Recently, a study found that a 10% increase in ultra-processed food intake raises the risk of developing diabetes by 17%.

 

Ultra-processed foods are foods that contain many food additives and have undergone multiple processing and transformation processes, including frozen foods, fast foods, instant cooking foods, and processed beverages. They are popular because they are tasty and easy to prepare. According to a paper titled "Estimation of Ultra-Processed Food Intake in Korean Adults" published in the Journal of the Korean Society of Community Nutrition, Korean adults consume 29.3% of their caloric intake from ultra-processed foods. These foods destroy nutrients such as fiber and minerals during processing, which can be harmful to health.

Ultra-processed foods are a concept based on the 'Food Classification System (NOVA)' developed in Brazil. Depending on the degree of processing and characteristics of the food, they are classified into ▲Unprocessed or minimally processed foods (vegetables, fruits, grains, milk, etc.), ▲Processed ingredients (oil, butter, sugar, salt, etc.), ▲Processed foods (canned goods, cheese, bread, beer, etc.), and ▲Ultra-processed foods (ramen, ham, sausages, etc.). Ultra-processed foods are high in sugars and fats, contain little to no vitamins or fiber, and have very poor nutritional quality in terms of caloric value.

 

A joint research team from University of London, University of Cambridge, and Imperial College London in the UK tracked 14,236 people across eight European countries over approximately 10 years. The team analyzed the correlation between the degree of food processing and the risk of developing diabetes by utilizing data on participants' diets, lifestyles, and other environmental factors, as well as chronic disease incidence rates. The researchers first analyzed the risk of developing diabetes across four food groups according to a food classification system, then further subdivided ultra-processed foods into nine subgroups for additional analysis.

 

The subgroups of highly processed foods include bread, biscuits, cereals; sauces, spreads, seasonings; desserts such as cakes; salty snacks; plant-based foods; animal-based foods; instant cooked foods; beverages sweetened with artificial sweeteners or sugar; and alcoholic beverages.

 

The analysis showed that a 10% increase in ultra-processed food intake was associated with a 17% higher risk of developing diabetes. However, replacing ultra-processed foods with less processed foods resulted in a reduced risk of developing diabetes. Replacing 10% of ultra-processed foods with processed foods and processed ingredients decreased the risk of diabetes by 14%. The research team concluded that increased body fat and weight gain due to ultra-processed food consumption contributed to the higher risk of developing diabetes.

 

Among processed foods, salty snacks, animal-based foods, instant cooked foods, and sweetened beverages increased the risk of developing diabetes.

Bread, biscuits, cereal, and plant-based foods were not associated with the risk of developing diabetes.

Dr. Rachel Batterham, who led the research, said, "When consuming processed foods, it is necessary to select those with minimal processing, low food additive content, and to make efforts to choose natural ingredients as substitutes."

 

To reduce the intake of ultra-processed foods, it is advisable to check the nutrition facts label on the back of the packaging to identify ultra-processed foods. According to the Food and Agriculture Organization (FAO) of the United Nations, foods containing ▲casein ▲lactose ▲gluten ▲maltodextrin ▲high-fructose corn syrup ▲hydrogenated fats ▲flavor enhancers are classified as ultra-processed foods. Among ultra-processed foods, it is best to choose products that contain high levels of nutrients such as fiber, protein, and minerals. Additionally, supplementing deficient nutrients based on the nutrition facts during cooking can also be helpful.

 

 

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People with diabetes

Caution is needed with highly processed foods.