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Researchers are learning more about how ultra-processed foods can affect your health. lisegagne/Getty Images New research indicates that ultra-processed foods can increase mortality risk among those with type 2 diabetes. Risk of mortality from cardiovascular disease was particularly elevated among these individuals. Further research is required into how and why ultra-processed foods may lead to worse health outcomes among people with diabetes. For those with type 2 diabetes, diet is critical נand eating foods withhigh nutritional content is crucial for a healthy weight and controlled blood sugar levels. However, anew study, led by researchers at the Department of Epidemiology and Prevention at the I.R.C.C.S. Neuromed and published July 26 in the American Journal of Clinical Nutrition, highlights the significance of another factor: the level of processing a food has undergone. Ӕo our knowledge, this is the first cohort study analyzing the impact of ultra-processed foods (UPFs) among people diagnosed with diabetes,Ԡstated Marialaura Bonaccio, PhD, an epidemiologist at the Department of Epidemiology and Prevention atIRCCS Neuromed in Italy and lead author of the research.༯p> Ultra-processed foods more than double heart disease risk To explore the impact of ultra-processed foods on type 2 diabetics, the researchers analyzed data from 1,065 individuals with the metabolic condition.༯p> Data was collected from the ongoingMoli-Sani Study, which began in 2005 and records health information of around 25,000 individuals living in Italyҳ Molise Region. Researchers collected participantsҠdata from 2005-2010 and followed up with them for a median of 11.6 years. They found that those who ate higher amounts of ultra-processed foods were at greater risk of all-cause mortality and mortality fromcardiovascular disease. The difference in risk level was rather unexpected, Bonaccio told Healthline.༯p> ӗe were somewhat surprised by the magnitude of the risks associated with an elevated ultra-processed foods intake, which is 2.5 times higher for [cardiovascular disease] mortality compared to people having less [ultra-processed foods] in their diet,Ԡshe said. Ӕhis is huge.Ԡ Importantly, the researchers also learned thateating healthy foods alongside ultra-processed foods (such as those in theMediterranean Diet) didnҴ negate or ӵndoԠtheir harmful effects.༯p> ӏur data indicate that [ultra-processed foods] intake is a key risk factor for mortality in this population of people with type 2 diabetes independently of adherence to the Mediterranean Diet,Ԡrevealed Bonaccio. Ӕhis means that, even if you report a high adherence to a healthful,nutritious diet, such as the Mediterranean Diet, this is not enough if you still consume lots of UPFs.Լ/p> While the researchers only reviewed the impacts of ultra-processed foods, and not processed foods in general, they believe the findings are still significant. In addition to being the first cohort study to explore the impact of ultra-processed foods on people with type 2 diabetes, ӯur findings have important implications for public health policies,Ԡasserted Bonaccio.༯p> ӛThey] suggest that dietary guidelines for people with type 2 diabetes should also recommend strongly reducing UPF consumption.Լ/p> The lowdown on ultra-processed foods Ultra-processed foods are abundant in US diets, accounting foralmost 60% of an average individualҳ energy intake. But what are they? Essentially, making something ultra-processed involves Ӵaking a food in its natural (homegrown) state and changing it by adding salt, sugar, oil, andadditives like chemicals, colors, flavorings, stabilizers, and preservatives,ԠexplainedKimberly Gomer, MS, a registered dietitian and licensed dietitian nutritionist, and director of nutrition atBody Beautiful Miami.༯p> Gomer told Healthline that adding such ingredients gives foods ӡn extremelylong shelf life נwhich is attractive to both people and industry.Լ/p> The addition of salt, sugar, and fats also makes ultra-processed foods highly addictive. Ӊ call them the Ѵrifecta,Ҡas that combination can cause a large dopamine rush to the brain and signals the body to crave more of the same,ԠexplainedKara Burnstine, MSRD, LDN, CDCES, a registered nutritionist and certified diabetes educator at Pritikin Longevity Center.