fiber, adding salt, flavorings, colorings, and other additives. The goal is to make them more flavorful and enticing while producing them cheaply.
Ultra-processed foods do your metabolic health no favors. They may contain lots of sugar and their lack of fiber triggers blood glucose spike that can lead to insulin resistance. If you eat these foods consistently, especially if you gain weight from doing so, your risk for prediabetes and type 2 diabetes goes up. It also makes it harder to manage these conditions.
Plus, packaged foods with their abundance of sugar, salt, and additives, are addictive for some people. Continually eating these foods leads to cravings for more. You feel a short-term boost when you bite into a bag of chips, or a cookie and you want to recreate those good feelings by eating more.
Ultra-processed Foods Also Fuel Inflammation
There’s another problem with ultra-processed fuels and the insulin resistance they create. These foods can disrupt your gut microbiome. (due to their additives and lack of fiber) This can affect the immune cells in your gut and the integrity of your gut lining. This can cause immune cells to escape from your intestinal tract and enter your bloodstream, leading to low-grade inflammation.
For example, early studies show the emulsifiers in so many processed foods may damage the gut lining and allow immune cells to escape their intestinal confines. You don’t want this type of inflammation, as it is linked with health issues, including cardiovascular disease.
Make Smarter Food Choices — Lots of Whole, Unprocessed Foods
What does science say about ultra-processed foods and the risk of type 2 diabetes? The news isn’t good. A study looked at 18 different research papers that included over one million people and found that those who ate many of these foods, including sugar drinks, packaged snacks, and pre-made meals, were placing themselves at higher risk for type 2 diabetes.
Another study published in the Journal of the American Medical Association found a link between consuming a diet rich in ultra-processed foods and greater odds of developing type 2 diabetes. This is an observational study, so there could also be other factors influencing the risk beyond an ultra-processed diet.
Lower Your Risk
So, what can you do to reduce the consumption of processed foods and lower your risk for type 2 diabetes and its progression if you already have it? Change what you drop in your shopping cart! Head to the outer perimeter of the grocery store and pick up more whole foods. This includes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats like nuts and seeds.
Another strategy is to cook at home more often. You have no transparency when you eat out. Even a “healthy” plate of vegetables may have been prepared with highly processed oils. When you cook at home, you control the ingredients. You can your family can enjoy a meal without the added sugar, salt, and unhealthy fats found in many processed foods.
Get moving too! Focus more on physical activity, quality sleep, and stress management. Regular exercise will improve blood glucose control and how your cells respond to insulin, while stress management techniques like yoga and meditation help reduce inflammation and manage stress, which is beneficial for heart health.
What Are Some of the Worst Ultra-Processed Foods?
Some foods to avoid for your health include:
- Sugary drinks: Sodas, sports drinks, and other sweetened beverages are the worst ultra-processed foods. They are high in sugar and can lead to weight gain, tooth decay, and other health problems.
- Fast food: Fast food is typically high in calories, unhealthy fats, and sodium. Frequent consumption of fast food has been linked to weight gain, obesity, and an increased risk of heart disease and type 2 diabetes.
- Processed meats: Processed meats like hot dogs, bacon, and sausage are high in sodium and contain added preservatives like nitrites.
- Snack foods: Snack foods like chips, crackers, and cookies are often high in calories, unhealthy fats, and added sugars that contribute to weight gain, a risk factor for type 2 diabetes.
- Frozen meals: Frozen meals are often high in sodium and contain additives like preservatives and flavorings. These meals are also not that nutritious and are often high in calories.
- Breakfast cereals: Many breakfast cereals are high in sugar and processed grains. They also contain added preservatives and artificial colors that could disrupt the gut lining.
Conclusion
Now you know why ultra-processed foods are harmful to your metabolic health. They’re not nutritious and they contribute to obesity and insulin resistance. So, what’s to love about them? Focus on healthy choices and adopt a whole-food-based lifestyle, and you’ll feel better inside and out!
References:
- Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies (2023). Available at: academic.oup.com/ije/article-abstract/51/4/1120/6460628?redirectedFrom=fulltext (Accessed: 20 April 2023).
- Delpino FM, Figueiredo LM, Bielemann RM, da Silva BGC, Dos Santos FS, Mintem GC, Flores TR, Arcêncio RA, Nunes BP. Ultra-processed food, and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. Int J Epidemiol. 2022 Aug 10;51(4):1120-1141. doi: 10.1093/ije/dyab247. PMID: 34904160.
- “What are Ultra-Processed Foods, and are they Harmful?.” 18 Apr. 2023, newsroom.clevelandclinic.org/2023/04/18/what-are-ultra-processed-foods-and-are-they-harmful/.
- “What does ultra-processed food really do to our blood sugar?.” 06 Oct. 2021, sbs.com.au/food/article/2021/10/06/what-does-ultra-processed-food-really-do-our-blood-sugar.
- “What are ultra-processed foods and are they bad for our health?.” 09 Jan. 2020, health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605.
- “Ultraprocessed Food Consumption and Risk of Type 2 Diabetes.” jamanetwork.com/journals/jamainternalmedicine/fullarticle/2757497.
- “Cardiovascular organ damage in type 2 diabetes mellitus: the role of ….” 10 May. 2019,.ncbi.nlm.nih.gov/pmc/articles/PMC6511166/.
- Federation of American Societies for Experimental Biology (FASEB). “Highly processed foods dominate U. S. grocery purchases.” ScienceDaily. ScienceDaily, 29 March 2015. <www.sciencedaily.com/releases/2015/03/150329141017.htm>.
- “Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review.” 22 Mar. 2023, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058108/.
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