Foods in Malta That May Raise Your Risk of Pre-Diabetes
Ultra-processed foods (UPFs), such as fast food, sugary snacks, and packaged items, are increasingly linked to a higher risk of pre-diabetes, especially among young adults. A recent study by the University of California found that even a 10% increase in UPF consumption can raise the risk of pre-diabetes by 64% and disrupt glucose regulation by 56%. In Malta, where traditional Mediterranean cuisine emphasizes fresh, wholesome ingredients, the growing reliance on convenience foods among younger generations poses potential health risks. Pre-diabetes, a condition of elevated blood sugar levels, can often be prevented or delayed through healthier lifestyle choices, including a diet rich in minimally processed foods like vegetables, whole grains, and lean proteins. Malta’s vibrant food culture offers an opportunity to embrace these changes, with local restaurants and farmers’ markets providing access to fresh, nutrient-rich options. By reducing UPF intake and focusing on natural ingredients, individuals can make proactive choices to safeguard their long-term health while still enjoying the
The Common Foods That May Increase Your Risk of Pre-Diabetes: A Guide to Smarter Eating in Malta
Ultra-processed foods (UPFs) are a staple in many diets across the globe, but growing research suggests they could be putting young people at a higher risk of developing pre-diabetes and elevated blood sugar levels. A recent study conducted by scientists from the University of California has revealed that even a slight increase in the consumption of UPFs—such as fast food, packaged snacks, and food or drinks high in sugar, sodium, and unhealthy fats—can significantly raise the risk of pre-diabetes.
In Malta, where food culture is celebrated, it’s worth considering how ultra-processed foods fit into our diets. While traditional Maltese cuisine leans on fresh, wholesome ingredients like fish, legumes, vegetables, and olive oil, modern eating habits—particularly among younger generations—are increasingly influenced by convenience foods that are often ultra-processed. The findings of this study make a strong case for prioritizing natural, minimally processed foods to safeguard long-term health.
The study tracked 85 young adults aged 17 to 22 for four years, analyzing how much of their daily caloric intake came from UPFs versus non-UPFs, such as fresh fruits, vegetables, whole grains, and lean proteins. Researchers found that even a 10% increase in UPF consumption was associated with a 64% higher risk of developing pre-diabetes. Additionally, those participants were 56% more likely to experience disruptions in glucose regulation. UPFs included items like sweets, soft drinks, cereal, packaged spreads, and flavored yoghurts—foods that are often marketed as convenient or indulgent but could be silently contributing to health issues.
Dr. Vaia Lida Chatzi, the study’s lead author, emphasized that young adulthood is a critical period for shaping long-term health. "Our findings show that even modest increases in ultra-processed food intake can disrupt glucose regulation in young adults at risk for obesity. These results point to diet as a modifiable driver of early metabolic disease and an urgent target for prevention strategies among young people," she said. For those living in Malta, where the Mediterranean diet is readily accessible, the opportunity to reduce reliance on ultra-processed foods and embrace fresh, nutrient-rich options is a valuable step towards better health.
Pre-diabetes is characterized by higher-than-normal blood sugar levels but not yet high enough to qualify as type 2 diabetes. Insulin resistance—a condition in which the body struggles to effectively use insulin to regulate blood sugar—is often a precursor to diabetes. According to Diabetes UK, more than one in five adults in the UK lives with diabetes or pre-diabetes, and similar trends are emerging in other countries, including Malta. However, pre-diabetes doesn’t have to lead to type 2 diabetes. Research and health experts agree that lifestyle changes—like adopting a healthier diet and engaging in regular exercise—can prevent or delay its onset.
For those in Malta, this message resonates strongly within the context of the island’s vibrant food scene. Choosing healthier options at restaurants, such as grilled fish, fresh salads, or dishes prepared with whole grains, can help reduce reliance on UPFs without sacrificing flavor. Local eateries that champion fresh, seasonal produce and traditional cooking methods are a great way to enjoy dining out while maintaining a healthy lifestyle. Additionally, home cooking using ingredients from Malta’s farmers’ markets can be a rewarding way to build better eating habits.
Douglas Twenefour, head of clinical at Diabetes UK, reminds us that pre-diabetes doesn’t have to feel inevitable. "We know that many people may be able to prevent or delay type 2 diabetes with the right support," he said. That support can come in the form of education, healthier food choices, and an overall commitment to a balanced lifestyle.
In Malta’s food culture, where indulgence and health often overlap, it’s possible to enjoy delicious meals while making smarter choices. By reducing ultra-processed food consumption and focusing on minimally processed, natural ingredients, young adults—and everyone else—can take proactive steps toward preventing pre-diabetes and improving overall well-being. Whether dining at one of Malta’s many restaurants or preparing a meal at home, the key is moderation, mindfulness, and embracing the bounty of fresh, local flavors Malta has to offer.