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ToggleI’m the first to admit that sometimes a frozen pizza and a bag of chips hits the spot at the end of a long day. Chopping vegetables and preparing a healthy quinoa dish takes a whole lot more time and effort. As processed foods are convenient and affordable, they are staples for many of us in our diets.
It’s no secret that processed foods aren’t exactly health champions and that they can wreak havoc on our waistlines and overall health. But lately, I’ve started to worry what processed foods are doing to my mind. Mounting evidence suggests a concerning link between a diet heavy in ultra processed foods (UPFs) and our brain health.
What Are Ultra Processed Foods (UPFs)
Ultra-processed foods (UPFs) are the convenience foods of our modern world, prioritizing taste, shelf life, and ease of preparation over whole food ingredients and nutrition. They are the main source of food and energy eaten by Americans, making up almost 58% of their total calories, according to a study published in BMJ. UPFs undergo extensive industrial processing, and often, they contain a laundry list of additives like artificial flavors, colors, and preservatives that most of us don’t have in our home kitchens. They typically lack protein and fiber and are often loaded with unhealthy fats, added sugars, and excessive salt. Some common examples include soda, chips, cereal, candy, hot dogs, fries and canned soup.
Not all processed foods are bad for you, though. For example, while canned vegetables and frozen fruits are processed foods, they fall under the category of minimally processed foods. So they can be part of a healthy diet. Unprocessed foods are whole foods that contain minimal amounts of added ingredients, such as fresh fruits and vegetables, mild, meat, nuts and whole grains.
Ultra Processed Foods (UPFs) and Cognitive Decline
Cognitive decline refers to the gradual worsening of thinking skills like memory, reasoning, and problem-solving. Science is still unraveling the intricate connection between our diets and brain function. However, studies paint a picture that might make you reconsider eating lots of UPFs. There’s some compelling evidence suggesting a not-so-friendly association between a processed-food-heavy diet and our cognitive well-being according to 2024 research detailed in Neurology®. Another study, published 2022 in JAMA Neurology, observed a similar trend with individuals who consumed large amounts of UPFs experiencing a faster rate of cognitive decline.
How Do Processed Foods Affect the Brain?
We don’t yet know the precise mechanisms underlying the connection between UPFs and cognitive decline, but potential explanations are emerging in the research. So, what exactly in processed foods might be messing with our minds?
Nutrient Deficiencies
Many ultra-processed foods lack essential vitamins, minerals, and healthy fats that your brain needs to function optimally. These essential nutrients play vital roles in neurotransmitter production, neuronal health, and blood flow to your brain. Inadequate amounts of these nutrients can compromise cognitive performance.
Inflammation
Chronic low-grade inflammation has been linked to cognitive decline, including Alzheimer’s disease and dementia. Some studies suggest that processed foods might contribute to the inflammation in your body due to their high content of unhealthy fats and added sugars.
Artificial Additives
The artificial sweeteners, flavorings, and preservatives that make UPFs so tasty might have a negative impact on your brain health. While research is still ongoing, some studies suggest these additives could potentially disrupt the delicate balance of brain chemicals that regulate mood, learning, and memory. Basically, they might be messing with the messages your brain cells are trying to send each other.
Ultra-Processed Food List
You may be surprised to find that some seemingly healthy foods are included as examples of ultra-processed foods. We recommend you read food labels carefully and watch out for ingredients like high fructose corn syrup, hydrogenated oils, artificial sweeteners, sodium nitrate/nitrite, and excessive amounts of added sugar (more than 10% of Daily Value).
While an occasional indulgence won’t derail your health goals, consuming a diet heavy in UPFs likely isn’t going to do your brain any favors. Or your body, for that matter. Here’s a more extensive list of UPFs to be aware of when making your grocery choices:
Sweetened Beverages
- Sodas (regular and diet)
- Sports drinks
- Energy drinks
- Sweetened iced teas and coffees
- Fruit drinks (often high in added sugars)
Salty Snacks
- Potato chips (regular, flavored, and kettle-cooked)
- Pretzels (especially flavored varieties)
- Popcorn (especially microwave varieties with added butter and flavoring)
- Extruded snacks (puffs, puffs, curls)
- Cheese puffs
- Crackers (especially flavored varieties)
- Salted nuts (healthy in moderation, but be mindful of added sodium)
Sugary Treats
- Candy bars
- Cookies
- Supermarket cakes and pastries
- Doughnuts
- Muffins (especially commercially prepared varieties)
- Sweetened yogurt (check for added sugars)
- Granola bars (often high in added sugar and unhealthy fats)
- Ice cream (especially flavored varieties)
- Candy
Processed Meats
- Hot dogs
- Sausages
- Deli meats (lunch meats, bologna)
- Bacon
- Chicken/fish nuggets
Ready-to-Eat Meals
- Frozen dinners
- Instant ramen noodles
- Microwave meals and burritos
- Canned soups (especially condensed varieties)
- Instant mashed potatoes
Breakfast Foods
- Sugary breakfast cereals
- Instant oatmeal packets (flavored varieties)
- Pop-Tarts and toaster pastries
- Breakfast bars (high sugar content in some varieties)
Other UPFs to Consider
- French fries
- Instant pasta dishes
- Flavored rice mixes
- Salad dressings (especially creamy varieties)
- Processed cheese slices
- Diet and low-fat flavored yogurts (often high in added sugars)
- Breaded and fried foods (chicken tenders, fish sticks)
- Commercially prepared dips and spreads
Nutrition Strategies to Promote Brain Health
It’s OK to indulge in UPFs occasionally. If you forbid yourself from having any, ever, you may want them even more. That’s human nature, isn’t it? It’s better to adopt a balanced approach. Here are some strategies to keep in mind:
Minimize UPF Intake
Prioritize Whole Foods: Prioritize whole, unprocessed foods. For example, incorporate fruits, vegetables, whole grains, lean protein sources (chicken, fish, beans), and healthy fats (nuts, seeds, avocados) into your diet. These foods are packed with the nutrients your brain and body need to thrive.
