The role of ultra-processed foods in type 2 diabetes risk: A scientific review
Find out how having UPFs in your regular diet can affect the risks of diabetes
Ultra-processed foods (UPFs) have become a staple in the modern diet, making up 57% of the UK's daily energy intake. These industrially processed products, often rich in added sugars, fats, and preservatives, have been linked to an increased risk of type 2 diabetes. A recent study published in The Lancet followed over 311,000 individuals across Europe, revealing that those consuming the highest levels of UPFs were more likely to develop type 2 diabetes, even when adjusted for fat, sugar, and sodium intake.
Understanding UPFs and their risks
UPFs are classified as NOVA 4, meaning they contain ingredients and additives not commonly found in household kitchens, such as emulsifiers, stabilisers, and flavourings. Common UPFs include ready meals, breakfast cereals, processed meats, and artificially sweetened beverages. According to the study, a higher intake of these foods was consistently associated with an elevated risk of type 2 diabetes.
Notably, the UK had the highest consumption of UPFs among the eight countries studied. With an average participant age of 52.5 years, 4.6% developed type 2 diabetes over the 10-year follow-up period.
Why UPFs are harmful
Several factors contribute to the harmful effects of UPFs. These foods are often energy-dense, low in fibre, and high in sugars and fats, making them easier to overconsume and contributing to obesity - one of the main risk factors for type 2 diabetes. Additionally, the disruption of the food matrix during processing alters how the body absorbs these foods, leading to metabolic imbalances. Additives like preservatives and emulsifiers may also negatively impact gut health, further contributing to diabetes risk.
Not all UPFs are equal
Interestingly, the study also identified that not all UPFs carry the same risk. For instance, savoury snacks, processed meats, and sugary drinks were strongly associated with an increased risk of type 2 diabetes. In contrast, some foods like bread, cereals, and plant-based alternatives were linked to a lower risk. This suggests that the degree and type of processing, along with the nutritional profile of the food, play a critical role in its health impact.
Risks and symptoms
Increased diabetes risk: Consuming high levels of ultra-processed foods (UPFs) elevates the likelihood of developing type 2 diabetes.
Common symptoms: Frequent urination, increased thirst, unexplained weight loss, fatigue, and blurred vision are key indicators.
Long-term complications: Unmanaged diabetes can lead to serious health issues, including heart disease, nerve damage, kidney problems, and vision loss.
Metabolic health matters: Early identification of metabolic risks is crucial to preventing these complications and promoting long-term employee well-being.
Implications for employers and employee health
In the UK workforce, where one in three adults is prediabetic, understanding the impact of diet is essential for effective health interventions. Early detection of metabolic risk factors, such as those associated with high UPF consumption, is key to preventing long-term health complications like diabetes.
At Qured, our tailored health screening services focus on identifying these risks early. We help employees understand their health profile through comprehensive GP-led assessments and provide actionable insights into lifestyle changes, including dietary adjustments, to improve wellbeing. For employers, addressing issues like UPF consumption and diabetes risk is not just about health promotion but also reducing sickness absence and enhancing workforce productivity.
By offering early screening and prevention programs, Qured helps businesses tackle the growing prevalence of lifestyle-related diseases like type 2 diabetes. Screening for metabolic health risks, such as elevated blood glucose or insulin resistance, can provide employees with the knowledge and tools they need to manage their health proactively, ensuring a healthier, more resilient workforce.
How to take control
Cut back on UPFs: Opt for whole, nutrient-rich foods to stabilise blood sugar levels and support long-term health.
Stay active: Incorporate light exercise into your routine to improve insulin sensitivity and overall wellness.
Prioritise sleep: Establish a consistent sleep schedule, creating an environment that promotes quality rest.
Manage stress: Practice mindfulness and relaxation techniques to reduce the impact of work-related stress.
Monitor your health: Regularly check key health metrics and consult with professionals for personalised advice.
Stay hydrated: Keep water intake high and reduce sugary drink consumption to support stable blood sugar.
Use light strategically: Maximise bright light exposure during shifts and limit screen time before rest.
Consider supplements: Consult with healthcare providers to determine if vitamin D or other supplements are needed.
Conclusion
While eliminating UPFs entirely may be unrealistic, promoting a balanced diet rich in whole foods is crucial for managing diabetes risk. Qured’s health screening services enable businesses to take a proactive approach to employee health, identifying potential issues before they develop into chronic conditions, such as type 2 diabetes. Together, we can support healthier lifestyles and reduce the burden of lifestyle-related diseases in the workplace. Find out what Qured can do for your people.