Ultra-Processed Foods and Their Link to Diabetes

Quick Answer

Ultra-processed foods (UPFs) are industrial formulations containing ingredients rarely used in home cooking, such as artificial sweeteners, emulsifiers, and colorings. Recent studies show that regular consumption increases the risk of developing type 2 diabetes by up to 53%. With Dr. Mai Obeid, Clinical Nutritionist, you can learn how to identify these foods and replace them with healthy alternatives that protect your health.

What Are Ultra-Processed Foods?

Ultra-processed foods (UPFs) are industrial food products that undergo complex manufacturing processes and contain ingredients we rarely use in our home kitchens. These foods are not simply "processed" but rather industrial formulations designed to be hyper-palatable and have a long shelf life.

Today, ultra-processed foods account for approximately 60% of calories consumed in many developed countries, and this number is steadily increasing in our Arab region. As a clinical nutritionist, I see daily in my clinic how these foods negatively impact my patients' health, especially regarding type 2 diabetes management.

The Difference Between Processed and Ultra-Processed Foods

It's important to distinguish between different levels of processing:

• Unprocessed or minimally processed foods: Fresh fruits and vegetables, whole grains, fresh meats
• Processed culinary ingredients: Vegetable oils, butter, sugar, salt
• Processed foods: Cheese, simple bread, canned vegetables
• Ultra-processed foods: Soft drinks, potato chips, hot dogs, packaged sweets, ready meals

The NOVA Classification: Your Guide to Understanding Food Processing Levels

The NOVA classification is a food classification system developed by the University of São Paulo in Brazil and is considered the gold standard for classifying foods based on their degree of processing. This system divides foods into four main groups:

Group 1: Unprocessed or Minimally Processed Foods

Includes natural foods or those that have undergone simple processes such as drying, freezing, or pasteurization without adding other substances. Examples: fresh fruits, vegetables, legumes, eggs, fresh meats, fresh milk, unsalted nuts.

Group 2: Processed Culinary Ingredients

Substances extracted from Group 1 foods or from nature, used in food preparation and cooking. Examples: vegetable oils, butter, sugar, salt, flour.

Group 3: Processed Foods

Products made by adding Group 2 ingredients to Group 1 foods, aimed at increasing shelf life or improving sensory qualities. Examples: traditional bread, cheese, fruits canned in syrup, fish canned in olive oil.

Group 4: Ultra-Processed Foods

Industrial formulations of substances derived from foods or manufactured in laboratories, containing little or no whole foods. They are characterized by:

• Containing 5 or more ingredients
• Having ingredients not used in home cooking
• Containing flavor, color, and texture enhancers
• Being designed to be hyper-palatable and addictive

Examples: soft drinks, potato chips, industrial chocolate, industrial ice cream, hot dogs and deli meats, packaged pastries, sugary breakfast cereals, frozen ready meals, energy drinks.

Scientific Studies: The Link Between Ultra-Processed Foods and Type 2 Diabetes

The scientific evidence linking ultra-processed food consumption to type 2 diabetes has become strong and growing. Let's review the most important recent studies:

Large-Scale British Study (2023)

Published in The Lancet Diabetes & Endocrinology, involving more than 200,000 participants over 10 years. Results showed that people who consume high amounts of ultra-processed foods (more than 20% of their daily calories) have a 53% higher risk of developing type 2 diabetes compared to those who consume them in small amounts.

French Meta-Analysis (2024)

This study compiled data from 45 previous studies involving more than 10 million participants. Results confirmed a clear relationship between every 10% increase in ultra-processed food consumption and a 12% increase in the risk of developing type 2 diabetes.

American Study on Biological Mechanisms (2025)

Published in Nature Metabolism, focusing on understanding biological mechanisms. It showed that ultra-processed foods lead to:

• Gut microbiome disruption: Reduction of beneficial bacteria and increase of harmful bacteria
• Chronic low-grade inflammation: Elevation of inflammation markers in the blood
• Insulin resistance: Decreased cell sensitivity to insulin
• Satiety hormone disruption: Dysfunction in hunger and satiety signals

Spanish Study on Food Additives (2025)

Focused on the role of emulsifiers and artificial sweeteners in ultra-processed foods. It showed that these substances negatively affect the intestinal lining and increase intestinal permeability, contributing to chronic inflammation and insulin resistance.

How Do Ultra-Processed Foods Affect Your Metabolic Health?

Understanding the mechanisms linking ultra-processed foods to diabetes helps you make better dietary decisions:

1. Rapid Blood Sugar Spike

Most ultra-processed foods contain refined carbohydrates and added sugars that cause a rapid rise in blood sugar levels, followed by a sharp drop. These constant fluctuations stress the pancreas and contribute to the development of insulin resistance.

2. Excess Calorie Consumption

Ultra-processed foods are designed to be "hyper-palatable" - meaning they activate reward centers in the brain similar to addictive drugs. This makes you consume more calories than you need without feeling full, leading to weight gain and obesity, which are among the most important risk factors for diabetes.

