Convenience foods include ready meals, sugary drinks, and packaged snacks. They may do more than make your waistline bigger. New research suggests that ultra-processed foods (UPFs) may harm brain health over many years. They may also raise the risk of memory loss and mental illness.
People already know that ultra-processed foods can be bad for the heart and may cause diabetes. They often have lots of sugar and salt, unhealthy fats, and artificial ingredients. Now, scientists are looking at how these foods may change the way we think and feel over time.
Several large studies show a worrying link between eating UPFs and brain problems. One study looked at 30,000 adults. People who ate more processed foods had a much higher risk of stroke and memory decline. Another long study in Brazil found that adults under 60 who got over 20 percent of their daily calories from UPFs had faster mental decline. This was clearest in their ability to focus and control emotions.
Researchers also see links to mental health problems. A study followed more than 31,000 women. It showed that women who ate almost nine servings of UPFs a day had a 49 percent higher risk of depression than women who ate fewer processed foods.
Why might these foods harm the brain? Scientists say that high levels of sugar and salt can upset the healthy bacteria in your gut. This can cause inflammation throughout the body and affect brain signals. Processed snacks may also make it harder for the brain to respond to insulin. Insulin is a hormone that is important for memory.
Experts say you do not need to stop eating processed foods all at once. Small changes can help. Eat more whole foods, such as vegetables, fruits, and meals cooked at home. This can help protect your brain as you get older.