Oscar Camejo 2/18/26 Oscar Camejo 2/18/26

Foods That Make Reversing Diabetes Difficult: The Truth About Ultra-Processed Food

Ultra-processed food is not just "bad food." It is food that has been manufactured with industrial ingredients you would never find in your own kitchen.

It is built to taste amazing, last forever on a shelf, and make it very easy to overeat. We are talking about chips, pastries, cookies, sugary cereals, fast food, frozen microwave meals, candy, and a lot of the snack foods that get marketed as healthy.

Yes, even some of those protein bars.

I am not saying you can never eat something that comes in a package. That is not realistic. But there is a clear difference between regular processed food and ultra-processed food, and that difference is what keeps a lot of people stuck.

You grab something quick because you're tired, busy, or stressed out. An hour later, you're hungry again. Then you feel guilty and think you just need more willpower.

But here's what I need you to understand: the problem is not you. A lot of the food we call normal today was designed to keep you coming back for more. And if you are living with prediabetes, type 2 diabetes, high blood pressure, or high cholesterol, this is one of the most important things you need to know.

What Ultra-Processed Food Actually Is

Ultra-processed food is not just "bad food."

It is food that has been manufactured with industrial ingredients you would never find in your own kitchen.

Yes, even some of those protein bars.

I am not saying you can never eat something that comes in a package. That is not realistic.

But there is a clear difference between regular processed food and ultra-processed food, and that difference is what keeps a lot of people stuck.

Why It Keeps Your Blood Sugar Struggling

Here is what ultra-processed food does to your body, and why it makes reversing diabetes feel so hard. Most of this food is low in fiber.

Fiber is what helps slow down your blood sugar from spiking after you eat. Without it, you eat, your blood sugar shoots up, then it drops, and then the cravings start all over again.

It also tends to be loaded with sugar and sodium.

Your body experiences that spike and drop cycle and your hunger signal never really gets the message that you are full.

So you eat more.

You snack more.

And the whole time you think you just lack discipline.

You do not lack discipline.

You are trying to use willpower against food that was literally engineered to override your "I'm full" signal.

That is not a fair fight.

This Used to Be Me

Before I lost over 80 pounds, I was working late nights, sometimes until 2 in the morning.

And while I worked, I grazed. Not big meals, just constant grazing.

Peanut butter and jelly sandwiches, chips, cookies, pop tarts, soda, fruit juice. Whatever was in the cupboard, I ate it.

I would be hungry again in 20 minutes and repeat the whole cycle. No wonder I gained weight.

I was not thinking about what I was eating. I was not thinking about the time.

I was being productive at work and neglecting the most important project I had, which was my health.

When I finally got serious, I started researching foods that could actually satisfy me.

I kept it simple. And everything changed.

How Ultra-Processed Food Shows Up in Everyday Life

You do not have to be eating fast food every day for this to apply to you.

Some people tell me they do not even eat sweets like that. But they drink sweet juice every day.

They drink sports drinks. They grab flavored coffee beverages. They snack on packaged food all afternoon.

You may not be eating dessert, but you could still be drinking a lot of sugar.

There is also the desk drawer trap.

A little bag of chips here. Some candy there.

It feels small, but it adds up.

And by the time you get home, you are tired and starving and you are way more likely to overeat at night.

Convenience becomes a lifestyle.

And eventually your body is the one paying the bill.

What to Do Next: Your Simple Battle Plan

You don’t need to overhaul everything by Monday. If you try to change everything at once, by Thursday you will be burned out and back to square one. Here is what actually works.

Step 1: The One Swap Rule

Pick one ultra-processed food you eat regularly and swap it out this week. Just one.

Chips? Try a handful of mixed nuts, fruit, or cheese.
Sugary cereal in the morning? Try eggs or Greek yogurt.
Fast food at lunch? Try baked chicken or a simple chicken salad.
Soda or sweet juice? Try water, unsweetened tea, or sparkling water.

One swap. That is it for this week.

Step 2: Build Simple Meals at Home

You do not need to be a chef. You need simple meals you can repeat.

Think lean protein, non-starchy vegetables, whole grains if you need them, and a healthy fat to keep you satisfied.

Some examples:

Rotisserie chicken, green beans, and a small serving of brown rice
Ground turkey with mixed vegetables and avocado on the side
Salmon and salad with quinoa
Eggs and sauteed spinach with a slice of whole grain toast

Keep your drinks non-sugary. Water, unsweetened tea, sparkling water. Nothing high in sugar.

Step 3: Check the Label

You do not need to become a food scientist. But here is a quick test: if the ingredient list looks like a science project, do not make it your everyday food.

If sugar is listed as one of the first ingredients, that means it is the main ingredient. That is a clue. I am not saying never eat it. I am saying do not make it a daily habit.

Step 4: Create a Default Grocery List

Decision fatigue is real. When you are tired and standing in the grocery store, you will grab whatever is familiar.

Build a list you can use on autopilot. A simple framework: 5 proteins, 5 fruits and vegetables, 3 quick carbs, and 2 healthy fats. No guesswork. You are building a system.

You can even use ChatGPT to generate simple meal ideas that fit your lifestyle. Ask it: "Give me 10 simple breakfast, lunch, and dinner ideas using non-starchy vegetables, lean protein, whole grains, and healthy fats." It will give you a starting point and you can take it from there.

Step 5: Redefine What Success Looks Like

Success is not perfection. Success is consistency.

The goal is simple: eat less ultra-processed food more often than not. That is it. One better choice at a time.

Ready for the Full Episode?

Watch or listen to the full episode below.

And if you want a free resource to help you plan your meals and track your progress, grab the free Weight Loss Planner here: beatingdiabeteslifestyle.com/weight-loss-planner

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