3. Essential Nutrient Deficiency

Despite their high calorie content, ultra-processed foods are poor in vitamins, minerals, fiber, and antioxidants. This deficiency negatively affects cell health and their ability to respond to insulin.

4. Gut Microbiome Disruption

Food additives in ultra-processed foods, especially emulsifiers and artificial sweeteners, alter the composition of bacteria in the gut. Recent research links gut microbiome disruption to the development of type 2 diabetes.

5. Chronic Inflammation

Trans fats, hydrogenated oils, and preservatives in ultra-processed foods trigger a chronic inflammatory response in the body. This low-grade inflammation contributes to the development of insulin resistance and diabetes.

How to Identify Ultra-Processed Foods?

In my clinic, I teach my patients how to read food labels smartly. Here are the warning signs that indicate a product is ultra-processed:

Signs in the Ingredient List

• Long ingredient list: More than 5 ingredients is usually an indicator
• Ingredients with complex chemical names: Such as BHT, BHA, TBHQ
• Artificial sweeteners: Sucralose, aspartame, saccharin
• High fructose corn syrup: Artificial sweetener linked to insulin resistance
• Hydrogenated or partially hydrogenated oils: Source of trans fats
• Emulsifiers: Soy lecithin, mono and diglycerides
• Flavor enhancers: Monosodium glutamate (MSG)
• Artificial colors: Yellow 5, Red 40, Blue 1
• Artificial preservatives: Sodium nitrate and nitrite

Distinctive Packaging

Ultra-processed foods usually come in:

• Colorful, flashy packaging with attractive marketing claims
• Small individual bags or containers
• Containers that can be stored for long periods without refrigeration

Misleading Marketing Claims

Beware of products carrying phrases like:

• "Low-fat" or "Fat-free" - usually compensated with added sugars
• "Natural" - unregulated term that doesn't necessarily mean healthy
• "Fortified with vitamins" - attempt to improve the image of an unhealthy product
• "Gluten-free" - not an indicator that the product is healthy

Healthy Alternatives to Ultra-Processed Foods

The good news is that there are delicious and healthy alternatives to most ultra-processed foods. Here's my comprehensive guide to smart substitutions:

Beverages

Instead ofTry Soft drinksWater with lemon, sparkling water with fresh fruit slices, iced green tea Packaged juicesFresh homemade juice, whole fruits, natural smoothies Energy drinksBlack coffee, matcha tea, water with lemon and mint

Snacks

Instead ofTry Potato chipsRaw nuts, homemade roasted vegetable chips, popcorn made with coconut oil Packaged cookiesHomemade oat cookies, dates stuffed with nuts Industrial sweetsFresh fruits, dates, 70%+ dark chocolate

Main Meals

Instead ofTry Frozen mealsHomemade meals frozen in advance, legumes with vegetables Hot dogs and deli meatsGrilled chicken breasts, boiled eggs, natural tuna Instant noodlesWhole wheat pasta with fresh tomato sauce

Breakfast Products

Instead ofTry Sugary breakfast cerealsWhole oats with fruits, homemade muesli Packaged pastriesHomemade whole wheat bread, oat pancakes Industrial jamsNatural fruit jam without added sugar, natural nut butter

Practical Plan to Reduce Ultra-Processed Foods

As a clinical nutritionist, I believe in gradual, sustainable change. Here's a practical 4-week plan:

Week 1: Awareness and Assessment

• Keep a food diary and write down everything you eat
• Identify ultra-processed foods in your diet
• Read labels of all packaged products in your kitchen
• Calculate the percentage of ultra-processed foods in your diet

Week 2: Replace Beverages

• Replace soft drinks with sparkling water with lemon
• Make fresh juices instead of packaged ones
• Try different types of tea instead of energy drinks
• Drink 8-10 glasses of water daily

Week 3: Replace Snacks

• Prepare healthy snacks at the beginning of the week
• Keep raw nuts and fruits on hand
• Make healthy popcorn at home
• Try homemade roasted vegetable chips

Week 4: Replace Main Meals

• Plan your weekly meals in advance
• Prepare extra meals and freeze them for busy days
• Use fresh or minimally processed ingredients
• Learn quick, healthy recipes for weekdays

Practical Tips for Smart Shopping

Smart shopping is the first step to avoiding ultra-processed foods:

Before Going Shopping

• Prepare a list: Write a specific shopping list and stick to it
• Don't shop hungry: Hunger makes you more likely to buy unhealthy foods
• Plan your meals: Know what you'll cook during the week

At the Supermarket

• Shop the perimeter: Fresh foods are usually at the edges, processed foods in the middle
• Read labels: Take time to read the ingredient list
• Choose foods with few ingredients: The fewer ingredients, the better
• Choose fresh or frozen: Frozen fruits and vegetables are a healthy option

The Five-Second Rule

Before putting any product in your shopping cart, ask yourself:

1. Does it contain more than 5 ingredients?
2. Are there ingredients I don't know or don't use in the kitchen?
3. Does it contain added sugars or oils?
4. Is there a fresher or less processed alternative?
5. Would I be proud to serve this to my family?

If the answer to any of questions 1-3 is "yes," put the product back on the shelf.

