There’s been a lot of research over the past few years on ultra-processed foods and their impact on your health. While scientists have already found a link between diets high in ultra-processed foods and Type 2 diabetes, new research has pinpointed specific four foods that make you especially prone to developing the health condition. 

For the study, which was published in The Lancet Regional Health – Europe, researchers analyzed data from more than 300,000 people across eight European countries for an average of 10.9 years. They found that, for every 10% increase in the amount of a person’s diet made up of ultra-processed foods, a person had a 17% higher risk of developing Type 2 diabetes. But within the ultra-processed foods category, some were worse than others for diabetes risk. 

While diabetes is a health condition marked by difficulty with blood sugar management, it can also raise your risk of developing a host of other conditions, including Alzheimer’s disease and heart disease. Ultimately, if you’re able, it’s best to do what you can to lower your risk of developing Type 2 diabetes. (If you already have the condition, doing what you can to manage your blood sugar levels can also help lower your disease risk.)

These are the biggest foods linked with the risk of developing Type 2 diabetes, based on the study — and why. 

What are ultra-processed foods?

Foods are classified by their processing using something called the NOVA scale. That scale puts foods into four categories. 

Foods that are considered processed are different from their natural state and usually have ingredients added to them, like sugar, salt, or oil. Foods classified as ultra-processed are processed foods with even more ingredients like preservatives and artificial colors and flavors. 

“Ultra-processed foods are those packaged, ready-to-eat, or ready-to-heat products that have been heavily altered from their original form,” says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. “They often contain ingredients you wouldn’t recognize or typically use in home cooking.” 

What is Type 2 diabetes?

Type 2 diabetes is a chronic metabolic disease that happens when the body doesn’t make enough insulin or doesn’t use insulin properly, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). This causes high blood sugar, which can raise the risk of significant health issues, including heart disease and stroke, nerve damage, foot problems, and eye disease. 

Which ultra-processed foods are most likely to raise your diabetes risk?

It’s important to point out that the study was observational, meaning the researchers can’t say for sure that having certain ultra-processed foods causes Type 2 diabetes. Instead, they simply found a link. That said, these are the ultra-processed foods with the biggest connection to Type 2 diabetes, based on the study findings:

Savory snacks

These include things like salty packaged snacks and chips. “These are often loaded with unhealthy fats, salt, and refined carbohydrates, which can contribute to insulin resistance, inflammation, and, ultimately, a higher risk of developing Type 2 diabetes,” Keatley says. “The added salt can also increase blood pressure and negatively impact cardiovascular health.”

Ultra-processed meats

Meats like bacon, sausage, and lunch meats usually have high levels of sodium, preservatives like nitrates, and unhealthy fats, Keatley says. All of these have been linked with increased inflammation and insulin resistance, two big factors in the development of Type 2 diabetes, he says. “Processed meats also tend to be calorically dense without providing much nutritional value,” Keatley adds. 

Ready-to-eat meals

These meals are convenient, but they may not help your health. “A lot of ready-to-eat meals will include ingredients that are high in saturated fats, added sugar, and sodium,” says Keri Gans, RD, author of The Small Change Diet. But higher levels of saturated fat and sodium are linked to a higher risk for heart disease and certain cancers, Gans points out. 

Ready-to-eat meals are also often low in fiber, protein, and essential nutrients, Keatley says. “The lack of fiber and high-calorie content can promote overeating and disrupt glucose metabolism, increasing the risk of Type 2 diabetes over time,” he says. 

Sweetened drinks

The study found that drinks sweetened with added sugar, as well as those with artificial sugar, raised the risk of Type 2 diabetes. “Sweetened drinks will include a lot of added sugar — and added sugar has been associated with increased inflammation in the body,” Gans explains. “That may lead to a host of diseases, including diabetes, heart disease, and cancer.”

But while artificially sweetened drinks don’t usually contain added sugar, Keatley says they “may disrupt the gut microbiota and trigger cravings for sugary foods, contributing indirectly to poor glucose control.”

Worth noting: The researchers also found that study participants were able to lower their risk of developing Type 2 diabetes by substituting unprocessed or minimally processed foods like eggs, milk, and produce, or even healthier forms of processed foods, including cheese, preserved fruits and vegetables, and salted nuts. 

“Cut back on ultra-processed foods as much as you can and focus on eating real, whole foods,” Keatley says. “It’s okay to have these processed foods once in a while, but they shouldn’t make up a big part of your diet.”