Dubai, United Arab Emirates (CNN) — Many people eat ultra-processed foods like frozen pizza and take-out meals, which reduce food preparation time in our busy lives.
However, a new study reveals that if you consume more than 20% of your calories from ultra-processed foods, you may increase your risk of cognitive decline.
This amounts to about 400 calories per day on a 2,000 calorie per day diet.
The study, published in the journal “JAMA Neurology” on Monday, indicated that the part of the brain that is involved in executive functions, that is, the ability to process information and make decisions, is the most affected by it.
The study found that men and women who ate more ultra-processed foods had a 28% increased rate of global cognitive decline and a 25% higher rate of decline in executive function, compared to people who ate the least amount of ultra-processed foods.
“This is an association study, and it is not designed to prove cause and effect, but there are elements that support the theory of attributing some acceleration of cognitive decline to ultra-processed foods,” said Dr. David Katz, a specialist in preventive medicine, lifestyle and nutrition who was not involved in the study.
“The sample size is large and the follow-up is extensive. While this is not definitive evidence, it is strong enough to conclude that ultra-processed foods may be harming our brains.”
There was an interesting development, however, related to a higher overall diet quality, Katz added. That is, if a person eats plenty of unprocessed fruits and vegetables, whole grains, and healthy protein sources, there is no link between ultra-processed foods and cognitive decline.
“Ultra-processed foods reduce diet quality, so their persistence in the diet is indicative of poor diet quality in most cases,” Katz explained.
“Some of the participants did, it seems. And when diet quality was high, the observed association between ultra-processed foods and brain function diminished.”
It does not contain many calories
The study, which was presented during the International Conference of the Alzheimer’s Association 2022, in San Diego, USA, on Monday, followed more than 10,000 Brazilians for about 10 years. Just over half of the women participating in the study had an average age of 51.
Cognitive tests, which included immediate or delayed recall of words and verbal fluency, were administered at the beginning and end of the study, and the participants were asked questions about their diet.
“In Brazil, ultra-processed foods make up 25-30% of total caloric intake,” said co-author Dr. Claudia Suemoto, assistant professor in the Department of Geriatrics at the University of São Paulo’s School of Medicine. “We have McDonald’s, Burger King, and we eat a lot of chocolate.” And white bread.” Unfortunately, the matter is not very different from many other Western countries, she added.
Suemoto noted that “58% of the calories consumed by US citizens, 56.8% of the calories consumed by British citizens, and 48% of the calories consumed by Canadians come from ultra-processed foods.”
The study defined ultra-processed foods as “artificial formulations of nutrients (oils, fats, sugars, starches, and isolated proteins) that contain little or no whole foods, and typically contain flavorings, colorings, emulsifiers, and other decorative additives.”
“People who consumed more than 20% of their calories from processed foods per day had a 28% faster decline in global cognition and a 28% faster decline in performance,” said study co-author Natalia Gonsalves, a researcher at the Department of Pathology at the University of Sao Paulo’s School of Medicine. Executive by 25%, compared to people who ate less than 20%.
It’s not just about the brain
In addition to affecting cognition, ultra-processed foods increase the risk of obesity, heart and circulatory problems, diabetes, cancer, and a shorter life.
“Ultra-processed foods in general are bad for every part of us,” said Katz, president and founder of the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine.
Ultra-processed foods are typically high in sugar, salt, and fat, all of which promote inflammation in the brain, explained Dr. throughout the body, which poses “perhaps the greatest threat to healthy aging in the body and brain”.
Tanzi added, “In parallel, and since it is convenient as a fast meal, it also replaces eating foods that contain high levels of plant fibers that are important for maintaining the health and balance of trillions of bacteria in the gut microbiome,” noting that “they are important for brain health and reducing the risk of brain diseases.” age-related diseases such as Alzheimer’s disease.
what to do
How can this be avoided? By counteracting the ultra-processed foods in the diet by eating high-quality, whole foods like fruits, vegetables, and whole grains.
One easy way to ensure a quality diet, Suemoto said, is to cook and prepare your own food from scratch.