Watchman News

When you think of ultraprocessed foods (UPFs), you likely think of chips, soda, and fast-food meals that are usually consumed by younger age groups, like Gen Z and Gen Alpha. However, a recent study shows surprising findings — a significant number of older Americans today are actually consuming high amounts of ultraprocessed foods.

What makes this data so striking is that these older adults are not casual snackers or people who occasionally indulge in chips or sweets. According to the analysis, the participants reported signs of ultraprocessed food addiction, such as strong cravings, failed attempts to cut back, and continued consumption despite negative health effects.

In other words, their relationship with food mirrored what you’d see in someone hooked on nicotine or alcohol — except the substance was a boxed meal or a sweetened drink.

What Counts as an ‘Ultraprocessed’ Food?

When you hear the term “ultraprocessed,” it isn’t just referring to anything that comes in a package. The distinction lies in how a food is made and what it’s made from. Many packaged foods — like frozen vegetables, plain oats, or canned beans — are processed for safety and preservation, but they still retain their natural structure and nutrients. Ultraprocessed foods, on the other hand, are a completely different story.

• Definition of ultraprocessed foods — According to the NOVA classification, a system developed by researchers at the University of São Paulo, UPFs are “formulations of ingredients, mostly of exclusive industrial use, typically created by series of industrial techniques and processes.”1 In short, they are made mostly or entirely from industrial ingredients rather than natural foods. These foods are designed to be convenient, hyper-palatable, and shelf-stable.

• Groceries and supermarkets are now overflowing with ultraprocessed food — Examples include sweetened breakfast cereals, flavored yogurt cups, instant noodles, snack bars, sodas, and even some frozen meals labeled “healthy.” The list also extends to processed breads, flavored nut milks, and many plant-based “meat” alternatives. These foods are often marketed with buzzwords like “natural,” “organic,” or “gluten-free,” but the processing level, not the label, is what matters most.

• At least two-thirds of your diet is now made up of ultraprocessed junk foods — A study published in Nature Communications notes that more than 73% of the American food supply is ultraprocessed.2 A separate study published in Public Health Nutrition noted that sodas topped the ultraprocessed list (90%), followed by mixed dishes and soups (81%), and sweets and snacks (71%).3

• Understanding this category isn’t about guilt; it’s about clarity — Once you can identify UPFs, you start seeing them everywhere, from breakfast to bedtime snacks. Here’s a quick comparison for you to use to spot the difference between ultraprocessed and minimally processed choices:

Everyday UPF
Better Whole-Food Swap

Flavored yogurt cup
Plain yogurt with berries and cinnamon

Packaged cookies
Sliced apple with peanut butter

Chips
Air-popped popcorn or baked root chips

Instant noodles
Rice noodles with broth, vegetables, and egg

Soda
Sparkling water with lemon or lime

• Each of these swaps keeps the familiar taste or texture but removes the industrial ingredients that alter your metabolism — UPFs are designed to light up reward circuits in the brain,4 specifically the dopamine system that regulates pleasure and motivation (more on this later).5 That’s why the first bite feels so good, but the satisfaction fades quickly, driving you back for more.

Previous studies have highlighted how ultraprocessed foods are now dominating children’s diets, making up as much as 70% of their diet. However, recent findings reveal that older adults are no exception — they too consume significant quantities of ultraprocessed foods.

Do Many Older Adults Show Signs of Ultraprocessed Food Addiction?

Recent data from the University of Michigan’s Institute for Healthcare Policy and Innovation revealed a striking trend — A large segment of older adults now meets the criteria for addiction to UPFs. Published in the journal Addiction, the study analyzed responses from 2,038 Americans aged between 50 and 80 years old who participated in the U-M National Poll on Healthy Aging.6,7

• Researchers used a modified version of the Yale Food Addiction Scale (YFAS 2.0) to assess behavior — This standardized tool applies the same diagnostic framework used for substance use disorders. It evaluates factors such as tolerance (needing more for the same effect), withdrawal-like symptoms, and loss of control.

• Across all participants, 12.4% met the criteria for ultraprocessed food addiction — Younger seniors who belong to Gen X or are within the tail end of the Baby Boomers generation (specifically those aged 50s and 64) had the highest addiction rates, with 15.7% meeting the criteria for ultraprocessed food addiction.

