As the White House sits on a federal definition, some experts think we shouldn’t throw out the bran flakes with the Doritos.

Meals with the same calories, fat and carbs can affect metabolism and the brain differently, depending on how processed they are.

Ultra-processed foods could damage your brain: study

Ultra-processed foods could damage your brain: study

YouTube video by HealthDay

A new study co-authored by researchers from McMaster University has found that high consumption of ultra-processed foods (UPFs) may be linked to changes in brain health that could serve as precursors for stroke, dementia, and cognitive decline. The research, which analyzed the diets and brain MRI scans of over 8,700 Canadian adults with a median age of 58, revealed that individuals consuming nearly 45% of their calories from UPFs—equivalent to 16 servings daily—showed brain changes similar to silent strokes, which can accumulate over time and increase the risk of neurological issues. In contrast, those with the lowest UPF intake (15% of daily calories, or three servings) exhibited fewer such changes. The study's co-authors, Dr. Russell de Souza and Dr. Sonia Anand, emphasize that while not all processed foods are harmful, ultra-processed options—defined by the NOVA system as foods mostly made from plant and animal substances combined with additives, preservatives, and artificial flavors—are particularly concerning due to their low nutritional value and high content of sugar, salt, and unhealthy fats. These foods, which include items like instant noodles, sugary cereals, and packaged snacks, are linked to increased body fat, visceral fat, and inflammation, all of which can negatively impact brain health. The researchers note that while the damage from a UPF-heavy diet cannot be reversed, dietary changes can prevent further progression. Dr. Michael Hill, a neurologist not involved in the study, supports these findings, stating that accumulated brain injuries from such diets increase the likelihood of vascular dementia later in life. The study also highlights systemic issues, such as the cost of fresh foods and low food literacy, which make it difficult for many Canadians to avoid UPFs. The authors call for government intervention to make healthy food more affordable and to implement measures like mandatory front-of-package labeling, as seen in Chile, to curb consumption. The next phase of research will involve 2,000 participants from the initial study to assess whether reducing UPF intake leads to measurable improvements in brain health. The findings align with growing evidence that ultra-processed foods contribute to a range of health problems, including obesity, cardiovascular disease, and certain cancers, reinforcing the need for both individual dietary changes and broader policy efforts to improve public health.

Ultraprocessed foods trigger higher insulin spikes and alter brain reward circuits despite matching whole foods on nutrients.

Ultraprocessed foods trigger higher insulin spikes and alter brain reward circuits despite matching whole foods on nutrients.

People who sharply reduced their ultraprocessed food intake often also experienced a reduction in symptoms of depression and anxiety.

The article details a personal experiment by Jen Sherman to create homemade versions of five common ultra-processed foods (UPFs) without additives: chicken nuggets, muesli bars, almond milk, potato chips, and mint slices. The author compares the cost, time, and taste of homemade versions against store-bought UPF alternatives. For chicken nuggets, homemade versions cost double the price but tasted significantly better, with family approval. Muesli bars were cheaper to make ($0.23 per bar vs $0.92 for store-bought) and required minimal time. Almond milk made from scratch cost double the store price but had superior taste and texture. Potato chips were cheaper to make ($0.85 per 100g vs $3.64 for store-bought) but required three hours of preparation. Mint slices cost about double the price but were more melty and chocolatey. The author concludes that while homemade versions often cost more and take longer, they offer better ingredients and taste. Nutritionist Dr. Priscila Machado explains that UPFs dominate dietary patterns in Australia, UK, and US, with nearly half of energy intake coming from them. She emphasizes that the issue isn't individual choice but the food system dominated by UPF corporations. The article advocates for a gradual shift toward minimally processed foods rather than complete elimination, stating 'make the nuggets, buy the chips' as a practical approach. The author notes that for some items like potato chips, the convenience of store-bought versions outweighs the benefits of homemade alternatives.

Eating fewer ultra-processed foods and exercising regularly may lower the risk of type 2 diabetes—even among people with a strong genetic predisposition to the disease. ...

A study found a tenfold increase in cases of type 2 diabetes over two decades. The health consequences are far more serious in this age group.