The 17 Percent Rule: How Ultra-Processed Foods Raise Your Risk of Diabetes
Ultra-processed foods often get a bad rap, but how much they affect your health depends on what you eat and how frequently. A new analysis reveals a key statistic that should grab your attention: your risk of type-2 diabetes jumps by 17% for every 10% of your calories that come from ultra-processed junk food.
Researchers examined data from over 300,000 people, tracking their health over a decade, and found that not all ultra-processed foods are created equal. Specific categories—such as savory snacks, ready-to-eat meals, ultra-processed meats, and sugar-sweetened beverages—were closely tied to the increased risk of diabetes. Interestingly, lower consumption of other processed foods like breads and cereals didn’t show the same correlation.
Here are four key points to consider when it comes to ultra-processed foods and your health:
1. Overeating and Appetite Control: Ultra-processed foods, especially those that are soft and easy to chew, tend to promote overeating. While we don’t fully understand why, they can make it harder to control your appetite. Cutting down on them may help manage hunger and reduce overeating.
2. Not All Processed Foods Are Bad: Remember, even healthy foods—like olive oil—require some level of processing. The key is not to demonize all processed foods. Some types are perfectly fine and even beneficial.
3. Beware of Added Ingredients: Foods with added salt, sugar, and fat are more likely to cause issues, as they increase caloric intake and contribute to weight gain. These ultra-processed foods are much more harmful than foods that undergo minimal processing.
4. The Risk is in the Dose: The study found that participants at the highest risk consumed 25% of their total calories from ultra-processed foods, with 40% of those calories coming from sugar-sweetened beverages. This shows that it’s not just about eating ultra-processed foods occasionally; it’s about how much and how often you eat them.
Ultimately, enjoying the occasional ultra-processed food isn’t likely to harm you, but consistent overconsumption could significantly raise your risk of type-2 diabetes. Moderation and mindful choices are the key to protecting your health.
