New research shows a diet rich in these foods could increase your risk of dementia

2022-12-16

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New research suggests that a diet rich in ultra-processed foods could lead to a higher risk of developing dementia.
Researchers found that those who consumed 28% or more of their calories from ultra-processed foods had a higher risk of dementia.
Experts explain key takeaways from this new study.

We all know that certain foods are better for us than others, and that eating healthy is key to feeling our best. However, new research shows just how much our diet can truly affect not only our body but our brain as well. A new study found that eating ultra-processed foods actually increases your risk for dementia.

Dementia is not a specific disease but rather a general term for the impaired ability to remember, think, or make decisions, which interferes with everyday activities. Alzheimer’s disease is the most common type of dementia. And, according to the CDC, of those at least 65 years of age, there was an estimated 5 million adults with dementia in 2014. That number is projected to be nearly 14 million by 2060.

A study published in JAMA Neurology and presented at the 2022 Alzheimer’s Association International Conference, followed 10,775 individuals for 10 years. The participants included both men and women, with an average age of 51. Participants filled out a food frequency questionnaire and reported their calorie intake during the study. At the end of the 10-year period, participants were assessed on changes in cognitive performance over time by utilizing multiple cognitive-related tests.

Researchers determined that those who consumed 28% or more of their calories from ultra-processed foods had a higher risk of dementia. In an average diet of 2000 calories, this equates to only 400 calories each day coming from ultra-processed foods—which is not much.

This is not the first study drawing a connection between ultra-processed foods and larger health concerns, and it’s likely not the last. Earlier this year, researchers found that ultra-processed foods lead to cancer, premature death, and heart disease. And, there have been other studies linking ultra-processed food with dementia, including a study that was published in Neurology in July.

What are ultra-processed foods?

The study defined ultra-processed foods as “industrial formulations of food substances (oils, fats, sugars, starch, and protein isolates) that contain little or no whole foods and typically include flavorings, colorings, emulsifiers, and other cosmetic additives.”

In general, “If a food is easy, inexpensive, packaged, and lasts on the shelf for years—or includes artificial colors or flavors or synthetic additives—it may be an ultra-processed food,” says Jackie Newgent, R.D.N., C.D.N., plant-forward culinary nutritionist and author of The Clean & Simple Diabetes Cookbook. “They’re manufactured formulations or substances, such as protein isolates, refined oils, and processed sugars and starches in which little ‘whole food’ value remains.”

Some examples of ultra-processed foods, according to Newgent, include:

Sugar-sweetened drinks
Packaged cookies
Breakfast cereals made from refined grains
Snack chips or pretzels made from refined grains
Processed red meats, like bacon and hot dogs

How do ultra-processed foods affect health?

Frequently eating ultra-processed foods is less healthy than fresh foods, says Amit Sachdev, M.D., director of the division of neuromuscular medicine at Michigan State University.

Part of the problem is that you may be short-changing your health based on what you’re not getting, says Newgent. “A concern is not that you occasionally enjoy some ultra-processed foods in your eating plan; it’s if you’re eating them instead of wholesome nutrient-rich foods—and you’re consistently eating ultra-processed foods over time.”

How do ultra-processed foods affect our brain health and contribute to dementia risk?

From previous studies, “regular intake of ultra-processed foods seems to be associated with increased inflammation in the brain,” explains Newgent.

The best link we have between dementia risk and diet is through overall wellness, says Dr. Sachdev. “A healthy body will lead to a healthy brain.” And, a diet that includes fresh foods is typically better balanced and more nutritious, he adds.

The bottom line

“What you eat really does matter, for the brain and the body,” says Dr. Sachdev. But, as Newgent explains, we know that no one is perfect. “If you don’t eat any ultra-processed foods, that’s amazing,” she says, “However, the most realistic advice for most is to aim for limiting, not eliminating ultra-processed foods.” Generally speaking, know that you can occasionally enjoy a handful of refined grain pretzels or chips; but the key is a handful not a bowlful—and occasionally not daily, says Newgent.

In the end, it’s all about balance. But, this new research just goes to show how vital healthy eating is for every part of our body—especially our brains. As far as further studies to come, Dr. Sachdev explains, “We need to better understand what is toxic to the brain and body, so we can help to eliminate it.”

So until we know how to treat dementia, we will have to do our best to prevent it from developing by starting with a healthy lifestyle and diet with minimal ultra-processed foods.

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