Read Food Labels: Become a label-savvy consumer. We recommend you look for short ingredient lists with recognizable whole food ingredients.
Cook More at Home: Preparing meals at home gives you control over the ingredients in your meals. Explore healthy recipes that are both delicious and brain-nourishing.
Plan Ahead: Planning your meals ahead of time can help you resist the temptation to grab convenient processed foods when in a rush. Prepare healthy snacks and have go-to meals in mind for busy days.
Swap UPFs for Healthier Foods
Small changes add up! Start slowly by incorporating more whole foods into your diet to gradually reduce your reliance on ultra-processed foods. Even a small shift can make a significant difference in your brain function and overall health. Here are some specific swaps you can make to reduce your reliance on UPFs:
- Swap sugary drinks for water, unsweetened tea/coffee, or homemade smoothies with fresh/frozen fruits and yogurt.
- Ditch the chips and pretzels for nuts, seeds, air-popped popcorn, or veggie sticks with hummus.
- Instead of sugary cereals, opt for rolled oats with fruit, nuts, and a drizzle of honey, or whole-wheat toast with avocado and eggs.
Skip the frozen dinners and make your own stir-fry with lean protein and fresh vegetables.
Swap processed meats for grilled chicken/fish, baked tofu, or lentil soup.
Pros and Cons of Ultra Processed Foods
We know UPFs are linked to poor brain health. They also tend to be high in added sugars, unhealthy fats, and sodium, all contributors to obesity, cardiovascular disease, and other health issues when we eat to much. In addition, ultra processed foods generally lack fiber and essential nutrients found in whole foods, which are important for overall health. Finally, their flavor-enhancing additives may lead to overeating and cravings for more processed foods. So why are these foods still so popular?
While these negatives are significant, ultra-processed foods have some positives too. First, they are incredibly convenient. As they require little to no preparation time, these products fit in well with busy lifestyles. They often have a longer shelf life due to the additives and packaging methods, which reduces food waste. Additionally, some UPFs are fortified with vitamins and minerals, which helps address nutrient deficiencies in populations lacking access to fresh foods.
The Bottom Line
The number of adults aged 40 years and older living with dementia worldwide is estimated to reach 153 million in 2050, nearly triple the number from 2019, according to a study in The Lancet Public Health. This increase is due primarily to population growth and aging. Preventing or delaying the onset of dementia should therefore be a priority for all of us. A brain-healthy diet is a good place to start, considering that research suggests a link between a diet heavy in UPFs and cognitive decline. By prioritizing whole foods in a balanced diet, you can promote optimal brain health. Even small dietary adjustments can make a big difference in the long run.
FAQs About Processed Foods
Below are commonly asked questions we hear from our readers about processed foods.
Are all processed foods unhealthy?
Not necessarily. Processing can range from minimal to extensive. While some processed foods are high in sugars, fats, and additives, others, like canned beans or frozen vegetables, are often nutritious and convenient.
Why are processed foods frequently criticized?
Processed foods can be criticized for several reasons:
Nutrient loss: Processing can reduce the nutrient content of foods.
Additives: Some processed foods contain added sugars, salts, fats, and preservatives.
Health concerns: High consumption of heavily processed foods has been linked to cognitive decline, obesity, heart disease, and other health issues.
What are the different types of processing?
Minimal processing: Washing, freezing, or drying fruits and vegetables.
Moderate processing: Canning fruits or vegetables.
Extensive processing: Adding preservatives, flavorings, or other ingredients to improve taste or shelf life.
How can I identify healthier processed foods?
To identify healthier processed foods, read the labels carefully. Look for short ingredient lists and whole food ingredients where the main ingredients are recognizable. Also, avoid foods with excessive sugar, and choose products with fiber, protein, vitamins and minerals.
Are frozen fruits and vegetables considered processed?
Yes, freezing is considered a form of processing. However, frozen fruits and vegetables can be as nutritious as fresh ones, sometimes even more so if they are frozen shortly after harvest.
Should I avoid all processed foods?
No, it’s not necessary to avoid all processed foods. Many are convenient and you can incorporate them into a balanced diet. Focus on choosing minimally processed or lightly processed options whenever possible.
Are there benefits to consuming processed foods?
Yes, processed foods are generally affordable, convenient and have a longer shelf-life. Some processed foods also fortify with vitamins and minerals, improving nutritional value.