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Steer Clear of Ultra-Processed Foods: The Risks Are Real

New research sounds the alarm: indulging in ultra-processed foods (UPFs) could put your brain at risk, increasing the chances of cognitive decline and stroke.

Americans have a soft spot for ultra-processed foods, from sugary cereals like Cap’n Crunch to crunchy Cheetos, hearty hot dogs, and sweet treats like Twinkies. While a diet rich in vegetables, fruits, fish, and healthy oils—like the Mediterranean diet—is known to boost heart and brain health, many wonder: do a few ultra-processed indulgences really hurt? According to a new study, the answer is a resounding yes.

What the Study Reveals

This recent observational study draws data from the REGARDS (REasons for Geographic And Racial Differences in Stroke) project, which tracked non-Hispanic Black and white Americans aged 45 and older. Participants, enrolled between 2003 and 2007, provided comprehensive information about their health, diet, exercise habits, and more. Their memory and language skills were also tested regularly.

Researchers examined data from over 20,000 participants for stroke risk and 14,000 for cognitive impairment. Around one-third of the participants were Black, with the rest being white.

Here’s what they found:

  • A 10% increase in ultra-processed food consumption was linked to a significantly higher risk of cognitive impairment and stroke.
  • On the flip side, eating more unprocessed or minimally processed foods was associated with a lower risk of cognitive decline.
  • The impact of ultra-processed foods on stroke risk was notably higher in Black participants than in their white counterparts.

Those who adhered to a healthy diet, like the Mediterranean, DASH, or MIND diets, while keeping ultra-processed foods to a minimum, showed better brain health compared to those who consumed more UPFs, even if they otherwise followed a healthy diet.

Why Ultra-Processed Foods Could Be Harming Your Brain

Several biological factors may explain why UPFs are detrimental:

  • High Sugar Content: UPFs often contain processed carbs that break down quickly into simple sugars, similar to eating candy. This leads to insulin spikes, which can disrupt normal brain cell function.
  • Metabolic Risks: Eating ultra-processed foods is linked to a higher risk of metabolic syndrome and obesity, which are connected to high blood pressure, abnormal blood lipid levels, and type 2 diabetes—all risk factors for cognitive decline.
  • Harmful Additives: UPFs are packed with additives that enhance texture, color, sweetness, or flavor. These additives can disrupt the gut microbiome, leading to inflammation that affects brain function.
  • Gut-Brain Connection: A disrupted microbiome can lead to the production of harmful metabolites, a leaky gut, and altered neurotransmitter function, all of which can negatively impact mood, cognition, and even increase stress-related hormones.
  • Neurodegenerative Disease Risk: Chronic inflammation from these additives may raise the risk of Alzheimer’s, Parkinson’s, and other neurodegenerative diseases.
  • Poor Nutritional Value: UPFs often lack essential nutrients, leading to quick hunger pangs and overeating, which only compounds the problem.

The Bottom Line

Avoid ultra-processed foods, such as chips, industrial breads, packaged sweets, sugary and diet sodas, instant meals, and processed meats like hot dogs. Instead, focus on unprocessed or minimally processed foods. Combine them with a Mediterranean diet rich in fish, olive oil, avocados, fresh fruits and vegetables, nuts, beans, and whole grains for optimal brain and heart health.

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