Limiting Ultraprocessed Foods to 10% in Your Diet: Impact on Cognitive Health and Stroke Risk

Eating a lot of ultraprocessed foods can increase the chances of cognitive decline and stroke, according to a recent study.

The study also revealed that following a Mediterranean diet, DASH diet, or MIND diet may not fully counteract the negative effects of consuming ultraprocessed foods.

These three diets emphasize plant-based foods like fruits, vegetables, whole grains, beans, and seeds, while also recommending to limit intake of sugar, red meat, and ultraprocessed foods.

The woman picks up some crispy potato chips from a bowl or plate on a white background. She is holding the chips in her hands and eating them. This image represents the idea of an unhealthy diet and lifestyle, leading to weight gain.

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You might unknowingly be consuming food that has already been partially broken down before you eat it. And here's the reason why.

According to cardiologist Dr. Andrew Freeman from National Jewish Health in Denver, if you raised your consumption of ultraprocessed foods by just 10% in a study, your chances of experiencing cognitive issues went up by 16%. It's important to note that Dr. Freeman was not part of the research team conducting the study.

According to a study published in the journal Neurology, increasing ultraprocessed food consumption by 100% may result in a 160% higher chance of cognitive impairment. However, it is important to note that this study only shows an association and not a direct cause and effect relationship.

On the other hand, the study also found that consuming more unprocessed or minimally processed foods was associated with a 12% lower risk of cognitive impairment. This highlights the potential benefits of including more whole foods in your diet for cognitive health.

Eating more ultraprocessed foods such as hot dogs is linked to a higher risk of stroke and cognitive decline, according to a new study.

Eating more ultraprocessed foods such as hot dogs is linked to a higher risk of stroke and cognitive decline, according to a new study.

Unprocessed foods like fresh fruits and vegetables, eggs, and milk are the most natural options. These are foods that have not been altered in any way from their original state.

Minimally processed foods are slightly altered from their natural state but still retain many of their original nutrients. This includes culinary ingredients like salt, herbs, and oils, as well as canned goods and frozen vegetables that may have some added ingredients but are still close to their natural form.

Ultraprocessed foods consist of prepackaged soups, sauces, frozen pizza, ready-to-eat meals, and indulgent treats like hot dogs, sausages, French fries, sodas, store-bought cookies, cakes, candies, doughnuts, ice cream, and more.

Experts warn that these foods are typically packed with calories, added sugar, and salt, while being low in fiber. Consuming such foods can lead to cardiometabolic health issues, weight gain, obesity, type 2 diabetes, and high blood pressure.

An anonymous businesswoman sitting at the office, eating a protein bar while video calling with her colleagues

An anonymous businesswoman sitting at the office, eating a protein bar while video calling with her colleagues

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Just how bad are ultraprocessed foods? Here are 5 things to know

An increased risk of stroke

The REGARD study involved 30,000 participants, with an equal representation of 50% Whites and 50% Blacks. This diverse group of individuals has been monitored for up to 20 years.

According to Dr. W. Taylor Kimberly, a neurologist and the study author, individuals who consumed the highest amount of ultraprocessed foods in their diet had an 8% higher risk of stroke compared to those who opted for minimally processed foods. Dr. Kimberly is the chief of the division of neurocritical care at Massachusetts General Hospital in Boston.

The risk of stroke increased to 15% for Black participants, possibly because of the effect of ultraprocessed foods on high blood pressure in that group, according to Kimberly. However, the study discovered that consuming more unprocessed or minimally processed foods reduced the risk of stroke by 9%.

Hand opening a frozen pizza

Hand opening a frozen pizza

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Ultraprocessed foods now account for two-thirds of calories in the diets of children and teens

Ultraprocessed foods may hinder efforts to maintain a healthy diet due to their poor nutrient content and ability to cause spikes in blood sugar levels. This can increase the risk of developing conditions like type 2 diabetes, obesity, high blood pressure, and high cholesterol, as mentioned by Peipei Gao and Zhendong Mei in their editorial accompanying the study.

Zhendong Mei is a research fellow specializing in medicine at Brigham and Women’s Hospital in Boston, while Peipei Gao is a graduate student in nutrition currently visiting the Harvard T.H. Chan School of Public Health, also located in Boston. It is important to note that neither of them participated in the study.

Type 2 diabetes, obesity, elevated blood pressure, and high cholesterol are all important risk factors for vascular disease in the heart and brain.

The impact on blood vessels that can lead to stroke and cognitive decline may also be caused by certain additives such as emulsifiers, colorants, sweeteners, and nitrates/nitrites. These additives have been linked to disruptions in the gut microbial ecosystem and inflammation.

The risks associated with consuming ultraprocessed foods are increasing. A recent review of 45 meta-analyses involving nearly 10 million individuals found that a 10% increase in ultraprocessed food intake can significantly raise the likelihood of developing or dying from various health issues.

Experts suggest that adding more ultraprocessed foods on top of the 10% increase considered as "baseline" could further raise the risk.

A review found compelling evidence linking a higher consumption of ultraprocessed foods to a 50% increase in the risk of cardiovascular disease-related death and common mental disorders.

The ultraprocessed foods kids eat now may have lasting impacts, study suggests.

The ultraprocessed foods kids eat now may have lasting impacts, study suggests.

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Experts have discovered signs of cardiometabolic risk in children as young as 3 years old. They have identified a specific type of food that is associated with these risks.

Researchers have found strong evidence suggesting that consuming more ultraprocessed foods can increase the likelihood of obesity by 55%, sleep disorders by 41%, type 2 diabetes by 40%, and depression by 20%.

"We should consider putting a warning sign in the ultraprocessed food section, or on the packaging similar to how cigarettes have warnings," Freeman suggested.

He continued, "The concept of 'convenient food' should shift from a bag of chips to items like apples or carrots that are also convenient for on-the-go, like fitting in your purse or backpack. It's important to make healthier options more accessible, especially for children and in areas where only ultraprocessed foods are available."

Editor's P/S:

The recent study highlighting the detrimental effects of ultraprocessed foods on cognitive health has raised concerns about the prevalence of these foods in modern diets. The findings suggest that consuming ultraprocessed foods not only increases the risk of cognitive impairment but also undermines the benefits of following established healthy diets like the Mediterranean, DASH, and MIND diets. These diets prioritize plant-based foods and limit ultraprocessed foods, but the study reveals that they may not fully mitigate the negative consequences of ultraprocessed food consumption.

The association between ultraprocessed foods and increased risk of stroke is particularly alarming, as stroke is a leading cause of death and disability worldwide. The study's findings emphasize the importance of reducing ultraprocessed food intake and promoting whole, unprocessed foods for optimal cognitive and cardiovascular health. Further research is needed to investigate the underlying mechanisms linking ultraprocessed foods to these health risks and to develop effective strategies for reducing their consumption in the population.