How ultra-processed foods can impact your glucose levels

Published: Feb. 10, 2025

3 min read

Table of contents

The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.

Ultra-processed foods are everywhere—in our pantries, on our plates, and especially in the snacks we grab on the go when we’re busy. They’re convenient, tasty, and often inexpensive. While it’s no secret that these foods are not the most nutrient-dense options, it’s worth understanding their effect on glucose levels.

Understanding processed vs. ultra-processed foods

Processed food means that it’s been changed from its original state. This includes things like pasteurization, canning, and even something being sold sliced instead of whole. There’s a wide range of how processed a food might be, and at the far end of the spectrum you’ll find foods that have been modified to such an extent that they’re classified as “ultra-processed.”

Minimally processed or unprocessed foods are closest to their natural state. Think fresh fruits, vegetables, whole grains, and raw nuts.
Processed foods include items like canned vegetables, cheese, or freshly baked bread. These usually contain minimal additives and retain much of their nutritional value.
Ultra-processed foods go through multiple processing steps and are packed with added ingredients like salt, sugar, unhealthy fats, preservatives, and artificial colors. Examples include sugary drinks, packaged snacks, instant noodles, and ready-to-eat meals.

The difference lies not just in how they’re made but in their nutritional impact. Ultra-processed foods are often high in calories and low in essential nutrients, making them a poor choice for glucose management and for overall health.

How ultra-processed foods impact glucose and diabetes

Research consistently associates frequent consumption of ultra-processed foods with higher glucose levels and an increased risk of developing type 2 diabetes. Over time, frequent glucose spikes can strain your metabolic system, setting the stage for long-term health challenges. Here’s a closer look at why:

Nutrient displacement

These foods often replace nutrient-rich options in our diets, leading to inadequate fiber and other essential nutrients needed for optimal glucose regulation.

Added sugars and refined carbs

Loaded with refined carbohydrates and simple sugars, ultra-processed foods can cause rapid glucose spikes and crashes. Their low fiber content means glucose is absorbed quickly, putting extra strain on your body’s ability to regulate levels.

Weight gain and insulin resistance

Ultra-processed foods are calorie-dense and low in satiety, making it easy to overconsume them. Over time, this may contribute to weight gain—a key risk factor for insulin resistance, prediabetes, and type 2 diabetes. These foods are also linked to chronic inflammation, cardiovascular disease, and liver problems, all of which impair glucose regulation and overall health.

Making healthier choices

Reducing ultra-processed foods doesn’t mean giving up convenience or flavor. Here are three practical tips to help you make healthier choices.

1. Learn to spot ultra-processed foods

Check ingredient labels for long lists of unfamiliar additives like preservatives, food colorings, and added sugars. A simple rule of thumb: if it looks more like a science experiment than food, it’s likely ultra-processed.

2. Replace and reimagine

Swap out sugary snacks with whole fruits paired with protein, like nuts or yogurt. Love instant noodles? Try making a quick stir-fry with fresh veggies and whole-grain noodles instead.

3. Experiment and observe

Glucose biosensors like Stelo can help you understand how different foods affect your body. Compare your glucose response to a packaged snack versus a homemade alternative and let the results motivate your choices and help you create healthy habits.

The path less processed

Small, consistent changes really can make a huge difference, and reducing ultra-processed foods in your diet is a great place to start. Focus on whole, minimally processed options, and pay attention to how your body feels and reacts. A little label reading and meal planning can go a long way.

Finally, consider using a glucose biosensor to deepen your understanding of how your body responds to what you eat. Watching your glucose levels stabilize after swapping an ultra-processed meal for a whole-food alternative can be a powerful motivator. Every mindful choice you make today sets the stage for a healthier tomorrow.