Experts say some ultra-processed foods may lower diabetes risk. New studies reveal surprising benefits in certain cereals, breads, and snacks.
Some Ultra-Processed Foods May Lower Diabetes Risk, Studies Find
While ultra-processed foods (UPFs) are often blamed for worsening public health, new research suggests that not all of them deserve the bad reputation. According to two major studies, certain UPFs may even reduce the risk of type 2 diabetes—challenging conventional thinking around packaged and processed food consumption.
Research Reveals a Surprising Health Link
A 2023 study involving nearly 200,000 participants found that certain ultra-processed foods—like cereals, dark and whole-grain breads, fruit-based products, and dairy-based desserts—were linked to a lower risk of developing type 2 diabetes. These findings were echoed by a 2024 study of over 310,000 people, which discovered a similar trend in specific UPFs such as plant-based alternatives, biscuits, and sweets.
Researchers believe that some of these products contain beneficial elements like fibre, minerals, and polyphenols, which can contribute positively to metabolic health.
Defining the Divide Within UPFs
Health experts at ZOE and the British Heart Foundation have pointed to a key issue in food classification: not all ultra-processed foods are created equal. They argue that the NOVA food classification system—which categorizes foods based on processing levels—fails to differentiate between ultra-processed items that are nutritionally beneficial and those that are clearly harmful.
This has led to a debate over the usefulness of grouping all processed foods under a single negative label, especially when some may contribute to a healthier diet.
High Overall UPF Intake Still a Concern
Despite the positive findings for select products, researchers warn that excessive consumption of ultra-processed foods remains dangerous. The 2023 study also revealed that people who consumed the highest quantity of UPFs increased their risk of type 2 diabetes by up to 46%, regardless of which specific foods they ate.
High-risk UPFs include sauces, spreads, sugar-sweetened beverages, and ready-to-eat mixed meals—often high in calories, low in nutrients, and engineered for overconsumption.
How Canadians Should Respond
Public health professionals in Canada recommend a balanced and informed approach to processed foods. Rather than eliminating all UPFs, consumers should read labels carefully, look for added nutritional value, and avoid items high in sugars, additives, and artificial ingredients.
As study data mounts, experts say the conversation should shift from “processed versus unprocessed” to a more nuanced understanding of how different food products impact health outcomes.
What This Means Going Forward
While UPFs have long been under scrutiny for their role in chronic illnesses, current evidence suggests a more complex picture. Some ultra-processed foods, particularly those rich in fibre and nutrients, may actually support better metabolic health.
Ongoing research aims to refine how we evaluate food quality—not solely by the degree of processing, but by overall nutritional content and health impact.
