Eating a lot of ultra-processed foods like soft drinks, chips and cookies may increase your risk of memory and thinking problems and even stroke.
This is according to a recent study published online in Neurology®, the medical journal of the American Academy of Neurology (AAN).
While the study doesn't prove that ultra-processed foods cause these health problems, it does show a significant association.
What are ultra-processed foods?
Ultra-processed foods are typically high in added sugar, fat and salt and low in protein and fiber. These foods have been extensively industrially processed and contain a variety of additives to improve flavor, texture and shelf life.
Common examples include soft drinks, salty and sweet snacks, ice cream, hamburgers, canned baked beans, ketchup, mayonnaise, packaged breads, and flavored cereals.
Ultra-processed foods are often lacking in essential nutrients and are designed to be convenient and appealing, which can lead to overconsumption.
In contrast, unprocessed or minimally processed foods maintain their natural form and nutritional value: they undergo minimal changes and contain no added sugars, fats, or artificial ingredients.
Examples include simple cuts of beef, pork, and chicken, as well as fresh vegetables and fruits. Unprocessed foods are rich in vitamins, minerals, and other essential nutrients that support overall health.
Diet and brain health
“A healthy diet is important for maintaining brain health in older adults, but the dietary choices most important for the brain remain unclear,” said lead study author Dr. W. Taylor Kimberly of Massachusetts General Hospital in Boston.
“We found that increased intake of ultra-processed foods was associated with an increased risk of both stroke and cognitive impairment, and the association between ultra-processed foods and stroke was greater among black participants.”
The study surveyed 30,239 people who identified as black or white, age 45 or older, and were followed for an average of 11 years.
Participants completed a questionnaire about their eating habits, and the researchers calculated the percentage of ultra-processed foods in participants' daily diet.
Cognitive decline and stroke risk
Of the total participants, 14,175 were analyzed for cognitive decline and 20,243 for stroke. Neither group had a history of cognitive impairment or stroke at the start of the study. At the end, 768 participants had been diagnosed with cognitive impairment and 1,108 had suffered a stroke.
In the cognitive function group, those with memory or thinking problems consumed 25.8% of their diet from ultra-processed foods, compared with 24.6% for those without cognitive problems.
After adjusting for various factors, a 10% increase in ultra-processed food intake was associated with a 16% increased risk of cognitive impairment. Conversely, eating more unprocessed or minimally processed foods was associated with a 12% lower risk of cognitive impairment.
In the stroke patient group, those who had a stroke consumed 25.4% of their diet from ultra-processed foods, compared with 25.1% in those without a stroke.
They found that a high intake of ultra-processed foods was associated with an 8% increased risk of stroke, while a high intake of unprocessed or minimally processed foods was associated with a 9% reduced risk of stroke.
The effect of ultra-processed food intake on stroke risk was more pronounced in black participants, who showed a relative increased risk of 15%.
The impact of ultra-processed foods on brain health
“Our findings suggest that the degree of food processing plays an important role in overall brain health,” Kimberly noted. “Further research is needed to confirm these results and better understand which food and processing components are most responsible for these effects.”
A limitation of this study is that it only included participants who self-identified as Black or White, so the findings may not be generalizable to other populations.
Nevertheless, this study highlights the importance of dietary choices in maintaining cognitive function and overall health. Reducing intake of ultra-processed foods and opting for unprocessed or minimally processed foods may be a beneficial strategy for brain health.
By focusing on the quality of the foods we consume, we can make informed choices that support our long-term cognitive and physical health.
While further research is needed, this study provides valuable insight into the potential risks associated with ultra-processed foods and the benefits of a more natural diet.
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