Are Extremely Processed Foods Harmful for Cognitive Function?
Ultra-processed foods linked to higher cognitive decline and dementia risk
A growing body of research is pointing towards ultra-processed foods, such as chips, soda, and lunch meats, as a potential contributor to the increased risk of cognitive decline and dementia. Here's what you need to know about the connection between your diet and brain health.
Ultra-processed foods and cognitive decline: What we know
Ultra-processed foods are industrially produced, packaged, and fast foods that often contain ingredients difficult to pronounce. Examples include chicken nuggets, instant noodles, and candy bars. Researchers have discovered a correlation between consuming significant amounts of these foods and faster rates of cognitive decline, as well as a higher risk of dementia.
A large-scale study in Brazil involving nearly 11,000 participants, aged 35 to 74 and without cognitive issues, found that those who ate a large quantity of ultra-processed foods experienced a 28% faster rate of cognitive decline compared to those who consumed minimal amounts.
While a direct causal link between processed foods and dementia has not been established, Christopher Damman, MD, a gastroenterologist at the Digestive Health Center at UW Medical Center - Montlake and an associate professor of gastroenterology and medicine in the UW School of Medicine, notes that several factors, including diet, contribute to the rise of Alzheimer's. Factors like sleep, stress management, and exercise also play crucial roles.
The harmful effects of ultra-processed foods on the brain
Ultra-processed foods contain high amounts of salt, fat, sugar, and additives that contribute to their addiction potential. Consuming excessive amounts of these nutrients increases the risk of developing plaque in the arteries, known as atherosclerotic plaques, which are a known risk factor for heart attacks, stroke, and—research suggests—Alzheimer's disease.
Research indicates that consuming a high amount of ultra-processed foods may deliver damaging compounds to the gut microbiome, causing inflammation and potentially leading to neurological issues. These foods are also often deficient in essential nutrients like fiber, phytochemicals, and good fats found in fresh, whole foods.
Protecting brain health through diet
If you're looking to decrease your risk of cognitive decline, focus on increasing nutrient-rich foods in your diet and reducing your intake of ultra-processed products. Adopting the MIND diet, which combines elements of the Mediterranean and DASH diets, is a good choice as it emphasizes foods like leafy greens, whole grains, nuts, berries, olive oil, fish, and poultry.
Another approach is to increase your consumption of foods rich in the “four Fs”—fiber, phytochemicals, healthy fats, and ferments. These include fruits and vegetables, nuts, olive oil, avocado, fish, and fermented products like yogurt, pickles, and sauerkraut.
According to Dr. Michael Rosenbloom, a neurologist at the Memory and Brain Wellness Center at Harborview Medical Center, diets that prioritize whole foods, lean protein, and good fats not only improve brain health but overall health as well. Incorporating lasting changes, such as decreasing your consumption of ultra-processed foods and increasing the amount of whole foods in your diet, can have long-term benefits for both cognitive function and overall health.
- The connection between diet and brain health is a growing area of focus in the news, with ultra-processed foods linked to a higher risk of cognitive decline and dementia.
- Ultra-processed foods, such as chips, soda, and lunch meats, are often industrially produced and contain ingredients difficult to pronounce.
- Consuming significant amounts of ultra-processed foods has been found to result in faster rates of cognitive decline and a higher risk of dementia.
- While a direct causal link between processed foods and dementia isn't yet established, the rise of Alzheimer's is thought to be influenced by diet, alongside factors like sleep, stress management, and exercise.
- Ultra-processed foods contain high amounts of salt, fat, sugar, and additives that contribute to their addiction potential and increase the risk of developing atherosclerotic plaques.
- Research suggests that consuming a high amount of ultra-processed foods may deliver damaging compounds to the gut microbiome, causing inflammation and potentially leading to neurological issues.
- Protecting brain health involves increasing nutrient-rich foods in the diet and reducing the intake of ultra-processed products.
- The MIND diet, which combines elements of the Mediterranean and DASH diets, is a good choice for reducing the risk of cognitive decline as it emphasizes foods like leafy greens, whole grains, nuts, berries, olive oil, fish, and poultry.
- Incorporating lasting changes, such as decreasing the consumption of ultra-processed foods and increasing the amount of whole foods in the diet, can have long-term benefits for both cognitive function and overall health.
