Daijiworld Media Network - Mumbai

Mumbai, Jan 14: Ultra-processed foods, which make up over half of daily calorie intake in many developed countries, are increasingly being linked to a higher risk of type 2 diabetes, according to recent research.

While there is no single universally accepted definition of ultra-processed foods, the widely used NOVA classification describes them as products made using industrial formulations and processes, often containing ingredients not commonly found in household kitchens, such as emulsifiers, stabilisers and additives.

Multiple studies have now shown that frequent consumption of such foods can negatively impact metabolic health. One major concern highlighted by researchers is the increased risk of developing type 2 diabetes.

A large 2024 international study analysing data from nearly 2 million people across 20 countries found a clear association between meat consumption and diabetes risk. Participants who consumed around 50 grams of processed meat daily — roughly two slices of ham — had a 15% higher risk of developing type 2 diabetes over a 10-year period. Similarly, eating 100 grams of unprocessed red meat per day was linked to a 10% higher risk.

Medical experts say processed meats are often high in saturated fats, sodium and preservatives like nitrates, all of which have been linked to insulin resistance. Researchers also believe nitrosamines, formed from nitrates and nitrites used in processed meats, may damage insulin-producing cells in the pancreas. Additionally, red meat’s high heme iron content may contribute to inflammation and oxidative stress, both associated with diabetes development.

Another 2024 study highlighted that ultra-processed foods as a broader category also pose a significant risk. The findings suggested that for every 10% increase in ultra-processed foods in a person’s diet, the risk of type 2 diabetes rose by 17. However, the study also offered hope, noting that replacing these foods with minimally processed alternatives could significantly reduce this risk.

The highest-risk ultra-processed food groups included savoury snacks, processed animal products, ready-to-eat meals, and sugar-sweetened or artificially sweetened beverages. In contrast, some ultra-processed items such as certain breads, cereals and plant-based alternatives did not show the same level of risk, indicating the need for more detailed research.

Dietitians stress that small, practical dietary changes can go a long way. Swapping sugary snacks for fruits or nuts, choosing plain yogurt over sweetened varieties, cooking meals at home, and replacing processed meats with lean proteins like fish or chicken are among the recommended steps.

Experts underline that while ultra-processed foods are convenient, reducing their intake and choosing more natural, minimally processed options can play a key role in lowering the risk of type 2 diabetes and improving overall health.