- A diet that contains 28% or more of ultra-processed foods may increase your dementia risk, according to one study.
- Research shows that ultra-processed foods may increase levels of inflammation in the brain, contributing to dementia.
- Experts explain whether you should cut back on or avoid these foods.
While factors such as age and family history play important roles in chronic disease risk, things like your diet can also play a powerful part. For example, one study found that a diet rich in processed foods increases dementia risk. Here, discover exactly what the research showed, plus whether you should be making any changes to your diet to protect your brain health as you age.
Meet the experts: Jackie Newgent, R.D.N., C.D.N., a plant-forward culinary nutritionist and dietitian and author of The Clean & Simple Diabetes Cookbook; Amit Sachdev, M.D., the director of the division of neuromuscular medicine at Michigan State University.
The study, which was published in JAMA Neurology, followed 10,775 individuals for 10 years. The participants included both men and women, with an average age of 51. Participants filled out a food frequency questionnaire and reported their calorie intake during the study. At the end of the 10-year period, participants were assessed on changes in cognitive performance over time through multiple cognitive-related tests.
Researchers determined that those who consumed 28% or more of their calories from ultra-processed foods had a higher risk of dementia. In an average diet of 2,000 calories, this equates to only 400 calories each day coming from ultra-processed foods—which is not much.
This is not the first study drawing a connection between ultra-processed foods and larger health concerns, and it’s likely not the last. Researchers have found that ultra-processed foods lead to cancer, premature death, and heart disease. And since this study was published, others have linked ultra-processed food with dementia. Most notably, research published earlier this year in the American Journal of Public Health found that people who ate the most ultra-processed foods on a daily basis had a 58% higher risk of developing dementia and a 46% higher risk of cognitive impairment compared to those who ate the lowest amount of ultra-processed foods.
What are ultra-processed foods and how do they affect health?
The study defined ultra-processed foods as “industrial formulations of food substances (oils, fats, sugars, starch, and protein isolates) that contain little or no whole foods and typically include flavorings, colorings, emulsifiers, and other cosmetic additives.”
In general, “if a food is easy, inexpensive, packaged, and lasts on the shelf for years—or includes artificial colors or flavors or synthetic additives—it may be an ultra-processed food,” said Jackie Newgent, R.D.N., C.D.N., a plant-forward culinary nutritionist and dietitian and author of The Clean & Simple Diabetes Cookbook. “They’re manufactured formulations or substances, such as protein isolates, refined oils, and processed sugars and starches in which little ‘whole food’ value remains.”
Some examples of ultra-processed foods, according to Newgent, include:
- Sugar-sweetened drinks
- Packaged cookies
- Breakfast cereals made from refined grains
- Snack chips or pretzels made from refined grains
- Processed red meats, like bacon and hot dogs
Ultra-processed foods are generally less healthy than fresh foods, said Amit Sachdev, M.D., the director of the division of neuromuscular medicine at Michigan State University.
Part of the problem is that you may be short-changing your health based on what you’re not getting, said Newgent. “A concern is not that you occasionally enjoy some ultra-processed foods in your eating plan; it’s if you’re eating them instead of wholesome nutrient-rich foods—and you’re consistently eating ultra-processed foods over time.”
How do ultra-processed foods contribute to dementia risk?
From previous studies, “regular intake of ultra-processed foods seems to be associated with increased inflammation in the brain,” explained Newgent. Research shows that inflammation in the brain is a key contributor to dementia, which is not a specific disease but rather a general term for the impaired ability to remember, think, or make decisions, which interferes with everyday activities. Alzheimer’s disease is the most common type of dementia. What’s more, ultra-processed foods are the most inflammation-causing food; research in The American Journal of Medicine found that higher intake of ultra-processed foods was directly linked to higher levels of C-reactive protein, a key marker of inflammation.
Ultimately, the best link we have between dementia risk and diet is through overall wellness, said Dr. Sachdev. “A healthy body will lead to a healthy brain.” And, a diet that includes fresh foods is typically better balanced and more nutritious, he added.
The bottom line
“What you eat really does matter, for the brain and the body,” said Dr. Sachdev. But, as Newgent explained, we know that no one is perfect. “If you don’t eat any ultra-processed foods, that’s amazing,” she said. “However, the most realistic advice for most is to aim for limiting, not eliminating ultra-processed foods.” Generally speaking, know that you can occasionally enjoy a handful of refined grain pretzels or chips; but the key is a handful not a bowlful—and occasionally not daily, said Newgent.
In the end, it’s all about balance. Butshortchangingearch just goes to show how vital healthy eating is for every part of our body—especially our brains. As far as further studies to come, Dr. Sachdev explained, “we need to better understand what is toxic to the brain and body, so we can help to eliminate it.”
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