• Lower rates were seen in the Baby Boomers generation — Among adults aged 65 to 80, 8.2% met the threshold for addiction. These numbers are significant because they suggest that this type of food dependence doesn’t fade with age — it persists, and for some, it even intensifies.

• In terms of gender, UPF addiction shows an opposite pattern than other substance use disorders — Historically, older men were more prone to substance addiction, but in the case of UPFs, a higher prevalence was seen in older women when broken down by gender. In this study, 16.9% of women qualified compared to 7.5% of men. The highest rates appeared among women aged 50 to 64, where 21% met the addiction threshold.

• So why are Gen Xers especially affected? The answer is simple — UPFs are booming during their developmental years. These generations grew up during the 1980s and 1990s, decades defined by the explosion of convenience foods, low-fat marketing, and the normalization of processed snacks in daily life.

The same “quick and easy” products that shaped their diets in adolescence are now associated with higher rates of addictive eating behaviors decades later. According to the website Study Finds:

“This pattern aligns with established addiction science. Earlier exposure to addictive substances dramatically increases risk …

The younger group in this study … were children and adolescents when ultraprocessed foods became ubiquitous. The older group was already in their 20s and 30s, potentially past the highest-risk developmental period.”8

• These findings spark concern about what lies ahead for younger generations — Children and adolescents today eat even greater amounts of ultraprocessed foods than older adults did at their age, with these products now making up most of the calories consumed by American youth. If these habits continue unchecked, the rates of ultraprocessed food addiction are likely to rise as this generation grows older.

What Are the Signs of Ultraprocessed Food Addiction?

Recognizing the signs of ultraprocessed food addiction starts with understanding that this isn’t just about overeating or lacking willpower. It’s a pattern of behavior that mirrors classic addiction symptoms. Below is a plain-language checklist to help you gauge whether your habits might reflect an addictive relationship with ultraprocessed foods:9,10

• Loss of control — You often eat more than you planned or can’t stop once you start, like finishing an entire bag of chips when you meant to have just a few.
• Craving and preoccupation — You think about these foods often, plan when you’ll have them next, or feel uneasy when they’re not available.
• Tolerance-like behavior — Over time, it takes larger amounts of the same food to feel satisfied or to get the same “comforting” effect.
• Withdrawal-like symptoms — When you try to cut back, you feel irritable, low in energy, or moody, similar to withdrawal symptoms seen in other forms of addiction.
• Continued use despite harm — You keep eating ultraprocessed foods even when you know they worsen your weight, digestion, blood sugar, or mood.
• Repeated failed attempts to cut back — You’ve tried to stop or reduce your intake multiple times but end up returning to old patterns.
• Social or emotional impact — Eating these foods leads to guilt, secrecy, or isolation. You might avoid social events where healthier food is served or feel embarrassed about your habits.

If several of these feel familiar, it doesn’t mean you’re weak — it means you’re responding to foods intentionally engineered to override your natural appetite control.

It’s also important to understand how ultraprocessed food addiction differs from binge eating disorder (BED).11 While both involve loss of control and emotional distress, BED is classified as a psychiatric condition and typically includes large, rapid eating episodes with guilt or shame afterward. Ultraprocessed food addiction, by contrast, centers on dependency-like symptoms related to specific products rather than the size or timing of meals.

Is Ultraprocessed Food Addiction the Same as Food Addiction or Sugar Addiction?

People often use the terms “food addiction,” “sugar addiction,” and “ultraprocessed food addiction” interchangeably, but they aren’t identical. Each describes a different layer of how the modern diet interacts with the brain’s reward system. Understanding those distinctions helps you focus on what really drives cravings — the overall pattern, not just one ingredient.

• Think of these terms as overlapping circles in a Venn diagram — “Food addiction” is the broadest circle, describing a behavioral dependence on eating itself, regardless of the specific food. “Sugar addiction” sits inside that, referring to dependence on sweet tastes and the rapid dopamine spikes caused by refined sugars.

“Ultraprocessed food addiction” overlaps both, but it extends further; it’s about addiction to industrial formulations that combine sugar, fat, salt, and chemical additives in precise ratios designed to hijack the brain’s pleasure centers.

• Why this difference matters — Many people who believe they’re addicted to sugar are actually responding to the combination effect of multiple engineered ingredients. Chips, fast-food sandwiches, and processed meats contain little or no sugar, yet they can trigger the same compulsive responses.

