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Hi Reader!

The cases of dementia are estimated to triple worldwide, from 57 to 150 million by 2050. This looming epidemic of dementia is a cause for concern, especially since we don’t have a treatment. Therefore, gaining knowledge on how to delay or prevent it is not just crucial but urgent. You may already be aware that ultra-processed foods increase your risk of heart disease, cancer, and excess weight. A recent study shows the link between those foods and cognitive decline. Which foods fall into the ultra-processed category, and how much is too much? Let’s find out.

Processed vs. ultra-processed foods

Many foods can be considered processed. Yogurt, cheese, artisanal bread, pickles, etc., are all examples of traditionally processed foods. We use unprocessed or minimally processed produce and add ingredients like salt, sugar, or oil to extend the durability of foods and, in some cases, even improve their quality. If you wanted to, you could still make (process) these foods yourself in your home.

Ultra-processing is different. It involves formulating foods out of substances that are only available thanks to the advancements of the chemical industry. Ultra-processed foods contain little to no whole food, along with additives not used in home cooking, such as preservatives, flavorings, emulsifiers, colorings, stabilizers, protein isolates, etc. In America, 58% of our calories come from ultra-processed foods.

Brazilian Longitudinal Study of Adult Health

This is a large ethnically diverse cohort study (11000 participants, age 35-74) with up to 10 years of follow-up. They assessed the diet and cognitive ability at the beginning, midway, and end of the study. Participants who reported eating ultra-processed foods of more than 20% of daily calories had a 28% faster rate of global cognitive decline than those who reported eating less than 20% of daily calories as ultra-processed foods. Interestingly, the study found that cognitive decline, even in participants younger than 60, was significant.

How much is too much?

Now, let’s put these somewhat abstract numbers from the study into practical use.

Think about or record a day or two of your regular eating in a food-tracking app that calculates calories. Use the list of ultra-processed foods below to estimate what percentage of your daily intake comes from those foods. For example, if you eat 2000 Cal a day, it only takes 401 calories from ultra-processed foods to be at increased risk.

Here is a list of foods that fall into the ultra-processed category:

Bread, cake, crackers, cookies, light or regular mayonnaise, light or regular flavored yogurt, light or regular cream cheese, margarine, sausage/chorizo/frankfurter, hamburger, ham/mortadella/salami, pizza, instant noodles, baked goods, fried snacks (chips), hot dogs, instant soup, ice cream, fruit popsicles, candy, jelly, chocolate/bonbons/sweets, pudding/mousse, cereal bars, diet or regular soda, processed juice.

It’s a long list of foods, and consuming more than 20% of your daily calories is easy if you rely on these convenience items. A small bag of potato chips, a Kind bar, and a cookie, and you did it!

In summary

Ultra-processed foods are everywhere, and for many of us, they are the go-to staples of daily eating. But if more than 20% of your daily calories come from those foods, you are at a greater risk of mental decline even at a relatively early age. The good news is that you can protect your brain and cognitive functions by reducing these foods and cooking your meals from scratch. This not only reduces the risk of mental decline but also lowers the risk of heart disease and cancer, giving you hope for healthy golden years.

Until next week, take care!

Olga

P.S. Summer Reset is a great opportunity to kick the habit of eating processed foods and start eating home-cooked, delicious, and seasonal meals!