Reduce type 2 diabetes risk by ditching ultra-processed food
by KalingaTV Bureau · KalingaTVA new study has found that, ditching Processed foods can significantly reduce the chances of type 2 Diabetes.
A study published in The Lancet Regional Health, Europe, conducted by the University of Cambridge and Imperial College London experts, reveals that highly processed foods (UPFs) can increase the chances of type 2 diabetes risk.
The researchers found that every 10% increase in the amount of ultra-processed foods in a person’s diet is linked with a 17% increase in type 2 diabetes risk. But this risk can be reduced by consuming less processed foods instead. Foods like processed meats, ready-made meals, sugar-sweetened and artificially-sweetened beverages possess the greatest risk in type 2 diabetes.
Let us first know what type 2 diabetes is !
Type 2 diabetes is a chronic condition that occurs when the body can not use insulin properly, resulting high blood sugar levels. It’s the most common type of diabetes, affecting more than 95% of people with diabetes. There is no cure for type 2 diabetes but it may be possible to reverse the condition to a point where you do not need medication to manage it and your body does not suffer ill effects from having blood sugar levels that are too high.
Ultra-processed foods are linked to an increased risk of type 2 diabetes due to refined carbohydrates, added sugars, high sodium content and saturated fats.
Nichola Ludlam-Raine, a specialist dietitian and author of How Not To Eat Ultra-Processed said that, the findings align with previous research linking ultra-processed foods with an increased risk of chronic diseases, including type 2 diabetes. She said “This is not surprising, as UPFs are often high in refined sugars, unhealthy fats, and low in essential nutrients as well as fiber.”
Additionally, UPFs typically have a low fiber content, contributing to poor blood sugar regulation and reduced satiety. This can cause over consumption and weight gain, both of which increase diabetes risk.
Replacing UPFs with whole, minimally processed foods can help with weight management and it can stabilize the blood sugar levels, which is important for reducing chances of type 2 diabetes.
What are ultra-processed food and how to identify them ?
Ultra-processed foods are those foods that have been significantly altered from their original state and industrial products which are transformed from whole foods through multiple processes. These foods contain many ingredients that are not mostly used in home cooked foods.
Packaged chips, frozen meals, sugary drinks, refined grains are some example of ultra-processed food.
To find out which are the ultra-processed food, check the label before buying anything. Don’t buy the products which contain many ingredients with unfamiliar names or which includes high sugar, salt and unhealthy fats. Be careful while buying Pre-cooked or pre-prepared foods, foods which often requires microwaving.
How to replace ultra-processed foods with healthy food ?
To replace ultra-processed foods with healthy the first step you need to follow is to track your food intake for a week. Identify the ultra-processed foods that you are consuming and find the ultranative healthy food option for that.
Focus on whole foods like fruits, vegetables and whole grains. Replace sugary drinks with infused water and herbal tea. Use grilled chicken, fish insted of processed meats. Eat fruits, nuts, carrot sticks with hummus to avoid consuming snack foods.
Tips to follow
- Start small: replace one-ultra processed food per week.
- Explore new recipes
- Consult a dietitian for healthy diet chart.
By following these steps you will gradually replace the ultra-processed foods with healthy food.