Ultra-Processed Foods and Their Hidden Impact on Weight and Blood Sugar

Introduction:

To understand what contributes to weight gain and obesity, researchers have traditionally focused on specific nutrients, foods, or dietary patterns. However, a newer area of research looks at how food is processed and how that affects health.

In recent years, global diets have changed drastically due to advancements in food technology. These changes have led to more affordable, widely available, and highly marketed processed foods—especially ultra-processed foods (UPFs). These foods often have added sugars, fats, and additives, and are designed to be tasty and convenient, but they usually lack important nutrients.

To better study the impact of processing, scientists use the NOVA classification system, which divides foods into four groups:

• Unprocessed or minimally processed foods – like fruits, vegetables, milk, and grains.
• Processed culinary ingredients – like oil, sugar, and salt.
• Processed foods – such as cheese, canned vegetables, and smoked meats.
• Ultra-processed foods – including sugary drinks, packaged snacks, frozen meals, and breakfast cereals.

Research suggests that UPFs may play a major role in the rising rates of obesity worldwide. While studies have linked certain UPFs (like sugary drinks and fast food) to weight gain, only in the past decade have scientists begun looking at overall UPF consumption and its connection to obesity and chronic diseases.

Defining ultra-processed foods

Almost all the food we eat is processed in some way—even just to keep it fresh. So, it's not very helpful to label all processed foods as bad. That’s why experts have created systems to better understand and classify different types of food processing.

One of the most useful and widely accepted systems is called the NOVA classification. Research has shown that NOVA is clear, complete, and easy to use.

The NOVA system groups all foods into four categories, based on how much processing they go through and why. It looks at all the methods used during food production—like physical changes, chemical treatments, and the use of additives.

By understanding how each food group in NOVA is processed, especially ultra-processed foods, we can better see how these foods may affect our health.

NOVA Food Groups:

NOVA groups foods by how much they are processed:

1.Unprocessed or Minimally Processed Foods (Group 1)

• Natural foods or slightly changed to make them last longer or easier to prepare.
• No added salt, sugar, or fats.
• Examples: fresh fruits and vegetables, milk, meat, grains, nuts, frozen or dried foods.

2.Processed Culinary Ingredients (Group 2)

• Ingredients made from Group 1 foods or natural sources.
• Used in cooking to add flavour or texture.
• Examples: sugar, salt, oils, butter.

3.Processed Foods (Group 3)

• Made by adding Group 2 ingredients (salt, sugar, oils) to Group 1 foods.
• Made to last longer and taste better.
• Examples: canned vegetables, cheese, bread, salted nuts.

4.Ultra-Processed Foods (Group 4)

• Made mostly from substances extracted from foods (like sugars, oils, starches) with little or no whole food left.
• Made using many industrial steps and additives to improve taste, colour, texture, and shelf life.
• Examples: soft drinks, packaged snacks, instant noodles, frozen meals, sweets, sausages, fast food.

How Ultra-Processed Foods Are Made

• They start by breaking down whole foods into basic ingredients.
• These ingredients are chemically changed or combined using industrial processes.
• Additives like Flavors, colours, sweeteners, and preservatives are added to make them very tasty and last longer.
• Usually packaged with synthetic materials for longer shelf life.

Why Ultra-Processed Foods Are a Concern

• They are cheap, easy to store and eat, and heavily marketed—especially to kids.
• Their strong taste and convenience often replace healthier, whole foods in diets.
• Eating lots of ultra-processed foods is linked to obesity, diabetes, heart disease, and other health problems.
• Replacing traditional meals with ultra-processed foods can also hurt culture, economy, and the environment.

Summary

• Groups 1 to 3 mostly include natural or traditional foods and ingredients.
• Group 4 includes highly processed, unhealthy foods that dominate modern diets.
• Understanding these groups helps us make better food choices and improve health.

How to Identify Ultra-Processed Foods

It can sometimes be hard to know if a food is ultra-processed just by looking at it. Food labels don’t always explain the processes used, which can make it confusing for shoppers, health professionals, and even researchers.

Foods That Are Not Ultra-Processed:

You don’t need to check every food. Some are clearly not ultra-processed, like:

• Fresh fruits and vegetables
• Potatoes and other root vegetables
• Pasteurized milk
• Fresh or chilled meat
• Basic ingredients like cooking oil, sugar, and salt

Foods That Might Be Ultra-Processed:

Some foods fall in a grey area—like breads and breakfast cereals. Here’s how to check:

• Read the ingredient list (required on packaged foods).
• If the food has only a few basic ingredients (like flour, water, yeast, and salt for bread), it’s likely just processed.
• If it contains things like emulsifiers, added colours, or artificial flavours, it’s ultra-processed.

What to Look for on Labels

If a product contains at least one of the following, it is likely ultra-processed:

Ingredients not used in regular home cooking, such as:

• Protein powders (e.g. soy protein isolate, whey protein)
• Modified sugars (e.g. high-fructose corn syrup, maltodextrin, dextrose)
• Processed fats (e.g. hydrogenated oils)
• Mechanically separated meat or protein extracts

Cosmetic additives that improve taste, texture, or look, such as:

• Flavors or flavour enhancers (e.g. MSG, natural/artificial flavourings)
• Colours (e.g. caramel colour)
• Emulsifiers (e.g. soy lecithin)
• Sweeteners (e.g. aspartame, stevia extract)
• Other additives like thickeners, gelling agents, anti-foaming agents, etc.

