Extreme processing of food? Refuse. No matter whether it’s in the form of cereal (like my childhood favorite, Cap’s Crunch), snack foods (like Cheetos), meals (like hot dogs), or desserts (like Twinkies), Americans are obsessed with ultra-processed cuisine. Eating a Mediterranean-style diet high in fruits, vegetables, seafood, whole grains, and healthy oils improves heart and brain health.

What this new study’s findings mean

According to recent research, there is a clear correlation between consuming highly processed meals and an increased risk of stroke and cognitive decline.

The REGARDS (Reasons for Geographic and Racial Differences in Stroke) project, a longitudinal study of non-Hispanic Black and White Americans aged 45 and older, provided data for this well-designed observational research. Initial enrollment for the study took place between 2003 and 2007. Upon receiving a series of questionnaires, participants were asked to rate their health, nutrition, exercise, body mass index, education, income, alcohol usage, mood, and other parameters. Furthermore, memory and language exams were given regularly.

Based on the quality of the information from the questionnaires and tests, data from 20,243 and 14,175 individuals, respectively, were deemed to be usable to analyze the risk of stroke and cognitive impairment. Of the sample, around one-third identified as Black, while the other two-thirds identified as White.

The study’s findings

The authors’ data showed that a mere 10% increase in the consumption of ultra-processed meals was linked to a considerably higher risk of stroke and cognitive impairment.

Consuming foods that have been slightly or not at all processed has been link to a decrees risk of cognitive impairment.

Those who identified as Black had a higher risk of stroke from ultra-processed foods than did those who identified as White.
Compared to study participants who followed comparable healthy diets but consumed more ultra-processed foods, individuals who reported following a healthy diet (such as a Mediterranean, DASH, or MIND diet) and consuming less ultra-processed foods showed to preserve superior brain function.

Why may eating a lot of processed food be detrimental to your brain?

The following are some rational biological explanations:

• Generally speaking: UPFs are made up of process carbohydrates. That digest fast into simple sugars—the same as consuming many sweets. Insulin surges from these sugar overloads may change how normal brain cells work.
• Eating a lot of process food has been link to a higher risk of developing metabolic syndrome and obesity. These two well-known diseases are related to high blood pressure, abnormal blood lipid levels, and type 2 diabetes.
• Ultra-processed foods include harmful additives that alter their taste, texture, color, or sweetness. These chemicals change the gut’s flora and may promote inflammation in the gut, which may result in
• The microbiome’s generation of metabolites (such as lipopolysaccharides and short-chain fatty acids) may impact brain function.
• Leaky gut, which permits inflammatory chemicals and poisons to get into the circulation and reach the brain
• Changed serotonin and other neurotransmitter activity, which may directly affect mood and thought
• Elevated cortisol levels that resemble long-term stress may directly influence the frontal lobe and hippocampus. Influencing memory and executive function, respectively.
• A higher chance of developing Alzheimer’s, Parkinson’s, and other neurodegenerative illnesses. As a result of inflammatory chemicals entering the brain from the stomach.
• People who consume ultra-processed meals often feel hungry soon after that due to their low nutritional content. Which may result in overeating and its negative effects.

The lesson to remember

Steer clear of processed foods, including frozen dinners and ready-to-eat meals. Processed meats like hot dogs and bologna; packaged sweets and candy. Quick noodles and soups; industrial slices of bread and pastries; and packaged sweets and candies. Consume minimum or no processed foods, such as fish, olive oil, avocados. Whole fruits and vegetables, nuts, legumes, whole grains, and a nutritious Mediterranean diet.