If you eat large amounts of ultra-processed foods, such as French fries, ice cream, fried chicken, hot dogs, or French fries, you may be at higher risk of developing dementia, according to a recent study published in Neurology.
Researchers from China found that the more ultra-processed foods people ate, the higher their risk of dementia. For every 10% increase in these ultra-processed foods, the risk of dementia increased by 25%, after the researchers adjusted for age, gender, family history of dementia, heart disease and other factors.
“Ultra-processed foods are meant to be convenient and tasty, but they lower the quality of a person’s diet,” said Huiping Li, PhD, first author of the study from Tianjin Medical University. “These foods may also contain food additives or molecules from packaging or produced during heating, all of which have been shown in other studies to have negative effects on thinking and memory abilities.”
Li and the other researchers looked at more than 72,000 people over the age of 55 from the UK Biobank. Participants were divided into four groups based on lowest to highest consumption of ultra-processed foods. They also had no dementia at the start of the study and were followed for an average of 10 years.
Ultra-processed foods made up 9% (about 225 grams a day) of the daily diet in the group with the lowest consumption of these foods; those who consumed the most consumed an average of 814 grams per day, which constituted 28% of their total diet.
The food that contributed the most to the intake of ultra-processed foods was beverages, followed by sugary products and ultra-processed dairy products.
The food that contributed the most to the intake of ultra-processed foods was beverages, followed by sugary products and ultra-processed dairy products.
While they found that large amounts of ultra-processed foods were linked to an increased risk of dementia, they also found that replacing them with unprocessed foods (or minimally processed foods) lowered that risk.
The researchers stressed that the study findings show an association, not a causal relationship.
What are ultra-processed and minimally processed foods?
The researchers defined ultra-processed foods as items that are high in sugar, fat, and salt, and low in protein and fiber. These foods are typically made from substances such as fats, starches, and sugars that are extracted from other foods, and also contain additives such as artificial colors, flavors, or stabilizers.
Examples of ultra-processed foods include:
- Drinks without alcohol
- fruit drinks
- breakfast cereals
- Potato chips
- Fast food (burgers and fries)
- salty snacks
- Industrially produced breads
- sweet candies
- Canned/instant soups
- energy bars
- Chicken/fish nuggets
- hot dogs
- flavored yogurt
foods that are minimally processed they have typically been altered (ground, chilled, fermented, or frozen) for the purpose of preservation, but do not change the nutritional content of the food.
Minimally processed foods include:
- Fresh and frozen fruits or vegetables
- Grain
- legumes
- Meat
- Fish
- Milk
- plain yogurt without sugar
- Nuts and seeds with no added salt or sugar
- Coffee and tea
Why might ultra-processed foods be linked to dementia?
Maura Walker, Master’s, Ph.D.research assistant professor at Boston University, said more research is needed to answer why ultra-processed foods may be linked to dementia, but she hypothesizes that they have poor nutrient profiles, which may affect health in general.
“They may tend to be higher in calories with added sugar, sodium, and unhealthy fats, and they are replacing foods in our diet that are healthier for us,” he said.
Also, ultra-processed foods contain high amounts of synthetic ingredients like preservatives, hydrogenated oils and artificial flavors, he said. Tara Bassi, MS, CNS, LDN, CHHCa licensed nutritionist Botanical Institute—ingredients that are all linked to many serious health conditions.
“Ultra-processed foods don’t contain fiber, protein, or essential vitamins and minerals, which are key to optimal health,” he said.
In addition to being less nutritious, ultra-processed foods could also be associated with a higher risk of dementia because they introduce additives and packaging, he said. Molly Rapozo, MS, RDNregistered dietitian nutritionist and brain health coach at the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.
“The UPF fabrication is designed to create highly profitable, convenient and hyperpalatable products that can displace higher quality foods, a spillover effect,” he said. “UPF are high in refined carbohydrates and added sugars; total fat, saturated fat, and trans fat; as well as additives, such as artificial sweeteners and emulsifiers. Therefore, a diet high in UPF may increase the risk of cognitive decline by contributing to high cholesterol, blood pressure, blood sugar, and elevated inflammatory markers.”
Should you change your diet?
With these findings in mind, experts say that people should try to avoid ultra-processed foods and instead incorporate foods that are minimally processed or not processed at all. And start small, making changes little by little.
“Instead of eating a bag of chips, opt for baked or air-fried chips. Instead of drinking a daily soda, can you liven up some sparkling water with fresh fruit?” Bassi suggested. “Instead of boxed mac and cheese, how about making your own homemade version? These small steps can add up over time and lead to better overall long-term health.”
Also, check ingredient labels to identify foods that contain high levels of flavors, colors, sweeteners, or even thickeners, and spend more time in supermarket aisles that contain fresh fruits, vegetables, and meats.
Try to identify your biggest weaknesses or cravings, Bassi said, and make an effort to find healthier substitutions based on your personal preferences. For example, if you tend to have a sweet tooth, try sparkling water or add fresh fruit to your water instead of reaching for soda.
“Don’t try to get rid of all the UPF from your life overnight,” Rapozo said. “Take the time to explore minimally processed foods that you and your family will enjoy.”
