Such research has looked at ultra-processed foods and their health risks for the last couple of years. While scientists have already linked diets high in ultra-processed foods to Type 2 diabetes, new research found four particular foods of importance in making the individual more prone to developing the health condition.
While making it hard for the body to manage blood sugar levels, it increases the risk of contracting a host of other health conditions, such as Alzheimer's disease or heart disease. In the end, do all that is in your power to prevent yourself from developing this condition of type 2 diabetes.
The research implicates these foods as serious diabetes risks and goes on to explain how they work.
Snacks
Those include salty, prepackaged appetizers and chips. These could contain unhealthy fats, salt, and refined carbohydrates that may lead to insulin resistance, inflammation, and finally result in a heightened risk of type 2 diabetes," Keatley explains. "Added salt can also pull down the blood pressure and negatively affect cardiovascular health.
Ultra-processed meat
According to Keatley, meats such as bacon, sausage, and cold cuts usually have high levels of sodium, preservatives, such as nitrates, and unhealthy fats. All these features contribute to higher levels of body inflammation and insulin resistance, two key factors in the onset of type 2 diabetes. "Processed meats also tend to be calorically dense while giving little nutritional value," Keatley elaborates.
Ready-to-eat meals
While convenient, they may do your health no good. "Most of the convenience foods and ready-to-eat meals contain high amounts of saturated fats and added sugars and sodium," says Keri Gans, RD, author of The Small Change Diet. Higher consumption of saturated fat and sodium has been linked to increased risk for both heart disease and certain cancers.
Trans fat and sodium found in processed foods could result in less fiber and protein intake, contributing to a higher risk of type 2 diabetes over time, Keatley says. "A lack of fiber combined with empty calories can lead to overeating and poor glucose metabolism," he explains.
Sweetened beverages
Increased risk of type 2 diabetes has occurred with both drinks sweetened with added sugar and drinks with artificial sugar. "Sweetened drinks contain a lot of added sugars, and added sugars have been associated with increased body inflammation," Gans explains. This can lead to diseases such as diabetes, heart disease, and cancer."
"But they themselves might be retrogressive," Keatley commented, "in the sense that they may be disturbing the gut microbiota and leading to cravings for sweet foods," hence indirectly contributing to poor glucose control.
On that note: The researchers report that the risk of type 2 diabetes was lowered when participants traded unprocessed or minimally processed foods for other forms of processed foods—for instance, cheese, preserved fruits and vegetables, and salted nuts.
"Reduce the ultra-processed foods as much as possible while switching to real, whole foods," Keatley says. "Once in a while, they can be okay, but they really shouldn't take the bulk of your diet."