Four Ultra-Processed Foods that May Increase Diabetes Risk
Lindsay Knake
| 4 min read
Lindsay Knake is a brand journalist for Blue Cross Blue Shield of Michigan.
We know hotdogs, salty chips, sugary drinks and frozen meals aren’t the healthiest options for us. But eating more of these foods is associated with an increased risk of developing Type 2 diabetes, according to the American Diabetes Association (ADA).
Diabetes is a condition in which a person’s body produces less or no insulin, causing unregulated blood sugar. This can lead to serious health problems, including vision loss and foot neuropathy. Type 1 and Type 2 diabetes have no cure, and people with diabetes need careful diet, exercise and medication to stay healthy.
Diet is an important part of managing diabetes as foods directly impact blood sugar. Carbohydrates, particularly refined ones like granulated sugar or white bread, impact blood sugar the most, while protein and fats have a small effect on blood sugar. Moreover, certain ingredients in ultra-processed foods have been theorized to contribute to an increased risk of developing Type 2 diabetes and other chronic illnesses. Ultra-processed foods often contain added:
- Sweeteners
- Sodium
- Fats
- Hydrogenated oils
- Preservatives
- Emulsifiers
- Artificial colors and flavors
These sugar-laden foods lead to higher blood sugar levels and insulin resistance, making blood sugar harder to control and leading to increased weight gain.
In a large 2024 study published by University College London, researchers linked every 10% increase in ultra-processed food intake to a 17% increase in Type 2 diabetes risk.
But not all ultra-processed foods are created equal – researchers identified four foods with greatest risk of developing diabetes.
Ultra-processed meats
Ultra-processed meats such as bacon, sausage and lunch meat are among the foods associated with the highest risk of developing Type 2 diabetes, according to the ADA. These kinds of meat have less protein and more calories, nitrates, saturated fats and sodium than meat that isn’t ultra-processed, according to the Cleveland Clinic.
Ready-to-eat meals
Microwavable dinners and pre-packaged meals are another food to avoid to reduce diabetes risk, according to the ADA. These foods are high in sodium, preservatives and added fats for flavor, and they are often dense in calories compared to similar foods prepared fresh.
The excess sodium can also increase blood pressure. People with diabetes are more than twice as likely to have high blood pressure, which can contribute to a higher risk of heart disease.
Sweet drinks
More than 60% of Americans report drinking a sugary and artificially sweetened beverage such as soda, energy drinks, sports drinks, sugary coffees and teas or sweetened waters every day.
Sugary drinks are connected to increased risk of diabetes. Drinking 4 ounces of these sugar-laden beverages daily is linked to a 16% increase in diabetes risk in the following four years, a Harvard University study found. These drinks also lead to weight gain, which can increase diabetes risk, according to a study.
While artificial sweeteners don’t directly impact blood sugar, a large cohort study of more than 100,000 people found drinking even artificially sweetened sodas and other drinks was associated with an increased risk of Type 2 diabetes.
Packaged, salty snacks
Packaged convenience snacks, such as chips, often lack nutritional value and aren’t filling, making them easy to eat in high quantities. Salty, packaged snacks have high sodium and saturated fats, which are linked to diabetes risk and can also contribute to a number of health problems such as high cholesterol and heart disease.
More than 97 million Americans have prediabetes, which is reversable for most people with healthy diet and exercise. Try to eat these ultra-processed foods and beverages less often and make a habit of choosing whole and fresh foods instead. To prevent diabetes and eat healthy with diabetes, focus on:
- Fresh, non-starchy, high-fiber vegetables and fruits
- Whole grains
- Water, unsweetened tea and coffee
- Healthy cooking oils such as olive or canola oil
- Smaller portion sizes
- Lower-fat meats and fish
Talk to your primary care physician about a healthy, well-balanced diet and other lifestyle choices to prevent and manage diabetes.
Image: Getty Images
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