As we saw in our previous articles, ultra-processed foods (UPFs) are industrially produced and include a wide range of products, from sweetened fizzy drinks and chips, to store-bought confectionery, baked goods, instant noodles, nuggets, burgers or hot dogs.
These are typically high-calorie foods rich in ingredients that are harmful in excess, such as salt, sugar, total, trans and saturated fats. Furthermore, they tend to have a high glycaemic index – which can cause sugar spikes and inflammation – and their regular consumption has been associated with a higher risk of NCDs such as hypertension, obesity, metabolic syndrome, heart disease and certain types of cancer.
However, recent studies have highlighted that UPFs might be harmful not only to our body, but also to our cognitive function. Specifically, diets high in processed foods are thought to increase our risk of dementia and cause a decline in cognitive abilities, in particular the ability to focus.
UPFs and dementia risk
The findings of a recent study on Australians aged 40-70 concluded that even a small increase in daily UPF consumption (such as soft drinks, processed meats, salty snacks or instant noodles) can lead to a measurable decrease in attention span and higher risk of dementia.
Most concerningly, this occurs even in individuals who follow a healthy diet such as the Mediterranean diet (rich in whole grains, legumes, fruits and vegetables). So, while eating a balanced and nutritious diet is definitely preferable, this research suggests it may not be sufficient to protect your health if UPFs are consumed on a regular basis.
To summarize, a high consumption of unhealthy UPFs has been associated with a higher risk of NCDs such as hypertension, obesity, metabolic syndrome, heart disease and certain types of cancer, as well as a higher risk of dementia and cognitive decline.
How to boost your cognitive function through diet
Now that you know the potential harms of high UPF consumption, you may be wondering how to best boost your “brain power” through food. Here are the key steps.
Minimize your UPF consumption: reduce in particular the foods that are less nutritious and higher in salt (sodium), sugar, total, saturated and trans fats.
Check the ingredients carefully: for the UPFs you do eat, make sure you review the ingredients list and nutrition facts. Choose the options higher in precious nutrients (such as dietary fibre, vitamins, minerals and protein) and lower in the potentially harmful ones.
For the remaining meals, make sure you eat brain-healthy foods. These include:
Whole grains, starchy crops and legumes: for example rolled oats, brown rice, kumala, dalo, dhal, lentils, beans or chickpeas;
Fruits and vegetables: any type of produce will work, the more colourful the better;
Nuts and seeds: a daily handful of unsalted and not fried nuts or seeds;
Healthy fats: prioritize olive oil (rich in monounsaturated fats) and omega-3 fatty acids like walnuts, flax or chia seeds and fatty fish.
Far left: Make sure you eat brain-healthy foods like Kumala,
dalo, dhal, lentils, beans or chickpeas.
