In the wake of new research confirming the link between ultra-processed foods and the development of Type 2 diabetes, a dietitian is sharing how to safely incorporate guilty pleasures into a balanced diet.
The latest study, published this week in the Lancet Regional Health—Europe, analyzed the UPF consumption of nearly 312,000 people from eight European countries. Participants were tracked for an average of 11 years, during which time almost 15,000 developed Type 2 diabetes.
The study authors linked every 10% increase in UPFs to a 17% rise in diabetes risk.
Researchers noted that participants could lower this risk by substituting unprocessed or minimally processed foods (MPFs) — such as eggs, milk and fruit — or processed foods (PFs) — such as tinned fish, cheese, salted nuts, artisanal bread and preserved fruits and vegetables.
The study builds on previous research establishing that diets with high levels of ultra-processed foods are associated with obesity, diabetes, cancer and cardiovascular disease.
So, can UPFs be safely enjoyed in moderation?
Alexis Law, a registered dietitian nutritionist with Top Nutrition Coaching, certainly thinks so.
Law told Well + Good this week that understanding our mental and physical relationship to UPFs is key.
In addition to being accessible and affordable, these items are heavily laden with the unholy trinity of sugar, salt and fat.
“This can cause people to easily go overboard on them,” Law said.
And in overdoing it on the not-so-good stuff, we fail to leave room for the nutrient-rich foods that the body needs more of.
Still, Law maintains that restricting UPFs via an “all-or-nothing” approach is unrealistic and can lead to increased cravings and overeating. Follow your bliss — but stop short of utter caloric abandon.
She urges, “Focus on food you need more of. I love having a snack plate where you incorporate some ‘fun’ foods and some ‘needed’ foods.”
For Law, that fun/necessity balance prioritizes healthy food while leaving room for guilty pleasures.
“For example, if you want a few chips, they are not very filling alone, so it’s easy to eat a lot of them,” she said. “But if you take a few chips and also pair them with a protein like some nuts or cheese, and even some veggies like baby carrots or cucumbers, you will get some foods that are needed without going overboard on the more ‘fun’ foods.”
If you’re reaching for the chips, you might want to hold the dip. Recent research suggests that dipping can increase caloric intake by 77%.
One way to avoid going overboard is to be fully present for your indulgences and avoid doing other things while chowing down. “Be mindful and present while eating ‘fun’ foods so that you enjoy them more. This will help make them more satisfying,” Law said.
Another aspect of mindful versus mindless eating is a shift in perspective that prioritizes what you can add to your diet versus what you should eliminate.
Fitness coach Jenna Rizzo explains, “When you start focusing your mind on all the foods you can eat, you’re creating an abundance mindset around food rather than a scarcity mindset.”
Rizzo insists that adopting abundance lends itself to consistency, clarity, positive food choices and long-term weight management.