These foods stimulate reward pathways not just through sweetness, but through texture, flavor enhancers, emulsifiers, and rapid digestibility, all of which amplify dopamine signaling and blunt satiety cues. In other words, you’re not addicted to one nutrient — you’re addicted to the formula.

• Ultraprocessed foods are constructed to hit multiple reward triggers simultaneously — That’s why a sugary soda, salty snack, or creamy dessert can all feel equally irresistible. It’s not the sugar or the fat alone, but the way they’re combined and presented to your brain.

When you focus only on sugar, you risk missing the full picture. Many “sugar-free” or “low-carb” products still qualify as ultraprocessed and continue to feed the same cycle of craving and dependency.

• The practical takeaway is simple — Shift your focus away from counting grams of sugar or carbs, and instead evaluate how processed your food really is. If a product’s ingredient list reads like a chemistry set, it’s part of the same addictive matrix.

Breaking free starts with identifying patterns, not villains. Once you understand that the problem isn’t one substance but a whole system of engineered foods, it becomes easier to choose what truly supports your health and energy balance.

Why Are Ultraprocessed Foods Addictive?

Ultraprocessed foods seem addictive because they are engineered to hijack your brain’s reward system. When you eat these foods, your brain releases a surge of dopamine, the same neurotransmitter that reinforces pleasure-seeking behaviors and plays a central role in cravings.

Traditionally, dopamine helps you feel satisfied during mealtimes. But with ultraprocessed foods, the hit is so intense and so immediate that it overrides normal controls. As a result, you keep eating even when you’re full.

• Manufacturers understand this system perfectly — The food industry uses what’s called the “bliss point” — a calculated ratio of sugar, salt, and fat that maximizes pleasure while preventing sensory fatigue.12 Add artificial flavorings, emulsifiers, and texture enhancers, and you get a food that’s nearly impossible to stop eating. These combinations are what scientists describe as hyper-palatable,13 meaning they overwhelm your taste buds and override your body’s ability to regulate appetite.

• The addictive power doesn’t come from taste alone — Visual and emotional cues intensify the pull, too. Glossy packaging, bright colors, and enticing slogans link these foods to happiness, comfort, or reward. Even the sound of certain crunchy textures and the smell of familiar snacks can trigger dopamine release before you take a bite. This anticipatory response wires the brain to associate ultraprocessed foods with emotional relief and immediate pleasure.

• This reveals a deeper truth — The addictive nature of ultraprocessed foods isn’t only about ingredients; it’s about design. These foods are built for speed — fast digestion, fast pleasure, and fast return. For more information on this topic, I recommend reading “Why Can’t We Stop Eating Certain Foods?”

Breaking the cycle starts with awareness. Once you understand that ultraprocessed foods are deliberately crafted to manipulate your neurochemistry, it becomes easier to see them for what they are — not comfort, but conditioning.

How to Stop Eating Ultraprocessed Foods Without Feeling Deprived

Quitting ultraprocessed foods doesn’t mean you have to live on bland meals or give up convenience. The goal isn’t restriction — it’s replacement. When you build your meals with the right anchors and strategies, cravings lose their grip, energy stabilizes, and food starts to feel satisfying again. Here’s a simple seven-step plan to help you make lasting changes without feeling deprived.

1. Shift what you stock — Start inside your home, because what’s in your pantry drives what you eat. Replace the high-turnover “snack zone” foods like chips, crackers, and sugary granola bars with ready-to-eat whole foods, such as fresh fruit, hard-boiled eggs, yogurt, or leftovers you actually like. If it’s not in your home, it won’t end up on your plate.

2. Anchor every meal with protein and fiber — Protein and fiber help stabilize blood sugar and keep you full for hours. Think pastured eggs, grass fed beef, wild-caught salmon, or beans paired with vegetables, fruit, or cooked whole grains. The protein slows digestion while fiber feeds your gut bacteria, helping you stay satisfied and reducing cravings for refined, fast-digesting foods.

3. Make smart swaps, not sacrifices — Trade the texture and taste you crave for healthier versions. Replace flavored yogurt with plain yogurt and berries, chips with air-popped popcorn, or soda with sparkling water and citrus. Keep the sensory experience — crunch, sweetness, or fizz — but remove the additives and seed oils that trigger overeating.