The Role of Clinical Nutrition in Diabetes Prevention

In my clinic, we focus on a comprehensive approach to diabetes prevention that goes beyond just avoiding ultra-processed foods. We build an integrated nutritional program that includes:

Comprehensive Assessment

• Comprehensive blood tests including HbA1c test
• Current diet assessment
• Identification of personal risk factors
• Lifestyle and daily habits examination

Personalized Nutritional Program

• Meal plan designed specifically for your needs
• Healthy and delicious recipes
• Shopping and preparation guidelines
• Long-term adherence strategies

Follow-up and Support

• Regular follow-up sessions
• Program adjustment based on progress
• WhatsApp support
• Educational materials and resources

Frequently Asked Questions

Are all packaged foods ultra-processed?

Not necessarily. There are packaged foods that are minimally processed, such as canned legumes without additives, frozen vegetables, and roasted nuts without salt or oil. The key is reading the ingredient list. If the ingredients are simple and you can recognize them all, they're not ultra-processed.

How long does it take to reverse the effects of ultra-processed foods on health?

The body starts responding positively surprisingly quickly. Within two weeks of reducing ultra-processed foods, you may notice improvements in energy levels and digestion. Within 3-6 months, blood sugar levels and inflammation markers can improve. Long-term changes in cardiovascular health appear within a year or more of adherence.

Can I eat ultra-processed foods sometimes?

Yes, a balanced approach is best. Following the 80/20 rule - where 80% of your diet consists of whole, unprocessed or minimally processed foods, and 20% can include some exceptions - helps with long-term adherence. The important thing is that these foods are the exception, not the rule.

What are the worst types of ultra-processed foods for people at risk of diabetes?

Soft drinks and sweetened juices top the list because they cause a rapid spike in blood sugar without any nutritional value. They're followed by processed meats (hot dogs, deli meats) linked to increased inflammation and insulin resistance, then sugary breakfast cereals and packaged pastries, and fast food and fried foods.

How do I deal with intense cravings for ultra-processed foods?

Intense cravings are natural because these foods are designed to be addictive. Coping strategies include: drink water first (sometimes we confuse thirst with hunger), wait 10 minutes (the craving may pass), substitute with a similar healthy option, identify the cause of the craving (boredom? stress? real hunger?), keep healthy alternatives ready. Over time, intense cravings naturally decrease.

Are organic or gluten-free foods better in terms of processing?

Not necessarily. "Organic" or "gluten-free" doesn't automatically mean the food is healthy or not ultra-processed. There can be organic potato chips or gluten-free cookies that are still ultra-processed and contain unhealthy sugars and fats. Focus on the degree of processing and the ingredient list more than marketing claims.

How do I start with Dr. Mai Obeid to improve my diet and prevent diabetes?

Getting started is easy! Contact me via WhatsApp at +961 81 337 132 to book an initial consultation. In the first session, we'll assess your current health status, identify your goals, and create a personalized nutrition plan that fits your lifestyle. I provide continuous follow-up and support to ensure your success on your health journey.

Conclusion

Ultra-processed foods pose a real threat to our metabolic health and are clearly linked to an increased risk of developing type 2 diabetes. But the good news is that you have the power to change this reality through conscious food choices.

Remember:

• Read food labels carefully
• Choose whole, unprocessed foods whenever possible
• Prepare your meals at home when you can
• Be aware of what you put in your body
• Gradual change is better than severe deprivation

Your health is an investment, not an expense. Every meal is a new opportunity to nourish your body properly and prevent chronic diseases.

Medical Disclaimer

The information provided in this article is for educational purposes only and does not replace consultation with a qualified healthcare professional. Everyone has unique health needs, and dietary advice should be personalized to your individual situation. If you have diabetes or any other health condition, consult your doctor or registered dietitian before making significant changes to your diet.

Want to Build a Healthy Diet and Prevent Diabetes?

Book your consultation with Dr. Mai Obeid, Clinical Nutritionist, and get a personalized nutrition plan that fits your needs and health goals.

Contact us via WhatsApp: +961 81 337 132

We offer personal consultations, customized nutrition programs, and continuous follow-up to ensure your success on your health and wellness journey.

Scientific References

1. Srour, B., et al. (2023). Ultra-processed food consumption and risk of type 2 diabetes: a large prospective study of UK adults. The Lancet Diabetes & Endocrinology, 11(3), 192-201.
2. Lane, M. M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ, 384, e077310.
3. Chen, Z., et al. (2025). Ultra-processed food consumption and metabolic syndrome: mechanisms and intervention strategies. Nature Metabolism, 7(2), 234-248.
4. Monteiro, C. A., et al. (2019). Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 22(5), 936-941.
5. Martínez Steele, E., et al. (2025). Emulsifiers and artificial sweeteners in ultra-processed foods: impact on gut barrier and insulin resistance. Gut, 74(1), 112-125.
6. Elizabeth, L., et al. (2020). Ultra-processed foods and health outcomes: a narrative review. Nutrients, 12(7), 1955.
7. Pagliai, G., et al. (2021). Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. British Journal of Nutrition, 125(3), 308-318.