A BRAIN-HEALTHY DIET
NOURISH YOUR MIND WITH WHOLE FOODS
Taking care of your brain is as important as training your body when it comes to your health. One of the best ways to do this is to limit the consumption of over-processed foods. Research shows that indulging in too many of these foods has a negative effect on your mental, as well as your physical, wellbeing.
The average American diet consists of 60% highly processed foods, which are loaded with fat, sugar, salt, artificial flavors, colorings and preservatives. Items such as fast food, potato chips, bacon, crackers, candy, cereals, soup and soda can have hydrogenated oils, high-fructose corn syrup, protein isolates and chemical additives. To top it off, these foods also lack the essential nutrients your body needs, such as vitamins, minerals and fiber.
Alarmingly, two-thirds of the packaged foods in the US are considered highly processed. If you want to function at your best both physically and mentally, choose whole foods instead. Fresh fruits, vegetables, whole grains and lean proteins are your best options.
Ultra processed foods are detrimental to your mental health. Here are some of the ways they negatively impact your brain:
They Are Linked to Depression and Anxiety. A diet high in over processed foods can cause brain inflammation which negatively affects your mood and often results in mental disorders including depression and anxiety.
They Can Impair Cognitive Function. Consuming too many highly processed foods is associated with decreased concentration and memory. Eating too much sugar causes inflammation and insulin resistance. This can damage your brain cells and hinder your ability to communicate effectively.
They Increase Your Risk of Disease. Overconsumption of ultra processed foods is linked to diseases such as Alzheimer’s, heart disease, cancer and diabetes. These foods cause oxidative stress, inflammation and insulin resistance all of which are harmful to your brain cells.
They’re Highly Addictive. Heavily processed foods are nutrient-deficient and calorie-dense. Their high salt, fat and sugar content makes them particularly tempting. These items are strategically designed to make you crave and over consume them. Doing so negatively affects your brain’s reward centers.
Helpful tips to help you limit the number of ultra processed foods in your diet:
Avoid the center aisles of the grocery store where many of these items are located.
Read labels and choose foods that contain ingredients you would find in your own kitchen (or, better yet, ones without packaging, in their natural state).
Make gradual progress by swapping a few unhealthy items for brain-healthy ones each week.
Take pride in, and control, what you eat by cooking your own meals most of the time.
People who consume excessive amounts of ultra processed foods can experience memory, learning, reasoning and problem-solving issues. They are also much more likely to be anxious and depressed. A diet high in over processed foods is also associated with many diseases.
Highly processed foods are as bad for your physical health as they are for your cognitive health. They increase your risk of being overweight or obese. This is, in part, because your body expends half as many calories digesting ultra processed foods as it does digesting whole foods.
The Takeaway
While indulging in a treat now and then is unlikely to impact your wellbeing, having too many highly processed foods too often is bad for your physical and mental health. A diet based on nourishing whole foods is the key to functioning optimally, feeling your best and keeping disease at bay.
Nytimes.com; ihsfna.org; cam.mbi.ufl.edu