4. Redesign your food environment — Keep whole foods visible and accessible. Move fresh fruit to the front of your fridge, store cut veggies in clear containers, and put tempting snacks out of reach or out of sight. The fewer cues you see, the fewer urges you feel. This simple change retrains your brain to associate real food with reward, not packaged products.

5. Read labels like a detective — You don’t need to memorize every additive; just look for patterns. The longer the ingredient list, the more likely it’s ultraprocessed. Watch for added sugars, refined starches, and seed oils such as soybean, corn, or sunflower oil.

The U.S. Food and Drug Administration (FDA) recommends using the Nutrition Facts label to check for added sugars and sodium content.14 A short ingredient list usually means fewer industrial formulations and more real food.

6. Plan treats on purpose — Instead of banning your favorite foods, schedule them intentionally. Choose one meal or occasion each week where you enjoy a favorite item mindfully, without guilt or distraction. When you give yourself permission and structure, you remove the emotional charge that fuels binges.

7. Build social support — Food habits are social habits. Talk to friends or family about your goals, or find a group that supports mindful eating or whole-food living who will help encourage your progress. Consulting with a registered dietitian nutritionist (RDN) can also help tailor strategies to your health goals.

Mini ‘Cravings Toolkit’

When cravings strike, your brain is chasing comfort, not calories. Understanding what cravings represent — a conditioned dopamine response — will help you stop fighting them and start redirecting them. Here’s how to interrupt the pattern without willpower battles:

• Pause for 10 minutes — Cravings fade quickly if you delay acting on them. Use that window to drink water, stretch, or step outside.
• Ask, “What am I really craving?” — Often it’s relief from boredom or stress, not food itself.
• Replace the cue, not the comfort — If you crave crunch, grab carrots or cucumber sticks. If it’s sweetness you want, try fruit or a spoonful of honey in yogurt.
• Script your response — Tell yourself: “This is a craving, not a command. I can choose how to respond.” Rehearsing this phrase rewires your reaction over time.
• Plan recovery meals — Keep a nourishing backup, such as fruit, homemade broth, or a smoothie, ready for when cravings hit hard.

Quick Self-Check and Resources for Support

If you’re wondering whether your eating patterns reflect addiction-like behavior, a quick self-check can help clarify it. You can refer to tools like the modified Yale Food Addiction Scale (mYFAS 2.0) used in the featured study to gauge your ultraprocessed food addiction.

This tool’s purpose is to help you recognize patterns so you can take action. If you answer “yes” to several of these experiences, it means your relationship with ultraprocessed foods deserves attention. There are also resources that can provide support on how to stop eating ultraprocessed foods and break your addiction. Check out these strategies:

Find a Registered Dietitian Nutritionist (RDN) through the Academy of Nutrition and Dietetics directory, at Eatright.org.15
Look for science-based programs addressing food addiction, mindful eating, or emotional eating — Avoid “detox” or “cleanse” programs that restrict entire food groups.
The National Alliance on Mental Illness (NAMI) Helpline (1-800-950-6264) and SAMHSA’s National Helpline (1-800-662-HELP) offer free, confidential referrals for eating or addiction-related concerns.
Review the most recent USDA Dietary Guidelines for Americans16 and the FDA’s Nutrition Facts Label Guide17 for more educational information to guide your healthy eating choices.

Frequently Asked Questions (FAQs) About Ultraprocessed Food Addiction

Q: Are older adults really affected by ultraprocessed food addiction?
A: Yes, and the numbers are significant. A large University of Michigan study published in Addiction found that 12.4% of older adults met the criteria for ultraprocessed food addiction. The problem was especially pronounced among those aged 50 to 64 — roughly 21% of women and 10% of men fell into the addicted range.

Q: What makes ultraprocessed foods so addictive?
A: UPFs are built around what manufacturers call the “bliss point” — the perfect balance of sugar, fat, and salt that maximizes pleasure and triggers dopamine release in the brain. Add in emulsifiers, flavorings, and appealing textures, and they become almost impossible to stop eating. Even the smell, sound, and packaging can cue your brain’s reward system, reinforcing cravings before the first bite.

Q: Are breakfast cereals considered ultraprocessed?
A: Yes, many popular breakfast cereals fall into the ultraprocessed category. While they may appear healthy, they often contain refined grains, added sugars, flavorings, and industrial additives that strip away nutrients and disrupt natural appetite regulation. Even cereals labeled “whole grain” or “low-fat” can be deceptive if they include stabilizers, emulsifiers, or seed oils.

