Can cutting out ultra-processed foods lower your diabetes risk?

What's actually in it

Ultra-processed foods include frozen meals, packaged snacks, sugary cereals, instant noodles, and fast food. They go through heavy industrial processing and contain additives like emulsifiers, artificial flavors, and preservatives. They also pick up chemical contaminants from packaging, processing equipment, and ingredients during manufacturing.

What the research says

A 2026 study in J Nutr compared the chemical content of diets high in ultra-processed foods versus diets made from whole, unprocessed foods. The ultra-processed diet contained more phthalates, BPA, and other industrial chemicals. When adults switched from ultra-processed to unprocessed diets, their chemical exposure dropped and markers of diabetes risk improved.

The study found this improvement in midlife adults, a group already at higher risk for type 2 diabetes. The chemical exposure from ultra-processed foods appeared to contribute to insulin resistance on top of the effects of poor nutrition.

Cook more meals from scratch using whole ingredients. When you do buy packaged food, choose products with short, simple ingredient lists and minimal plastic packaging.