Eating a small amount of ultra-processed foods along with a healthy diet was linked to a higher risk of cognitive decline and stroke, according to research.
A trio of diets revolve around consuming greater quantities of fruits, vegetables, whole grains, legumes, and seeds while curtailing consumption of sugar, red meat, and highly processed foods.
Dr. Andrew Freeman, the director of cardiovascular prevention and wellness at National Jewish Health, Denver, noted that a 10% increase in 'ultraprocessed' food intake heightened the risk of cognitive decline by 16%. However, he cautions that this only indicates an association, not a direct cause and effect.
The benefits of 'unprocessed' or minimally processed foods became evident when the study identified a 12% lower risk of cognitive impairment linked to these. Unprocessed foods encompass fresh fruits and veggies, eggs, and milk. Minimally processed ones refer to canned items, frozen vegetables, and items that combine unprocessed foods with minimal shreds of culinary ingredients (e.g. salt, herbs, oils).
In contrast to unprocessed and minimally processed foods, ultraprocessed items include pre-packaged soups, sauces, frozen pizzas, prepared meals, and desserts. Named for their high sugar, salt content and low fiber levels, these foods often lead to cardiometabolic health issues, weight issues, type 2 diabetes, and high blood pressure.
The study, recently posted in the journal Neurology, scrutinized the dietary patterns of 30,000 participants. While trailing for up to 20 years, 50% constituted white and the other half, black demographics.
Considering strokes, the study revealed an 8% higher risk of them for individuals on a diet high in ultraprocessed foods compared to those consuming minimally processed foods. Investigating the correlation further, Dr. W. Taylor Kimberly, the chief of the division of neurocritical care at Massachusetts General Hospital in Boston, highlighted that African American participants experienced a 15% increased risk of stroke due to the association with high blood pressure issues. However, replacing such food items with more unprocessed/minimally processed foods resulted in a 9% reduced risk.
Drawing attention to the compositional deficiencies in ultraprocessed foods and their propensity to rapidly escalate blood sugar, Peipei Gao and Zhendong Mei - an expert in medicine from Boston's Brigham and Women's Hospital and a visiting nutrition graduate student from Harvard T.H. Chan School of Public Health - opined that these factors could negatively impact blood vessels and lead to incidents like stroke and cognitive decline.
An additional study published in February specifically focused on the detrimental effects of consuming more ultraprocessed foods. Modifying the diet to accommodate increased levels of ultraprocessed foods increased the likelihood of developing or succumbing to many adverse health conditions--seeing a 50% higher risk for cardiovascular disease-related deaths and mental illnesses for starters. Even stronger indications of a correlation were found with obesity (55%), sleep disorders (41%), and type 2 diabetes (40%); depression also experienced a 20% upsurge.
Freeman, who also commented on the link between increased ultraprocessed foods and their possible harm to health, reiterated a need for warning signs in ultraprocessed food aisles or packaging, like those witnessed on cigarette packets. He emphasized that ideal snacks should pivot from packaged chips to fruits or vegetables that can be carried in purses or backpacks. Moreover, making unprocessed snacks more accessible, particularly for children, should be a priority -- especially in food deserts, where local stores primarily stock ultraprocessed options.
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Embracing a diet rich in unprocessed and minimally processed foods, as opposed to ultraprocessed items, can contribute to improved wellness by reducing the risk of cognitive decline and stroke, as suggested by the research. Dr. Freeman advocates for more unprocessed snack options, particularly in food deserts, to promote better health and wellness choices.
Source: edition.cnn.com