Q: What if my overall diet is ‘mostly healthy’?
A: Even if you eat plenty of fruits and vegetables, regularly consuming ultraprocessed foods can still harm your metabolism. Research links high UPF intake to obesity, insulin resistance, poor cardiovascular health, and cognitive decline. Many of these effects come from additives, seed oils, and refined starches that disrupt the gut-brain axis and energy balance.

Q: How can I start cutting back without feeling restricted?
A: Start with small, manageable swaps. Replace one processed meal or snack each day with a whole-food option. Anchor every meal with protein and fiber, such as eggs with vegetables, yogurt with fruit, or fish with rice and greens. Redesign your kitchen so the most nourishing foods are visible and ready to eat, while processed snacks are out of reach. And don’t aim for perfection — plan intentional treats, enjoy them mindfully, and move on. Consistency, not deprivation, rewires your cravings.

Q: What resources are available for help?
A: If you think your relationship with food is affecting your health, start with a self-check using the modified Yale Food Addiction Scale (mYFAS 2.0), the same tool researchers use to identify patterns of ultraprocessed food dependence. You can also find a Registered Dietitian Nutritionist (RDN), explore support groups, and contact NAMI’s Helpline (1-800-950-6264) or SAMHSA’s Helpline (1-800-662-HELP) for confidential guidance.
Review the USDA Dietary Guidelines for Americans and FDA Nutrition Facts Label Guide for practical education on healthier choices.

Prediabetes is a silent condition that develops when your blood sugar runs higher than normal but not yet high enough to qualify as diabetes. In teens, it often goes unnoticed because there are no clear warning signs. Some young people might feel more tired than usual, get thirsty often, use the bathroom more, or even notice changes in their vision, but many feel nothing at all.

That hidden nature is what makes it dangerous — by the time it progresses into Type 2 diabetes, the damage to your body has already begun. This stage of poor blood sugar control is not just about diabetes risk. It also raises your odds of heart disease, stroke, and other chronic problems that shorten a young person’s healthy years of life.

Experts describe it as a warning light, signaling that the body’s energy system is under strain. The fact that this is happening more frequently in teenagers reflects a larger metabolic crisis that now touches both adolescents and adults. Recognizing that these changes are showing up so early in life is what makes the new data so important.

The U.S. Centers for Disease Control and Prevention (CDC) has revealed just how many teens are already living with prediabetes and how quickly the problem is growing. That evidence gives us a clearer picture of what’s happening inside adolescent bodies — and why urgent changes are needed to protect their future health.

CDC Data Reveals a New Reality for Teen Prediabetes

Using data from the National Health and Nutrition Examination Survey (NHANES), researchers analyzed the health status of adolescents ages 12 to 17.1 They defined prediabetes as fasting glucose between 100 and 125 milligrams per deciliter or an A1c — a blood test that shows your average blood sugar over the past three months — between 5.7% and 6.4%. Their goal was to estimate how many teens in the U.S. are living with this condition.

• The study revealed just how widespread prediabetes in teens has become — In 2023, 32.7% of adolescents — roughly 8.4 million young people — were living with prediabetes. That means about 1 in 3 U.S. teenagers is already showing early signs of metabolic dysfunction. These figures are based on a nationally representative sample, which makes them a reliable reflection of the population at large.

• This health crisis is not limited to one group — Risk factors like being overweight, having a parent or sibling with Type 2 diabetes, and being physically inactive were strongly tied to prediabetes.2 In other words, if you have a family history or live a sedentary lifestyle, your chances of developing prediabetes as a teen are higher.

• The rate of prediabetes is climbing compared to earlier years — When researchers adjusted older data with their updated methods, they found that from 2005 to 2016, the prediabetes prevalence for adolescents would have been 28%. Today, that number has jumped to nearly 33%, showing a rapid increase over just a few years. That shift represents millions of additional teens now entering adulthood burdened with impaired glucose control.

• Teens with prediabetes are already on the path to serious disease — The CDC called this condition a “warning sign” because it signals a much higher chance of progressing to Type 2 diabetes, heart disease, and stroke. For parents and young people, that means ignoring these early signals sets the stage for lifelong health struggles.

