Ultra-Processed vs. Processed Foods: What’s the Difference and Why It Matters for Diabetes

Processed foods and diabetes management.

What are Processed Foods? 

Processed foods are foods that have been altered in some way from their original form but still retain most of their nutritional value. This includes frozen vegetables and fruit, canned beans, whole-grain bread, and yogurt. Processing techniques such as freezing, fermenting, and pasteurizing help preserve these foods and make them more convenient. For individuals managing diabetes, diabetes-friendly foods like whole-grain pasta or canned tuna can be great options to help with meal planning.

Ultra-processed foods, on the other hand, go through multiple levels of industrial processing and contain added sugars, unhealthy fats, artificial flavors, and preservatives. Examples include sugary cereals, packaged snacks, fast food, and sodas. Research has linked ultra-processed foods to obesity, heart disease, and type 2 diabetes due to their high-calorie density and lack of fiber and nutrients (Monteiro et al., 2019).

Are All Processed Foods Bad?

No! Many minimally processed foods can be part of a balanced diabetes-friendly diet. Foods such as plain Greek yogurt, canned tuna, and whole-grain pasta offer convenience without compromising nutrition. Studies suggest that diets rich in minimally processed foods can support blood sugar control, promote heart health, improve gut microbiota, and reduce inflammation, all of which are important for overall healthy eating for diabetes management. (Lassale et al., 2018). The key is to differentiate between healthy processed foods and those that have large amounts of added sugars and unhealthy fats.

How to Choose the Right Processed Foods

If you’re looking to maintain a healthy diet, here are steps to identify good processed foods:

1. Read the Ingredients List: Choose products with low amounts of added sugars, sodium, and artificial additives.  

2. Look for Fiber and Protein: Whole grains, nuts, and seeds are excellent choices for blood sugar management, making them ideal for processed foods and blood sugar control.

3. Choose Unsweetened or Low-Sodium Options: Opt for unsweetened yogurt, canned beans with no added salt, and whole grains.

4. Avoid Ultra-Processed Snacks: Stay away from packaged pastries, chips, and sugary drinks, which can spike blood sugar and contribute to inflammation.

5. Stick to Whole Foods: The shorter the ingredient list, the better!  This helps you avoid ultra-processed options that can negatively impact healthy eating for diabetes.

TL;DR: The Bottom Line 

• Processed foods retain most of their nutritional value and include frozen vegetables, canned beans, whole-grain bread, and yogurt. They undergo minimal processing for preservation and convenience.

• Ultra-processed foods contain added sugars, unhealthy fats, artificial flavors, and preservatives. Examples include sugary cereals, packaged snacks, fast food, and sodas. Research links them to obesity, heart disease, and type 2 diabetes.

• Not all processed foods are bad – minimally processed foods like plain Greek yogurt, canned tuna, and whole-grain pasta can be beneficial for blood sugar control. By making smart choices and focusing on diabetes-friendly foods, you can incorporate processed foods into your diet without compromising health.

• Monteiro, C. A., Cannon, G., Lawrence, M., Louzada, M. L. d. C., & Machado, P. P. (2019). Ultra-processed foods, diet quality, and health using the NOVA classification system. Public Health Nutrition, 22(5), 936-941.

• Lassale, C., Gunter, M. J., Hernán, M. A., Wareham, N. J., & Schulze, M. B. (2018). Diet quality and risk of type 2 diabetes: A systematic review of cohort studies. Nutrition Reviews, 76(3), 178-188.