Why limiting ultra processed foods is good for our brain

In the past 40 years there has been an explosion and commercialisation of ultra processed foods (UPF) making shopping, preparing and cooking food much more labour saving and convenient. 

UPF's are foods that have undergone significant levels of processing (e.g., extrusion, molding, milling, etc.), and no longer resemble the raw ingredients (whole foods) that went into making them. They typically include flavorings, colorings, emulsifiers, and other cosmetic additives that add no nutrient value to the food. 

UPF's include oils, processed meats and fast foods, pastries such as pies and cakes, soft drinks, potato chips, candy, ice-cream, sugary cereals, etc. Consumption of UPF's has been linked to higher risk of developing cardiovascular disease, metabolic syndrome and obesity.

Dementia is now worryingly the second leading cause of death, and forcasted to become the leading cause of death rising from 57 million cases in 2019 to 153 million in 2050. There is growing concern that whilst there are lifestyle modifications that can help to delay the onset of dementia, such as adopting healthy eating habits, physical activity, and smoking cessation,  the increase in life expectancy means we're living longer without current reliable treatments to cure or reverse it.

A recent study looking into the association of UPF's and dementia found that a higher percentage of daily energy consumption of UPF's was associated with cognitive decline among adults from an ethnically diverse population. These findings support the notion of limiting UPF's in our diet due to the increased decline and harm in brain functioning.

Gonçalves, et al., (2023). Association between consumption of ultraprocessed foods and cognitive decline. JAMA neurology, 80(2), pp.142-150.