About 2.5% of teens had both abnormal fasting glucose and abnormal A1c readings, a stronger indicator of metabolic dysfunction. For these adolescents, the risk of rapid progression to Type 2 diabetes is especially high. Dr. Christopher Holliday of the CDC told ABC News, “Type 2 diabetes poses a significant threat to young people’s health,” emphasizing the importance of intervening now.3

Lifestyle Choices Today Decide Whether Prediabetes Becomes Diabetes Tomorrow

Being overweight, eating ultraprocessed foods, and not staying active increases prediabetes risk. This gives you practical leverage: by encouraging your teen to move more, eat whole foods, and avoid processed junk, you dramatically cut their chances of developing diabetes. Holliday stated, “Simple life changes — like healthy eating and staying active — can make a big difference in preventing or delaying Type 2 diabetes.”4

• Biological mechanisms explain why prediabetes leads to disease — Elevated glucose levels damage the lining of blood vessels, increase oxidative stress, and strain your pancreas as it struggles to produce more insulin. Over time, this wears down your body’s ability to manage blood sugar, eventually leading to full Type 2 diabetes. Once that threshold is crossed, your risk of nerve damage, kidney disease, heart disease, and vision loss becomes much greater.

• Prediabetes disrupts your body’s energy system through mitochondrial dysfunction — Your mitochondria are the tiny power plants inside your cells that convert glucose into usable energy.

In prediabetes, insulin resistance prevents glucose from entering cells efficiently, and when mitochondria are already damaged, this process breaks down even further. Instead of fueling your cells, sugar piles up in your bloodstream, leaving your body both overloaded and starved at the same time.

This mismatch drains your teen’s energy, reduces motivation, and traps them in a cycle of fatigue and poor metabolic health that grows worse without intervention. When mitochondria falter, especially in tissues like your pancreas, liver, and fat cells, the risk of progressing from prediabetes to diabetes skyrockets because insulin-producing cells stop working properly.

• The scale of the problem is reshaping the health landscape — The CDC reported that adult diabetes diagnoses, which had been declining for more than a decade, are no longer falling. In 2023, about 1.5 million adults were newly diagnosed with diabetes.5 This parallel trend suggests that teens with prediabetes today are tomorrow’s diabetes patients, adding further strain to families, communities, and health care systems.

• The research underscores the urgency for early action — For your teen, this means understanding that their daily choices — what they eat, how much they move, and how they manage stress — have a direct impact on whether they prevent or reverse prediabetes or slide into diabetes. Framing the challenge as a winnable game is key: track progress, set goals, and celebrate small victories, because each step away from ultraprocessed foods and inactivity is a step toward restoring energy and health.

Simple Steps to Help Your Teen Reverse Prediabetes

Hearing that 1 in 3 teens has prediabetes is alarming for any parent. But this isn’t a dead end — it’s a warning light. Prediabetes means your child’s cells aren’t making energy the way they should, and that drives blood sugar higher than normal.

The good news is that you can help them turn this around before it develops into something much more serious. These steps are practical changes you can start making at home that support your teen’s health in ways they’ll actually notice — more energy, sharper focus, and better mood.

1. Clear vegetable oils and processed snacks from their diet — The first step is to look at the foods most teens eat: fries, chips, packaged snacks, and restaurant meals. Almost all of them contain vegetable oils like canola, soybean, and sunflower oil. These oils are rich in linoleic acid (LA) that damages your mitochondria, setting the stage for blood sugar problems.

Replace them with foods prepared at home using butter, ghee, or tallow. For snacks, encourage whole-food options like fruit or grass fed cheese. Think of this as resetting your teen’s “energy software” so their body runs on full power again.

2. Reintroduce carbohydrates in a smart way — Teens need carbs for energy, especially for growing bodies, busy school days, and sports. The problem is not carbs — it’s the wrong kind of carbs. If your teen has gut issues, start with gentle foods like white rice and fruit.

As their digestion improves, expand to root vegetables, beans, and whole grains. Carbs fuel the brain and muscles, so the right amount helps them concentrate in class, perform better in sports, and stay in a good mood instead of crashing.

3. Reduce exposure to everyday toxins — Your child is exposed daily to plastics, personal care products, and nonstop Wi-Fi. These stressors interfere with their body’s ability to make energy. Small changes add up: switch to glass or stainless steel water bottles, avoid microwaving food in plastic, and encourage them to keep their phone out of their pocket and away from their bed at night.

