a study in July 2022 neurologythe journal of the American Academy of Neurology, suggests that eating whole foods may reduce the risk of dementia. The study was conducted on 72,083 adults.
The authors investigated the association between ultra-processed foods (UPF) and dementia and assessed participants’ diets based on UPF consumption. The highest group had 28% of his UPF diet compared to 9% of him in the group with the lowest UPF intake.
The results implied that for every 10% increase in daily dietary intake of UPF, the risk of dementia increased by 25%. processed) foods reduced the risk of dementia by 19%.
“Ultra-processed foods should be convenient and tasty, but they reduce the quality of a person’s diet,” said the study authors. Huiping Li, Ph.D. Tianjin Medical University, China.
“These foods may also contain molecules from food additives or packaging, or molecules produced during heating, all of which have been shown to adversely affect thinking and memory capacity in other studies. It is shown.”
“Our study not only found that ultra-processed foods were associated with an increased risk of dementia, but replacing them with healthier options may reduce the risk of dementia. I also discovered that
more: 4 things you can do to fight dementia and improve your memory
UPF vs Whole Foods
UPF is made for convenience. Think of it as ready-to-eat or ready-to-heat. These foods are high in sugar, fat, and salt and low in protein and fiber. Some examples of UPF include packaged snacks that are fatty, sweet, salty, or salty.
In addition, baked goods made from additives such as hydrogenated vegetable oils, sugar, yeast, whey, emulsifiers, ice cream and frozen desserts, chocolate, candy, side dishes such as pizza and pasta, distilled liquor such as whiskey, gin, rum, vodka, etc.
On the other hand, whole foods such as fresh fruits, vegetables, fish, seafood, legumes, milk, eggs, grains, spices, meats, and fermented alcoholic beverages (think cider and wine) are either unprocessed or minimal. processed to a limited extent.
Minimally processed foods leave their nutrients intact. This includes methods such as canning, vacuum packaging, and refrigeration to extend the shelf life of foods, such as adding vitamins and pasteurization (such as milk).
How to tell the difference?
Lena Beal, media spokesperson for the Academy of Nutrition and Dietetics, says labeling is the answer.
“Ultra-processed foods include baked goods, snack cakes, chips, and candy at the grocery checkout counter. It also contains yogurt.
Beal advises: Then look at the long ingredient list for Cheetos Bags compared to tortilla chips. Tortilla chips have corn, salt and vegetable seed oil, right? So it could be safflower, sunflower, or canola. ”
Related: Want to slow, delay or reverse dementia? Try this classic game.
Why is UPF so popular in the US?
“Two words: convenience and cost,” says Beal. In the United States, UPF consumption increased from 53.5% of his calories (2001-2002) to 57% of his calories (2017-2018). Over the same period, total food consumption decreased from his 32.7% to 27.4% of calories.
According to Beal, “Americans eat 31 percent more processed foods than fresh foods than most other countries. They are highly engineered and have a more chemical presence than food.”
The perceived convenience and cost of UPF are factors in its popularity. Not to mention advertising. Marketing UPFs make them look delicious and harmless, but learning to read nutrition labels is essential.
Additionally, healthier food choices may require meal prepping at home. why? Because it’s not only a special time to share with family and partners, but it’s also a nutritious way to add more fruits and vegetables (raw, pre-cut and quick-frozen) to your diet.
Speaking of healthy staples, Beal suggests “make a trail mix with nuts (rich in omega-3s for heart and brain health), raisins, and dark chocolate.” “Seeds, nuts, cut fruit and vegetables are nature’s fast food. Make smoothies with fresh fruit and dairy. Use peanut butter on celery sticks.”
travel and eating out
Beer suggests asking for condiments and dressings on the side when dining out. For example, choose see-through sauces instead of cream sauces. Also, order grilled meat or fish instead of fried foods, skip bread before meals, or eat less (whole wheat is also a good substitute for white bread).
Finally, when traveling, finding a grocery store near where you’re staying can make it easier to find whole foods than sourcing all your groceries from a restaurant.
Related: It is now the number one preventable cause of Alzheimer’s disease in America.
Conclusion
Good news! You are in charge of your diet. So every time you choose what to eat or drink, ask yourself:
Learning to evaluate food labels and ingredients is very important. Starting to prepare meals at home and making some healthy lifestyle changes can help you age and feel your best.
Rebecca Myers, MSN, RN is a freelance health journalist with over 15 years of nursing experience (including critical care, vascular access and education). Through her writing, Rebecca is passionate about inspiring others and helping them live their healthiest lives.She lives outside of Houston with her husband and is enjoys spending time at the beach.
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