Your Brain On Ultraprocessed Food

Ultraprocessed foods (UPFs) can be hard on your gut and heart — and they may also affect your brain, according to several recent studies. ­

Researchers haven’t found an exact mechanism for this, but they suspect that the chemicals used in UPF production may hurt our vascular health and harm our brains — all while displacing healthy ­nutrients and fiber from our diets. Here are some of the findings.

Higher ­Dementia Risk: People who eat about two servings per week of highly processed red meat — such as hot dogs, bacon, sausages, and bologna — have a 14 percent higher risk of dementia compared with those who eat less than three servings a month. That’s among the results of a 43-year study following more than 130,000 Americans delivered at the 2024 Alzheimer’s Association International Conference.

Conversely, the researchers found that replacing one serving of processed red meat with a serving of nuts, beans, or tofu every day may lower dementia risk by 20 percent.

Declines in Cognitive Performance: In a study of 10,775 Brazilians that was published in 2022, those who got more than 20 percent of their daily calories from UPFs had a 28 percent faster rate of decline in their cognitive performance and executive function. The study doesn’t specify the UPFs consumed, but the authors note that common examples of UPFs include processed meats, snack foods, breakfast cereals, sugar-sweetened beverages, ready-to-eat frozen meals, and more.

Increased Chance of Mental Health Disorders: A 2022 meta-review published in the journal Nutrients examined 17 inter­national studies with a combined 385,541 participants. The researchers concluded that the more UPFs participants consumed, the greater their risk of depression and anxiety. On the other hand, whole foods supported better mental health. In the authors’ words: “These findings build upon the extensive body of evidence that demonstrates healthier dietary patterns … are associated with reduced risk of mental disorders such as depression.”