Ultra-Processed Foods Increase Risk of Cognitive Decline

Our modern, fast-paced lives makes consuming ultra-processed foods more convenient. But a new study has found that regular consumption of such foods can lead to cognitive decline. Shutterstock

It’s no secret that ultra-processed foods can have negative effects on your body. However, their effects on the mind are less widely known. A study from the University of São Paulo in Brazil found that a higher intake of ultra-processed foods was associated with an increased risk of cognitive decline.

Made mostly from substances extracted from other foods, ultra-processed foods are far from the farm. They typically contain five or more industrial ingredients and are high in sugar, fat, and calories. They contain additives such as artificial colors, flavors, and stabilizers. They line multiple aisles of food stores and include soft drinks, chips, candy, bread, hot dogs, sauces, and ice cream. They are provided by a whole industry of fast-food restaurants.

Researchers at the University of São Paulo in Brazil analyzed data from 10,775 Brazilians around 52 years of age at the start of the study for a median (range) follow-up of eight (six to 10) years. They concluded that those who ate more ultra-processed foods over a long period of time experienced a 28 percent faster decline in overall cognitive ability and a 25 percent faster decline in executive abilities than those who ate less.

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The study, published in the international journal JAMA Neurology in December 2022, suggests that limiting the consumption of ultra-processed foods may reduce cognitive decline in middle-aged and senior adults.

Ultra-processed foods, like those in fast food meals, contain industrial formulations of processed ingredients. Shutterstock

This follows a study published in the international medical journal Neurology in July 2022, which also showed a higher intake of ultra-processed foods was associated with an increased risk of dementia.

The study followed more than 72,000 British residents over the age of 55 for an average of 10 years. It found that a 10 percent increase in daily intake of ultra-processed foods was associated with a 25 percent increase in dementia risk. It also found that reducing the daily intake of ultra-processed foods by 10 percent reduced the risk of dementia by 19 percent.

In response to the increased risk of cognitive decline or dementia associated with a high intake of ultra-processed foods, Tseng Jia-cheng, a physician at Taiwan’s Otolaryngology Clinic, said on his Facebook page that avoiding ultra-processed foods is a wise choice in order to become smarter and avoid dementia in senior age. In addition to nutritional deficiencies, ultra-processed foods’ additional harms are more likely to come from changes in the nature of food during processing, additives, and packaging materials.

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“Only when we deliberately look for whole foods can we have the opportunity to reduce the proportion of ultra-processed foods in our regular diet,” Tseng suggested.

Whole foods refer to foods that can present “the original appearance and shape of food,” such as natural meats, vegetables, fruits, eggs, etc.

Whole food has not undergone additional processing and is rich in vitamins, fiber, minerals, and other nutrients. In addition, whole foods are less calorie-dense than processed foods and provide a higher sense of satiety, thus helping to prevent obesity.

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In addition to raising the risk of cognitive decline and dementia, ultra-processed foods have been linked in numerous studies to an increased risk of death and cardiovascular disease, cancer, Type 2 diabetes, and many other diseases.

A study published in The American Journal of Clinical Nutrition in 2021 found that compared with participants who did not eat processed meat, eating 150 grams or more of processed meat per week was associated with a 46 percent increased risk of cardiovascular disease and a 51 percent increased risk of death. The study followed 134,297 people in 21 countries for nearly 10 years.

A study published in the UK-based BMC Medicine in 2022 looked at the association between ultra-processed foods and Type 2 diabetes in 70,421 Dutch adults. The results showed that for every 10 percent increase in ultra-processed food consumption, the risk of developing Type 2 diabetes increased by 25 percent.

A 2018 study published in the BMJ found that every 10 percent increase in ultra-processed food intake was associated with a significant 12 percent increase in overall cancer risk and an 11 percent increase in breast cancer risk. The study followed 104,980 French adults for five years.

In addition, scientists have found that higher consumption of ultra-processed foods increases obesity from childhood to early adulthood.