ࠠ Some well-known ultra-processed foods include: Instant or frozen microwavable meals Baked goods (such as cake, cookies, and bread) Processed meat (like sausages and lunch meats) Sweet breakfast cereals Chips Ice cream Soda However, there are other everyday foods that many of us might consider ӨealthyԠbut are actually ultra-processed. Gomer noted thatprotein bars and shakes are two culprits, while Bonaccio added that certain types of spreadable or sliced cheeses are also ultra-processed. And the list doesnҴ end there. ӏther examples would be flavoredyogurts, low-fat muffins,granola bars, packaged smoothie mixes, and plant-based meat alternatives,Ԡsaid Burnstein. Ӎany of these foods have hidden sugars and salts that are often overlooked,Ԡshe added. How ultra-processed foods impact health There are a few reasons why ultra-processed foods are so bad for people with type 2 diabetes. ӕPFs are loaded with sugar and have less fiber, which leads to rapid glucose spikes,ԠexplainedDr. Srujana Yada, an endocrinologist with Texas Diabetes and Endocrinology.༯p> ӛThis], in turn, causes bad glycemic control in diabetes patients,Ԡshe told Healthline. Furthermore, Ӱrocessed food cancause weight gain, increasedinsulin resistance, and worsened diabetes control.Լ/p> Unsurprisingly, ultra-processed foodsҠaddictive-like properties often make reigning in their consumption a struggle נand this can make managing diabetes even more challenging, said Brea Lofton, MS, RDN, a registered dietitian atLumen. To help keep things in check, Ӂlways consult with a healthcare professional or a registered dietitian for personalized dietary recommendations for diabetes management,Ԡshe added. The broader impacts of ultra-processed foods Utra-processed foods can contribute to adverse health outcomes among all of us נnot just diabetics. First, these foods ӣan cause vitamin andmineral deficiencies,Ԡsaid Yada נwhich can contribute to everything from weakened immunity to more fragile bones.࠼/p> Ultra-processed foods have also been associated with chronic inflammation, Yada shared.Inflammation is linked to increased risk of cardiovascular disease and other health concerns, includinginflammatory bowel disease (IBD),arthritis, anddepression.༯p> But IBD isnҴ the only gut-related issue that can occur. Ӕhe high levels of refined sugars andunhealthy fats can disrupt thegut microbiome,ԠLofton shared with Healthline. As a result, this can Ӱotentially lead to digestive issues and related problems,Ԡshe added. Experts believe an unbalanced gut microbiome may influence everything from immunity and weight to mental well-being and heart health. The inclusion of sugar and fat means that ultra-processed foods are typically high in calories but ӯften low in satiety-inducing nutrients like fiber and protein,ԠLofton stated. Add these factors into the mix alongside theiraddictive qualities, and Ӱeople tend to overconsume these foods, leading to weight gain andincreased risk of obesity,Ԡshe continued. However, Gomer explained itҳ important to understand that the impacts of eating UPFs (and other foods) vary between people. For instance, ӡ very active individual may tolerate foods very differently based on their genetics, metabolic, and health status,Ԡshe stated. While itҳ beneficial to recognize the positives and negatives of different ingredients, Ӊtҳ important not to become hyper-focused on cutting [one] out,ԠGomer said נӡs doing so can lead to disordered eating habits.Լ/p> How to tell if a food is processed With so many different words and marketing taglines on food packaging, it can be challenging to identify what foods are UPFs and which are not. Fortunately, a couple of tactics can aid in spotting UPFs on the shelves. Read food labels Checking the ingredients list is the best approach to take. See a whole lot of words that you donҴ recognize? Thereҳ a good chance the food is processed. Ӈenerally,highly processed foods have long lists of ingredients, many of which are hard to pronounce or unfamiliar,ԠLofton explained. On the other hand, ӷhole andminimally processed foods typically have shorter ingredient lists, often consisting of recognizable, whole-food items.Լ/p> Certain ingredients indicate that something is a UPF, said Burnstein. These include: Added sugars (such asdextrose or highfructosecorn syrup) Artificial sweeteners Artificial flavorings Hydrogenated oil Preservatives Ӕhe higher up these ingredients are on the list, the more they are present in the product,Ԡshe added. Be mindful of products labeled ӮaturalԠor Ӭow-fatԼ/h2> While these might appear healthy at first glance, Ӵheir actual nutritional content can be compromised due to extensive processing and the addition of unhealthy ingredients,Ԡsaid Lofton. For instance, they ӯften contain high levels of sugar or additives that decrease their nutritional content to a large extent,Ԡshe noted. That said, some natural or low-fat products are healthy and donҴ contain added ingredients נitҳ all about checking that label. Ӊtҳ essential to examine the ingredient list and nutritional content for the full picture,Ԡstated Lofton. Takeaway A new study finds that eating more ultra-processed food can increase mortality risk for people with type 2 diabetes.