These additives are usually found at the end of the ingredient list.

Ultra-Processed Foods and Obesity: What Research Says

Several studies have investigated how ultra-processed foods (UPFs) may be connected to weight gain and obesity. The findings are quite revealing and offer important insights into how these foods affect our health.

One study focused on how much families spent on ultra-processed foods like cookies, ice cream, soft drinks, and ready-to-eat meals. Although the purchases were tracked at the household level, individuals in households with higher spending on these foods tended to have higher Body Mass Index (BMI) and were more likely to be obese.

Another study found that people in households with the highest consumption of ultra-processed foods had significantly higher BMI scores and obesity rates compared to those who consumed the least. This trend was observed in both adults and children, suggesting a strong connection between diet quality and weight status.

In a larger study involving tens of thousands of teenagers and adults, researchers observed that those who consumed the most ultra-processed foods had a much higher chance of being overweight or obese compared to those who consumed the least. This points to a consistent link between UPF intake and body weight across different age groups.

Perhaps the most convincing evidence comes from a long-term study that followed adults over nearly nine years. It found that those who consumed the most ultra-processed foods at the beginning of the study were much more likely to gain weight and develop obesity over time. This kind of long-term data helps build a stronger case that ultra-processed foods play a real role in weight gain.

Overall, while not every study shows the same strength of results, the majority clearly point to a pattern: higher intake of ultra-processed foods is consistently linked with increased body weight and a greater risk of obesity. As research continues, it's becoming clearer that the quality of our food—especially how processed it is—can have a hidden but powerful impact on our health.

Ultra-Processed Foods and the Risk of Diabetes

Many studies have looked at how eating a lot of ultra-processed foods (UPFs) affects the chance of getting diabetes, especially type 2 diabetes (T2D), and even gestational diabetes during pregnancy.

• A Canadian study found that people who ate a lot of UPFs (about 73% of their daily calories) were 37% more likely to develop diabetes compared to those who ate less (about 24%). For every 10% more calories from UPFs, the risk of obesity and diabetes went up by 6%.
• A French study followed adults for six years and found a similar link: higher UPF intake was connected to a greater chance of getting T2D. Those eating more UPFs also consumed more unhealthy fats, sugar, and salt, and less fibre.
• In the UK, people who ate more UPFs had a 44% higher risk of T2D over about 5 years. Every 10% increase in UPF consumption raised diabetes risk by 12%.
• A study in Spain showed that even a smaller amount of UPFs in the diet (about 9.5%) increased diabetes risk by 53%. People who ate more UPFs had higher body weight and ate more unhealthy fats and less protein.
• Different types of UPFs (like sugary drinks, processed meats, and baked goods) all seem to increase diabetes risk. However, one Dutch study showed that not all UPFs are equal: Savory snacks high in salt increased diabetes risk, but traditional Dutch foods like brown bread (high in fibre) did not.
• Drinking sweetened beverages and eating salty processed foods greatly increased the risk of prediabetes and diabetes.
• Eating plenty of fruits and vegetables lowered the risk of prediabetes and diabetes.
• People with diabetes who ate mostly unprocessed foods had better blood sugar control and lower bad cholesterol levels compared to those who ate more sweets and UPFs.
• Following healthy eating guidelines was linked to a 49% lower risk of developing diabetes in a French study.
• Regarding pregnancy, some studies suggest high UPF intake can lead to more weight gain during pregnancy, which is a risk factor for gestational diabetes. One study found a link between UPFs and gestational diabetes, especially in women over 30.
• For pregnant women with pre-existing diabetes, eating more UPFs raises blood sugar levels and weight gain in the later stages of pregnancy.

One product that can help reduce the post meal sugar spikes and balance the sugar surge and crash rollercoaster is the plant based product called Sugar Slayer by Moderate. It helps cut out some of the carbs and sugars from entering the blood stream and also promotes quick entry of the glucose in the blood into liver, muscle and other cells for utilization. Just taking one tablet before a sugar or carb rich meal is all that is required.

Conclusion

Ultra-processed foods (UPFs) are more than just convenient and tasty—they can seriously affect our health. Many studies have shown that eating too many UPFs is linked to weight gain, obesity, high cholesterol, increased waist size, and higher blood sugar levels. This raises the risk of serious conditions like type 2 diabetes, heart disease, and even gestational diabetes during pregnancy.

These foods are often filled with unhealthy fats, sugars, salt, and additives. Some may even contain harmful chemicals from packaging. Unlike minimally processed or homemade foods, UPFs are designed to be overeating—they interfere with natural hunger signals and can make people eat more than they need.

While not all processed foods are bad, the problem lies with ultra-processed ones—those made mostly from substances rather than real ingredients. More research is still needed, but the existing evidence is strong enough to warn us: cutting back on UPFs can help prevent obesity and improve overall health.

To protect ourselves and our families, it’s important to choose more whole, fresh foods and limit products that are overly processed. Together, these efforts along with adequate physical activity can support a healthier future and reduce the global burden of obesity and diabetes.