Researchers have discovered that a diet high in ultra-processed foods—more so than just the intake of sugar and salt—can significantly raise blood glucose levels over several months, as indicated by a measurement known as HbA1C.
A research team from The University of Texas at Austin has found that consuming a greater amount of ultra-processed foods, such as diet sodas, packaged crackers, and certain cereals and yogurts, is strongly associated with increased blood sugar levels in individuals with Type 2 diabetes.
In their recent publication in the Journal of the Academy of Nutrition and Dietetics, the researchers highlight that diets high in ultra-processed items, filled with additives, lead to elevated average blood glucose levels over the course of several months, as measured by HbA1C.
“There are multiple ways to assess healthy eating,” stated Marissa Burgermaster, the senior author and assistant professor of nutritional sciences at UT. “We sought to determine which assessment was linked to blood sugar management in people with Type 2 diabetes. Our results indicated that a higher proportion of ultra-processed foods in a person’s diet correlates with poorer blood sugar management, while diets rich in minimally processed or whole foods correspond with improved control.”
The study utilized initial data from an ongoing clinical trial named Texas Strength Through Resilience in Diabetes Education (TX STRIDE), led by Mary Steinhardt from UT’s College of Education. The study’s participants comprised 273 African American adults diagnosed with Type 2 diabetes, who were recruited from churches in the Austin area. Each individual provided two 24-hour dietary recalls and a blood sample for HbA1C measurement.
The researchers examined these dietary recalls against three established indices that assess a diet’s overall quality or nutritional value. However, these indices did not show a link with blood glucose management. Instead, the amount of grams of ultra-processed foods consumed by participants was associated with poorer blood sugar control, while those who enjoyed more whole or minimally processed foods exhibited better control.
Previous studies have shown that a rise in ultra-processed food consumption is linked to increased risks of cardiovascular disease, obesity, sleep disorders, anxiety, depression, and premature death. Despite ultra-processed foods typically containing higher levels of added sugars and sodium, the researchers noted that the increase in HbA1C levels did not solely result from these factors, as they didn’t align with the tools assessing overall dietary quality. Erin Hudson, a graduate student and co-author of the study, suggested that artificial flavors, added colors, emulsifiers, and other synthetic ingredients may contribute to these health issues, pointing out that dietary guidelines might need to focus more on the impact of ultra-processed foods.
For participants not undergoing insulin therapy, a 10% increase in the grams of ultra-processed foods consumed was linked to an HbA1C average that was 0.28 percentage points higher. On the other hand, those whose diet included a 10% increase in minimally processed or whole foods had HbA1C levels that were, on average, 0.30 percentage points lower. An HbA1C level below 7 is considered optimal for individuals with Type 2 diabetes, and those consuming no more than 18% of their food intake from ultra-processed sources were more likely to achieve this goal.
