Could Your Diet Be Secretly Spiking Your Blood Sugar?
A new study by researchers at the University of Texas at Austin has raised concerns about the dangers of ultra-processed foods, particularly for those managing type 2 diabetes. Published in the Journal of the Academy of Nutrition and Dietetics, the research reveals a disturbing link between these processed foods and prolonged elevated blood sugar levels.
The study found that individuals who consumed a higher percentage of ultra-processed foods in their diet experienced significantly higher levels of glycated hemoglobin (HbA1C). This marker reflects average blood sugar levels over several months and is a key indicator for diabetes management.
“We decided to find out which marker is associated with blood sugar control in people with type 2 diabetes,” explained lead researcher Marissa Burgermaster, a professor of nutrition at the University of Texas. "We found that the more ultra-processed foods, by weight, in a person’s diet, the worse their blood sugar control, and the less processed or unprocessed food they had, the better the glucose control."
The findings suggest that the culprit may not just be the added sugar found in many processed foods.
"We believe that food additives—synthetic flavors, colors, emulsifiers, artificial sweeteners, etc.—are partly to blame," noted Erin Hudson, another study author from the University of Texas at Austin.
Even a small percentage of ultra-processed food in the diet can make a difference. For individuals with type 2 diabetes, consuming just 10% of their daily calories from these foods led to an average increase in HbA1C levels of 0.28%. Conversely, replacing that 10% with unprocessed or minimally processed options resulted in a decrease of 0.3%.
While high HbA1C levels are a serious concern for all, they pose a particularly significant threat to individuals with type 2 diabetes.
"Ideally, glycated hemoglobin levels in patients with type 2 diabetes should be below 7 units," the researchers emphasized. "Even a slight elevation greatly increases the risk of complications."
The study authors urge caution, reminding us that the negative consequences of ultra-processed foods extend far beyond just blood sugar control. These foods have been linked to various health problems, including increased mortality, cardiovascular disease, obesity, sleep disorders, anxiety, and depression.
This research underscores the importance of making informed dietary choices and prioritizing whole, unprocessed foods for optimal health, especially for those managing chronic conditions like type 2 diabetes.
