“There is more and more scientific evidence that supports the relationship between foods ultra-processed foods and dementia“says the Dr. Pablo Quiroga Subirana, specialist in Neurology and Clinical Neurophysiology in Almeria. These products, common in the modern diet, are ACrich in sugars, saturated fats and artificial additives that not only damage our hearts, but also They accelerate brain aging and increase the risk of Alzheimer’s. In fact, the latest studies have seen that people who consume more than 20% of their daily caloric intake through ultra-processed foods “present more accelerated cognitive problems, especially in executive functions and memory.”
– Read: What are ultra-processed products and why should we limit their consumption?
How do ultra-processed foods affect the brain?
Behind this relationship between Ultra-processed foods and dementia There are well-studied biological mechanisms. “The main culprit is chronic inflammation that these foods produce,” Dr. Quiroga Subirana tells us. By consuming products rich in trans fats, refined sugars and chemical additives, we trigger an inflammatory response in the body.
This inflammation not only affects our cardiovascular system, but also damages brain structures, accelerating their deterioration.
And one of the consequences of inflammation is accumulation of harmful proteins in the brain, such as beta-amyloids. “These proteins accumulate abnormally in the brain, leading to premature aging of brain tissue,” explains the expert. Furthermore, excessive consumption of refined sugars triggers insulin resistancea factor that directly affects neurons and is associated with the onset of dementia.
© Getty ImagesFactors that aggravate the problem
Although ultra-processed foods are harmful to everyone, there are certain groups that are more vulnerable to their effects.
The damage is not the same for everyone. The developing brains of children and the aging brains of older adults are especially sensitive to neuroinflammation caused by these foods.
Lifestyle also plays an important role. “If we combine a diet rich in ultra-processed foods with a sedentary lifestyle, loaded with stress and with lack of sleep, we are creating a perfect storm for cognitive deterioration,” warns the neurologist. However, the good news is that we can counteract these effects. “Regular physical activity and a diet rich in antioxidants are two powerful weapons to maintain a young and healthy brain, even in old age,” he adds. Prevention is, to a large extent, in our hands.
– Read: Careful! Abusing ultra-processed foods can cause depression
Protecting your brain: where to start?
The question that many of us ask ourselves, then, is how to avoid the damage caused by ultra-processed foods and protect our brain health? “The answer is simple: we should avoid its consumption as much as possible“recommends Dr. Quiroga Subirana. Although it may seem complicated, reducing the presence of these foods in our diet is easier than we think.
Avoiding them is easier than it seems, although the industry often camouflages itself with flashy labels and false promises.
The first tip is read labels and see the ingredients of a productIf you are not convinced because they are foods rich in sugar and unhealthy products, it is better not to buy them.
opt for Real foods that are included in the Mediterranean diet: olive oil, fruits, vegetables, whole grains, nuts, legumes and fish proteins and lean meats without additives. On most occasions, it is best to prepare our meals. When we cook, we have complete control over what goes on our plate.
– Read: These products are not the foods they claim to be.
© iStockHow do you know if a food is ultra-processed?
It is not always easy to identify an ultra-processed food. In general, the more ingredients on the label, the more likely it is. In addition, these foods contain a large amount of sugars and fats to make them more appetizing and even addictive. But we are not always aware of the amount they carry, since, as this neurology expert comments, the The food industry uses several strategies to camouflage additives such as sugar, fats or salt in ultra-processed products.s, so that these ingredients are less obvious to consumers. These are some of their ‘traps’:
1. Using alternative names for sugar
Instead of simply listing sugar, product labels often include other terms that the average consumer may not immediately recognize as forms of sugar. Some examples are:
- High Fructose Corn Syrup
- Saccharose
- Dextrose
- Maltodextrin
- Concentrated fruit juice
This makes it difficult for buyers to realize the actual amount of sugar the product contains. By dividing sugar into several ingredients with different names, you can prevent it from appearing high on the ingredients list.
2. Use of modified or processed fats
Fat labeling can also be confusing. Some industries use partially hydrogenated oils or trans fats, which are sometimes listed on labels as:
- Hydrogenated vegetable oil
- Palm oil
- Interesterified fat
Although these fats are not always evident to consumers, they are used to improve the texture, flavor or shelf life of products, and can be harmful to cardiovascular and brain health.
3. Adding salt under different names
Salt can be camouflaged under names such as:
- Monosodium glutamate (MSG)
- sodium phosphate
- baking soda
- sodium benzoate
These types of ingredients contribute to increasing the total sodium content in the product without the consumer realizing that they are consuming excess salt. Additionally, using natural flavors can mask the actual amount of salt added.
4. Deceptive portions
Many times, the amount of unhealthy ingredients is minimized by artificially reducing the serving size in the nutritional information. A product may appear low in sugar, salt or fat when viewed in a small portion, but in reality the amount consumed is much higher, as people tend to consume more than the label indicates.
5. Healthy product marketing
Companies often label products with terms like “low fat,” “no added sugar,” or “high fiber” to give the impression that they are healthy options. However, many of these products still contain high amounts of hidden sugars, artificial sweeteners, or unhealthy fats. For example, a “no added sugar” product might contain agave syrup or fruit concentrate, which, in terms of metabolic impact, function very similarly to sugar.
6. Use of additives with technical names
For the average consumer, it is difficult to interpret certain scientific-sounding additives. For example, the use of emulsifiers, stabilizers or preservatives such as lecithin, mono- and diglycerides of fatty acids, or E471 may not seem problematic, but many of these additives are linked to negative effects on metabolic and cardiovascular health.
– Read: 12 processed foods that are good