If your teen likes challenges, frame this as a “low-plastic” or “phone-free sleep” experiment — they’ll be more likely to stick with it if it feels like a goal instead of a rule.

4. Build in regular sunlight for natural energy — Sunlight charges more than vitamin D. It triggers melatonin inside mitochondria, which protects energy production. Encourage sun exposure daily — walking the dog, biking to a friend’s house, or sitting outside after school.

If your family has eaten a lot of vegetable oils in the past, give it at least six months of reducing them before getting longer midday sun exposure, because those oils increase the risk of sunburn. Over time, daily sunlight helps improve sleep, mood, and energy regulation in teens.

5. Use the HOMA-IR test as a tracking tool — One of the most motivating ways to help your teen is to make progress visible. Recognizing insulin resistance early is essential, as it’s a warning sign for your metabolic health — one that often precedes Type 2 diabetes.

The HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) test is a valuable diagnostic tool that helps assess insulin resistance through a simple blood test, so you can spot issues early and make necessary lifestyle changes.

Created in 1985, it calculates the relationship between your fasting glucose and insulin levels to evaluate how effectively your body uses insulin. Unlike other more complex tests, HOMA-IR requires just one fasting blood sample, making it both practical and accessible. The HOMA-IR formula is as follows:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 405, where

• Fasting glucose is measured in mg/dL
• Fasting insulin is measured in μIU/mL (microinternational units per milliliter)
• 405 is a constant that normalizes the values

If you’re using mmol/L for glucose instead of mg/dL, the formula changes slightly:

HOMA-IR = (Fasting Glucose x Fasting Insulin) / 22.5, where

• Fasting glucose is measured in mmol/L
• Fasting insulin is measured in μIU/mL
• 22.5 is the normalizing factor for this unit of measurement

Anything below 1.0 is considered a healthy HOMA-IR score. If you’re above that, you’re considered insulin resistant. The higher your values, the greater your insulin resistance. Conversely, the lower your HOMA-IR score, the less insulin resistance you have, assuming you are not a Type 1 diabetic who makes no insulin.

Interestingly, my personal HOMA-IR score stands at a low 0.2. This low score is a testament to my body’s enhanced efficiency in burning fuel, a result of increased glucose availability. By incorporating additional carbohydrates into my diet, I provided my cells with the necessary energy to operate more effectively.

This improved cellular function has significantly boosted my metabolic health, demonstrating how strategic dietary adjustments lead to better insulin sensitivity and overall metabolic performance.

FAQs About Prediabetes in Teens

Q: What does it mean if my teen has prediabetes?
A: Prediabetes means your teen’s blood sugar is higher than normal but not high enough for Type 2 diabetes. It’s a warning sign that their body is struggling to manage sugar, and without changes, it often leads to diabetes, heart disease, or stroke.

Q: How common is prediabetes in teenagers?
A: According to the CDC, about 1 in 3 U.S. teens — around 8.4 million adolescents — now live with prediabetes. This number has climbed quickly in recent years, showing that the problem is getting worse, not better.

Q: What are the biggest risk factors for teen prediabetes?
A: Being overweight, eating a diet high in ultraprocessed foods, not getting enough physical activity, and having a family history of diabetes all increase the chances of developing prediabetes.

Q: What happens inside my body during prediabetes?
A: In prediabetes, insulin resistance prevents glucose from moving into cells efficiently. This overloads your bloodstream with sugar, damages blood vessels, and wears out your pancreas. Over time, your body loses its ability to control blood sugar, which leads to diabetes and other health issues.

Q: What can parents do to help their teen reverse prediabetes?
A: Parents can support their teen by clearing vegetable oils and processed snacks from the diet, offering healthy carb sources like fruit, reducing toxin exposure, encouraging daily sunlight, and tracking progress with tools like the HOMA-IR test. Small, consistent changes restore energy, improve mood, and lower the risk of diabetes.

Test Your Knowledge with Today’s Quiz!

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As a parent evaluating pediatric guidance, what key red flag should you watch for given these concerns?

Drug company funding tied to pediatric associations to restrict parental control
The American Academy of Pediatrics receives funding from major pharmaceutical companies, influencing policies that promote more medical interventions while limiting parental authority. Learn more.
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