Consuming 400 calories a day from these foods may increase the risk of dementia by more than 20%

A team of researchers from the University of São Paulo, Brazil’s Faculty of Medicine, followed a diverse sample of more than 10,000 Brazilians for up to 10 years. Subjects filled out a food frequency questionnaire to record how often they ate the following foods: pasteurization); processed foods (canned fruit, homemade bread and cheese, salted, smoked and cured meats and fish); ultra-processed foods (industry of processed food substances such as oils, fats, sugars, starches, artificial flavors and colors); formula with little or no whole foods).

Subjects also underwent cognitive tests, such as memory tests and word recognition tests, up to three times a year. cognitive functionaka, mental abilities such as learning, thinking, reasoning, memory, problem-solving, decision-making, and attention. They also took tests to track their language fluency on a regular basis. Executive functionaka mental skills that help individuals plan, monitor, and successfully achieve goals.

What are the findings? The person who ate more than 20% of his daily calories from ultra-processed foods had a 28% faster rate of cognitive decline and a 28% faster decline in executive function compared to study participants who ate the least amount of ultra-processed foods. Decay speed was 25% faster. processed food. In other words, people who ate 2,000 calories a day and consumed 400 of them daily from ready-to-eat frozen foods, processed meats, breakfast cereals, and sugar-sweetened beverages were more likely to lose cognitive function. The rate of decline was rapid.

opinion: Your Diet Not Only Makes You Obese, It May Accelerate Cognitive Decline

And many of us stock up on energy with these ultra-processed foods. Researchers noted that a whopping 58% of the calories Americans consume come from ultra-processed foods. we are not alone. 56.8% of the calories consumed by British citizens, 48% of the calories consumed by Canadians and up to 30% of the calories consumed by Brazilians also typically come from these ultra-processed foods, the researchers added. rice field. And despite the increase in plant-based alternatives (Some of them are highly processed.) and poultry consumption – and a decline in buying and eating unprocessed red meat – another recent report found that Americans still eat as much processed food as they did 20 years agoespecially deli meats, sausages, hot dogs, ham and bacon.

Related: Reducing sugar use in processed foods could prevent millions of Americans from getting sick, saving the US more than $160 billion

However, studies of cognitive decline have had interesting pitfalls. If the subjects’ overall diet quality was otherwise very high (i.e., they ate a lot of unprocessed, whole foods such as fruits and vegetables, whole grains, and lean proteins), this relationship Gone are ultra-processed foods and dementia. The good news is that you can counteract the consumption of these often cheap and easily available ultra-processed foods by cooking more at home (save money too) Prepare food using whole foods such as fresh and frozen foods, whole grains, lean meats, and proteins.

“Limiting consumption of ultra-processed foods may be an effective way to prevent cognitive decline, especially in middle-aged adults,” the researchers wrote in their findings. It was published this week in the journal JAMA Neurology. In fact, this is in line with what health officials such as the American Heart Association are saying. Instead of saying that individual foods are “good” or “bad,” the focus should be on eating an overall healthy diet that’s high in fruits and vegetables. Minimally processed grains and lean/high fiber protein.

read more: No more ‘good’ and ‘bad’ foods: 10 healthy eating ‘patterns’ to prevent heart disease and death

But brain health isn’t the only concern when it comes to ultra-processed foods. Here are four other ways these ready-made meals and snacks can harm your health.

Processed foods increase heart disease risk

A 2020 analysis of nearly 30,000 people published in the journal JAMA Internal Medicine suggested eating two servings of red and processed meat each week. such as 2 hot dogs or 4 slices of bacon – Was “significantly associated” with heart disease.

“It’s worth trying to reduce [consumption of] Red meat and processed meats such as pepperoni, bologna, and deli,” writes senior study author Norina Allen, associate professor of preventive medicine at Northwestern University Feinberg School of Medicine.

Researchers at the University of Paris collected data on the diet and health of more than 105,000 people aged 18 and over over five years. 2019 reportThey found that people who ate the most “ultra-processed” foods had a higher risk of heart attack, stroke, and other cardiovascular problems.

The American Heart Association also released a new scientific statement last year Focus on overall healthy eating habits to protect your ticker. This includes choosing minimally processed foods (such as salad bags and roasted unsalted nuts) over highly processed foods (such as sugary cereals, potato chips, and smoked sausages). will be As far as possible. Dietary guidelines also recommend limiting intake of foods and beverages with added sugar. He suggested choosing or cooking foods with little or no salt.

Processed foods increase cancer risk

People who ate 10% more ultra-processed foods had more than a 10% increased risk of cancer including breast cancer, according to a 2018 study published in the peer-reviewed British Medical Journal.

so when American Cancer Society updated dietary recommendations for cancer prevention in 2020, Cutting down on processed foods was high on the list, along with cutting back on sugary drinks, red meat, and alcoholic beverages. recommended. Vegetables, especially dark green, red, and orange, and fiber-rich legumes like beans and peas. and nutrient-rich “whole foods” in amounts that help maintain

processed food shortens life

So not to mention obesity as people follow ultra-processed foods, considering reports suggesting processed foods are linked to many chronic health conditions such as cancer, heart disease and dementia. Burn up to 500 more calories per day It’s not all that surprising that studies have found an association between eating these foods and premature death compared to those who eat whole foods.

Researchers at the University of Navarra in Pamplona, ​​Spain, documented the diets of over 20,000 Spanish university graduates between 1999 and 2014. 62% increased risk of early death compared to those who indulge in these foods less frequently.

And a 2020 study that found that eating two servings of red and processed meat each week was associated with heart disease found that eating these tasty but high-risk foods also “Significantly associated” with death. In fact, people who ate red or processed meat twice a week but no poultry or fish were associated with a 3% higher risk of death from all causes.

Processed food is harming the planet — and it keeps coming back to bite you

More diverse botanical offerings are being killed in favor of growing and producing processed foods that often rely on the same handful of primary ingredients such as sugar cane, corn, rice and wheat. Studies have shown that this affects agrobiodiversity, or the diversity and diversity of animals, plants and microorganisms used directly or indirectly for food and agriculture, which contributes to soil health and long-term agriculture. impacts on your financial and profitable resilience. BMJ Global Health Earlier this year. Additionally, the production of ultra-processed foods uses large amounts of land, water, energy, herbicides and fertilizers, emits greenhouse gases and negatively impacts the environment by generating large amounts of packaging waste.

read more: Processed foods like packets of ramen noodles and frozen pizza can hurt your heart — and the planet, study says