The parts of the brain involved in executive function, the ability to process information and make decisions, have been hit particularly hard, according to a study released Monday. JAMA Neurology.
In the study, men and women who ate the most ultra-processed foods experienced 25% faster declines in executive function and 28% faster overall cognitive impairment than those who ate the least highly processed foods. It was % fast.
“While this is an association study and not designed to prove cause and effect, there are many factors that strengthen the proposition that accelerated cognitive decline can be attributed to ultra-processed foods. There is,” said Dr. David Katz, an expert in preventive medicine, lifestyle medicine and nutrition, who was not involved in the study.
“The sample size is substantial and the follow-up extensive. Although the evidence is lacking, this is robust enough that we should conclude that ultra-processed foods are probably bad for our brains.”
There was an interesting twist, however. The association between ultra-processed foods and cognitive decline disappeared when the overall diet was high, meaning that people also ate more whole unprocessed fruits and vegetables, whole grains, and healthy protein sources. He did, Katz said.
“Because ultra-processed foods reduce dietary quality, in most cases their concentration in the diet is an indicator of poor dietary quality,” Katz said. Apparently, some participants managed it, and the observed association between ultra-processed foods and brain function weakened when diets were of higher quality.”
Variety of ultra-processed foods
The study followed more than 10,000 Brazilians for up to 10 years. Just over half of the study participants were female, white or college graduates, and the average age he was 51 years old.
Cognitive tests including immediate and delayed word recall, word recognition, and verbal fluency were administered at the beginning and end of the study, and participants were asked about their diet.
“In Brazil, ultra-processed foods make up 25% to 30% of total caloric intake. We have McDonald’s and Burger King, and we eat a lot of chocolate and white bread. Not much,” co-author Dr. Claudia Suemoto, an assistant professor in the Department of Geriatrics at the University of São Paulo School of Medicine, told CNN when a study abstract was published in August.
“Ultra-processed foods account for 58% of calories consumed by US citizens, 56.8% of calories consumed by British citizens, and 48% of calories consumed by Canadians,” says Suemoto.
Ultra-processed foods are defined as “food substances (oils, fats, sugars, starches, and protein isolates) that contain little or no whole foods and usually contain flavors, colors, emulsifiers, and other cosmetic additives. defined as “industrial formulation”. the study.
The study found that those who ate the most ultra-processed foods were “younger, female, white, more educated and income, never smoked, and less likely to be current alcohol consumers.” ”. A study was found.
more than just the brain
In addition to its effects on cognition, ultra-processed foods are already known to increase the risk of obesity, heart and circulatory problems, diabetes, cancer, and shortened life expectancy.
“Ultra-processed foods in general have a negative impact on all parts of us,” says the nonprofit True Health Initiative, a global coalition of professionals dedicated to evidence-based lifestyle medicine. Principal and Founder Katz said:
Ultra-processed foods are typically high in sugar, salt and fat, all of which promote inflammation throughout the body. This is “probably the greatest threat to healthy aging of the body and brain,” says Dr. Rudy Tanzi, professor of neurology. He earned his doctorate from the Harvard He Medical School and served as director of the Department of Genetics and Aging Research at Massachusetts General Hospital in Boston. he was not involved in his research.
“On the other hand, because they’re convenient as a quick meal, they’re also an alternative to eating foods high in plant fiber, which are important for maintaining the health and balance of the trillions of bacteria in your gut microbiome,” says Tanzi. added Mr. It is important for brain health and reduces the risk of age-related brain diseases such as Alzheimer’s disease. “
What should I do
What can I do to prevent this from happening to you? If you include ultra-processed foods in your diet, try to counteract these by also eating high-quality whole foods such as fruits, vegetables, and whole grains.
“The conclusion suggested here is that while ultra-processed foods are certainly an important ‘ingredient’, the exposure that should be the focus of public health efforts is overall dietary quality.
Suemoto says one easy way to ensure food quality is to prepare food by cooking it from scratch.
“We say we don’t have time, but it doesn’t really take that long,” Suemoto said.
“And it’s worth it because it can protect your heart and protect your brain from dementia and Alzheimer’s disease. That’s the takeaway message: Stop buying overly processed stuff.”
CNN
