New research indicates that a diet low in ultra-processed foods (UPFs) and regular physical activity can significantly reduce the risk of developing type 2 diabetes, even in individuals with a strong genetic predisposition. These findings were presented at the annual meeting of the European Association for the Study of Diabetes (EASD) in Milan, Italy, from September 28 to October 2.
Read More
The study analyzed data from over 56,000 adults in the U.K. Biobank, averaging 69.5 years in age, with 42.3% male participants. It was found that those consuming fewer UPFs and engaging in moderate to vigorous physical activities were up to 70% less likely to develop type 2 diabetes. In individuals with a pronounced genetic risk, the combination of a healthier diet and increased activity halved their risk of the disease.
Wenxin Xu from City University of Hong Kong, who led the research, emphasized that both genetic factors and lifestyle choices contribute to type 2 diabetes risk. He noted that while high UPF intake correlates with increased risk, physical activity offers protective benefits.
The research highlighted that a higher intake of UPFs raises diabetes risk—specifically, a 10% increase in UPF content in a diet raises diabetes risk by 7%. Conversely, adhering to the World Health Organization (WHO) recommendation of at least 150 minutes of moderate to vigorous physical activity weekly lowered the risk of diabetes by 39% compared to those who exercised less.
Further analysis indicated that both lower UPF consumption and regular exercise can mitigate genetic susceptibility. Specifically, consuming 11% or less of total dietary intake from UPFs was linked to a 35% lower likelihood of diabetes, while meeting physical activity guidelines correlated with a 33% reduced risk in individuals genetically predisposed to the condition.
The findings also revealed that exercise can diminish the adverse effects of high UPF intake, with significant risk reductions noted in those at various genetic risk levels. For participants consuming high UPF diets, engaging in recommended physical activity corresponded to a 31% lower risk in high genetic risk individuals and an impressive 58% reduction in those at low genetic risk.
The combination of a lower UPF intake and regular physical activity provided even greater protection, with reductions in diabetes risk of up to 70% among those with intermediate susceptibility. Xu concluded by affirming that lifestyle factors play a crucial role in diabetes prevention, stating that "our genes are not our destiny." The research underscores the importance of healthy lifestyle choices irrespective of genetic background as a means to lower the risk of type 2 diabetes.