Today, a lot of the food we consume often undergoes some sort of processing. You may not be able to easily discern the extent to which it has been processed just by picking it up at your local store. But it is crucial to consider your ingredients at the store before taking them home.
It is widely known that there is a notable link between processed food and physical health. This is primarily due to the visible negative impact it has on physical health. However, recent studies have also linked a decline in brain health with the regular consumption of highly processed food.
This article will explore how to identify highly processed foods to be able to navigate away from their negative effects on your health.
What Qualifies As Highly Processed Food?
Processing of food involves adding certain ingredients, such as oil, salt, or sugar for longer storage. Canned veggies, canned meat/fish, butter, and oil may be some that fall into this category. Adding on of flavorings, colors, more sugar or salt, and other preservatives categorizes foods as ultra or highly processed. Sometimes ingredients are extracted from real foods and are then processed with preservatives, stabilizers, and colorings to convert them into new products.
Your sodas, packaged fruit juices, cold cuts, frozen meals, cookies, packed bread, breakfast cereals, and packed snacks are all highly processed food products. Since they combine several similar ingredients, they are mass produced making them easily available.
One study recorded that almost 57.9% of calories and 90% of daily sugars within the US diet comes from ultra-processed food.
Physical ill effects from consuming high-processed food have been well documented. Medical studies have made strong links to developing insulin resistance, hypertension, coronary heart disease, and other inflammatory conditions based on the high sugars present in highly processed foods.
However, it has been recent studies that have provided clues on how highly processed foods are also linked to cognitive decline and mental ill health over time.
What Impact Does Highly Processed Food Have on My Brain Health?
Regular consumption of highly processed food has been linked to both a decline in overall brain health and mental health.
A study of over 15,000 participants during a 6-10 year follow-up period showed an increased rate of cognitive and executive function rate decline among those who regularly consumed ultra-processed food. Highly processed foods break down faster and result in higher levels of fats and sugars in the bloodstream within a shorter duration compared to nutrient-dense foods. Over time this can result in a higher likelihood of developing strokes and other brain-related injuries, contributing as a risk factor for either vascular dementia or Alzheimer’s disease.
Regular highly-processed food consumption has also been associated with mild depression and mental anxiety. While there is no direct link, highly processed food works as a risk factor for mental unhealth.
The influence of highly processed food on gut microbiome is another factor considered when understanding its impact on brain health. With low levels of fiber present in processed food groups, a decline in healthy gut bacteria is noted when highly-processed food is regularly eaten. Coupled with the additional intake of sugar from processed food, the body is in a state of chronic inflammation. This state of inflammation results in poor brain and mental health, increasing the likelihood of developing depression.
Conversely, having depression or anxiety fuels unhealthy habits such as regular consumption of highly processed foods. This may work in a loop, possibly worsening the underlying condition, especially if left untreated.
How Can I Recognize Highly Processed Food?
Highly processed foods are convenient. They are easily available, and most of the time require little to no preparation which increases the likelihood of their consumption.
One of the easiest ways to differentiate is to learn what types of foods are processed and what is not.
Those products which are packaged or canned and mass-produced are likely to be highly processed. The local vendors that provide you with fresh and whole ingredients, such as vegetables, eggs, seafood, meat, and fruits, which then require some preparation at home, are primarily categorized as unprocessed.
The label on your food package is the best way to know if what you plan on eating is highly processed or not. If there is a long list of ingredients, sometimes with words you are unfamiliar with, it has likely gone through some amount of processing. Additionally, if the product is noted to have a long shelf life, some ingredients have been added to process the food item to extend its expiry date.
Bottom line
Food that is processed has in many ways made life easier. It is readily available, cheaper, and has significant options for all the varying taste buds. However, several studies have shown the long-term physical impact of regular consumption of higly-processed food.
A primary reason for the health consequences is that the processing of food reduces the natural nutrient quality of food. Additionally, the preservatives and stabilizers added to the basic ingredients have been proven to be injurious to your health over time. Highly processed food is also addictive which often results in its regular consumption.
Recent studies have also linked a possible cognitive decline and effect on mental health related to highly processed food. While a direct causal link has not been observed, highly processed food works as a risk factor affecting brain health.