A recent study published in Neurology found that if you find yourself eating large amounts of ultra-processed foods such as potato chips, ice cream, fried chicken, hot dogs, and French fries, you’re at a higher risk of developing dementia. may become..
Chinese researchers found that the more ultra-processed foods people consumed, the higher their risk of dementia. After adjustment, each 10% increase in these ultra-processed foods was associated with a 25% increase in dementia risk.
“Ultra-processed foods should be convenient and tasty, but they also reduce the quality of people’s diets,” said Huiping Li, Ph.D., lead author of the study at Tianjin Medical University. “These foods may also contain molecules from food additives or packaging, or molecules produced during heating, all of which have negative effects on thinking and memory capacity in other studies. It is shown.”
Lee and other researchers analyzed more than 72,000 people aged 55 and over from the UK Biobank. Participants were divided into four groups based on the lowest to highest consumption of ultra-processed foods. They were also dementia-free at the start of the study and were followed for an average of 10 years.
In the group with the lowest ultra-processed food intake, ultra-processed foods made up 9% of their daily diet (approximately 225 grams per day). The highest consumers averaged 814 grams per day, or 28% of their total diet.
The foods that contributed most to the consumption of ultra-processed foods were beverages, followed by sugar products and ultra-processed dairy products.
The foods that contributed most to the consumption of ultra-processed foods were beverages, followed by sugar products and ultra-processed dairy products.
They found that high amounts of ultra-processed foods were associated with an increased risk of dementia, but replacing them with unprocessed foods (or minimally processed foods) also reduced that risk. discovered.
The researchers emphasized that the results of the study indicate association, not causation.
What are ultra-processed and minimally-processed foods?
Researchers defined ultra-processed foods as items high in sugar, fat, and salt, and low in protein and fiber. These foods are usually made from substances such as fats, starches and sugars extracted from other foods, and also contain additives such as artificial colors, flavors and stabilizers.
Examples of ultra-processed foods include:
- Soft drink
- fruit drink
- breakfast cereal
- chips
- fast food (hamburger and fries)
- salty snack food
- industrially produced bread
- sweets candy
- Canned food, instant soup
- energy bar
- chicken fish nuggets
- hot dog
- flavored yogurt
Minimally processed foods are usually ground, chilled, fermented, frozen, or otherwise processed for preservation, but the nutritional content of the food is not altered.
Minimally processed foods include:
- fresh and frozen fruits or vegetables
- cereals
- beans
- meat
- fish
- milk
- sugar-free plain yogurt
- Nuts and seeds without added salt or sugar
- coffee and tea
Why are ultra-processed foods linked to dementia?
Maura Walker, Ph.D., an assistant research professor at Boston University, says more research is needed to figure out why ultra-processed foods may be linked to dementia. She hypothesizes that they have a poor nutritional profile and may affect overall health.
“They can tend to be higher in calories because they’re loaded with added sugar, sodium and unhealthy fats, making them a healthier alternative to eating for us,” she said. rice field.
Additionally, ultra-processed foods contain large amounts of synthetic ingredients such as preservatives, hydrogenated oils and artificial flavors, said Tara Bassi, a licensed dietician at the Institute of Plant Research, MS, CNS, LDN, CHHC. I’m here. many serious health conditions.
“Ultra-processed foods are devoid of fiber, protein, and essential vitamins and minerals, all of which are key to optimal health,” she said.
Molly Rapozo, MS, RDN, a registered dietitian dietitian and brain health coach at the Pacific Neuroscience Institute in Providence, says that not only is the nutritional value low, but it also introduces additives and packaging. , says it may also increase the risk of dementia. St. John’s Health Center in Santa Monica, California.
“UPF manufacturing is designed to create highly profitable, convenient and highly palatable products that, as an indirect effect, tend to displace higher quality food.” She said. may increase the risk of cognitive decline by contributing to elevated cholesterol, blood pressure, blood sugar, and inflammatory markers.
Should I change my diet?
With these findings in mind, experts say people should avoid ultra-processed foods and instead incorporate minimal or no processed foods. Add changes one by one.
“Instead of eating a bag of crisps, opt for baked or fried sweet potato chips. Instead of drinking soda every day, why don’t you drink sparkling water with fresh fruit?” Basi suggested. . “Instead of the boxed mac and cheese, why not make a homemade version? These small steps can add up over time to improve your overall health in the long run.” .”
Also, check ingredient labels to identify foods with high levels of flavors, colors, sweeteners, or thickeners, and spend more time in the grocery aisle with fresh fruits, vegetables, and meats. increase.
Identify your biggest weaknesses or cravings, says Bassi, and make an effort to find healthier alternatives according to your personal preferences. Try sparkling water instead, or add fresh fruit to your water.
“Don’t try to throw away all the UPF in your life overnight,” said Rapozo. “Take the time to look for minimally processed foods that you and your family can enjoy.”
