(Diabetes) Which food is worse for blood sugar, canned food or ramen?

A recent study found that a 10% increase in ultra-processed food intake increases the risk of developing diabetes by 17%.

 

Ultra-processed foods are foods that contain a lot of food additives and have gone through multiple processing and modification processes. They collectively refer to frozen foods, fast foods, instant foods, and processed beverages. Their delicious flavor and ease of preparation make them popular. According to a study titled "Estimated Ultra-Processed Food Intake Among Korean Adults" published in the Journal of the Korean Society of Community Nutrition, Korean adults consume 29.3% of their calories from ultra-processed foods. Ultra-processed foods are harmful to your health because nutrients such as fiber and minerals are destroyed during the processing.

Ultra-processed foods are a concept based on the "Food Classification System (NOVA)" developed in Brazil. Based on the degree and characteristics of processing, they are categorized into: ▲Unprocessed/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, sausage, etc.). Ultra-processed foods are high in sugar and fat, but contain virtually no vitamins, fiber, or other nutrients, resulting in very poor calorie quality.

 

A joint research team from University College London, University of Cambridge, and Imperial College London followed 14,236 people across eight European countries for approximately 10 years. Using data on the participants' diet, lifestyle, and other environmental factors, as well as chronic disease incidence, the team analyzed the correlation between the degree of food processing and the risk of developing diabetes. The team analyzed the risk of developing diabetes for each of the four food groups according to the food classification system, and then divided ultra-processed foods into nine subgroups for further analysis.

 

The subgroups of ultra-processed foods are ▲bread, biscuits, and cereals ▲sauces, spreads, and condiments ▲desserts such as cakes ▲salty snacks ▲plant-based foods ▲animal-based foods ▲ready-to-eat foods ▲beverages sweetened with artificial sweeteners or sugar ▲alcoholic beverages.

 

The analysis found that a 10% increase in ultra-processed food intake increased the risk of developing diabetes by 17%. However, replacing ultra-processed foods with less processed ones reduced the risk of developing diabetes. Replacing 10% of ultra-processed foods with processed foods and ingredients reduced the risk of developing diabetes by 14%. The research team analyzed that body fat and weight gain due to ultra-processed food consumption increased the risk of developing diabetes.

 

Among ultra-processed foods, salty snacks, animal products, instant foods, and sugary drinks increased the risk of developing diabetes.

Bread, biscuits, cereals, and plant-based foods were not associated with a higher risk of developing diabetes.

Dr. Rachel Batterham, who led the study, said, “When consuming processed foods, it is important to be selective, such as choosing those with fewer processing steps and fewer food additives, and to try to replace them with natural ingredients.”

 

To reduce your intake of ultra-processed foods, it's helpful to identify them by referring to the Nutrition Facts label on the back of the package. According to the Food and Agriculture Organization of the United Nations (FAO), ultra-processed foods include those containing casein, lactose, gluten, maltodextrin, high-fructose corn syrup, hydrogenated oils, and flavor enhancers. When choosing ultra-processed foods, choose those that are rich in nutrients like fiber, protein, and minerals. It's also helpful to supplement your diet with supplements based on the Nutrition Facts label when cooking.

 

 

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People with diabetes

We need to be careful with ultra-processed foods.