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The Shocking Impact of Processed Foods on Your Brain & Health

Ultra-processed foods (UPFs) have become a staple in many diets around the world due to how convenient and easy to access they are. 

Whether it be packaged snacks or frozen meals, these foods are convenient and affordable, and can often be ones we crave. 

Have you ever wondered, though, about the cost to our brains and mental health from eating these foods? Well, recent research has revealed alarming connections between processed foods and brain health, raising concerns about their long-term impact on cognition, mood and overall mental well-being.

Jump there now:

• Why Ultra-Processed Foods Are So Harmful
• The Link Between Highly Processed Foods and Brain Health
• How Does Junk Food Change Your Brain?
• How to Protect Your Brain Health
• FAQs

Why Ultra-Processed Foods Are So Harmful

Ultra-processed foods (UPFs) are made from cheap, industrial ingredients such as refined sugars, unhealthy fats and synthetic additives that are heavily processed to create products that are convenient, addictive and long-lasting. 

What makes UPFs so dangerous isn’t just their lack of nutrition; it’s the cocktail of chemicals and additives they contain, many of which can harm your body and brain. How does processed food affect your body? Here’s a rundown:

1. They’re Packed with Harmful Chemicals

UPFs often contain a laundry list of additives, preservatives and artificial ingredients that can wreak havoc on your health. For example:

• Nitrates/Nitrites: Found in processed meats like bacon and hot dogs, these may form cancer-causing compounds in your body.
• Potassium Bromate: Used in packaged baked goods, it has a possible link to cancer.
• BHA and TBHQ: Preservatives in cured meats and snacks that can harm your immune system and may also be linked to cancer.
• Titanium Dioxide: A colour additive in candies and sauces that may damage DNA.
• Brominated Vegetable Oil: A stabiliser in sodas and sports drinks that may harm your nervous system.
• PFAS (Forever Chemicals): Used in food packaging, these chemicals may be linked to cancer and reproductive issues.
• Artificial Colours (Red 40, Blue 1, etc.): These may worsen ADHD symptoms and cause behavioural issues in kids.
• Artificial Sweeteners (e.g., Aspartame): May be linked to cancer and other health problems.

In the U.S., over 10,000 chemicals are allowed in food and many of them haven’t been thoroughly tested for long-term safety.

2. They’re Engineered to Be Addictive

UPFs are designed to hit your brain’s pleasure centres hard. They’re loaded with sugar, salt and unhealthy fats that trigger dopamine release, making you crave more. Over time, though, your brain adapts, requiring more and more of these foods to feel the same satisfaction, just like with drugs or alcohol.

3. They’re Low in Nutrients, High in Calories

Despite being calorie-dense, UPFs are often stripped of essential nutrients like vitamins, minerals and fibre. This means you’re eating a lot of empty calories that don’t nourish your body or brain, leading to overeating and weight gain.

Further Reading: Nutrition Anti-Ageing Routine

4. They Contain Hidden Dangers

Some harmful substances in UPFs aren’t even listed on the label. For example:

• Microplastics: Tiny plastic particles that can end up in food during processing or packaging.
• Heavy Metals: Like lead and cadmium, which can contaminate food during manufacturing.

5. They’re Linked to Serious Health Problems

Regularly eating UPFs has been tied to a higher risk of:

• Obesity
• Type 2 Diabetes
• Heart Disease
• Cancer
• Mental Health Issues (like depression and anxiety)
• Cognitive Decline (including dementia)

The Link Between Highly Processed Foods and Brain Health

It’s crazy to realise that ultra-processed foods make up nearly 60 per cent of the average American’s diet. These foods are not just high in sugar, fat and calories, but they’re also packed with additives, preservatives and chemicals that can harm both the body and the brain. 

A study found that just five days of eating a high-calorie, ultra-processeddiet led to measurable changes in brain structure and function, including:

• A 63 per cent increase in liver fat (despite no change in body weight).
• Altered insulin activity in the brain, damaging metabolism.
• Reduced white matter integrity in regions responsible for decision-making, impulse control and motivation.

What’s worse is that these changes persisted for up to a week after participants returned to a regular diet.

Further Reading: How to Increase Metabolism

How Does Junk Food Change Your Brain?

Processed foods don’t just affect your waistline, they rewire your brain. Here are ways junk food changes your brain:

1. Rewards and Cravings

Junk food activates the brain’s reward system, releasing dopamine, the ‘feel-good’ chemical. Over time, the brain adapts by producing more dopamine receptors, requiring more junk food to achieve the same pleasure. This creates a cycle of cravings and overeating, similar to addiction, damaging our impulse control.

2. Brain Inflammation

Highly refined sugars and fats in processed foods can trigger neuroinflammation, damaging brain cells and damaging functions like memory and learning. For example, the study found that just 5 days of eating sugary, fatty foods increased inflammation in the hippocampus, the brain region needed for memory and hunger regulation.

Further Reading: The Best Supplements for Inflammation and Stiffness

3. Cognitive Decline

Diets high in UPFs have been linked to reduced neuroplasticity (the brain’s ability to adapt and form new connections) and lower neurogenesis (the creation of new brain cells). These changes can lead to memory problems, difficulty learning and, as for processed foods and dementia, even an increased risk of dementia.

4. Mental Health Impacts

So, do processed foods impact mental health? This research suggests that people who eat more ultra-processed foods are at a higher risk of depression, anxiety and ADHD symptoms. Artificial colours, sweeteners and preservatives in these foods may worsen behavioural and mood disorders.

How to Protect Your Brain Health

The good news? You can take steps to minimise the impact of processed foods on your brain:

• Choose Whole Foods: Eat fresh fruits, vegetables, whole grains and lean proteins.
• Read Labels: Avoid foods with long ingredient lists full of additives and preservatives.
• Limit Sugary Drinks and Snacks: Replace them with water, nuts or fruit.
• Exercise Regularly: Physical activity boosts neuroplasticity and reduces inflammation.
• Consume Omega-3s: Found in oily fish and avocados, these fats support brain health.

You should also learn about food and the brain to see what foods you should and should not eat to improve your brain’s healthspan. Better yet, teach your children from a young age so that they, too, are aware of the dangers of overeating ultra-processed foods.

Further Reading: Why Supplement with Omega-3s

FAQs

Does Processed Food Cause Brain Fog?

Processed foods are often low in essential nutrients like vitamins, minerals and antioxidants, which are needed for brain function. At the same time, they’re high in refined sugars and unhealthy fats, which can lead to blood sugar spikes and crashes, leaving you feeling sluggish and mentally foggy.

Further Reading: Menopause and Brain Fog

How Does Processed Food Affect Mental Health?

The impact of processed food on the brain can be seen through the disruption of the balance of chemicals in your brain, such as blood sugar spikes and crashes, leading to mood swings, irritability and fatigue, as well as artificial colours and sweeteners leading to increased anxiety and depression.

Processed Foods and Brain Health: Is there a link?

A study found that higher consumption of ultra-processed foods was associated with a 9 per cent increased risk of stroke and a 12 per cent increased risk of cognitive decline. The study also highlighted that even modest reductions in UPF intake could lead to significant improvements in brain health.

End Note

The evidence is clear: ultra-processed foods don’t just harm your body, they also take a toll on your brain and mental health. From altering brain structure to increasing the risk of depression and dementia, the effects of these foods are devasting and affect you in multiple ways. 

By making small, intentional changes to your diet, you can protect your brain and improve your overall healthspan. Every step toward a healthier diet is a step toward a healthier brain.

If you’re looking to take omega-3s to help your brain health, know that traditional fish oil supplements struggle to cross the blood-brain barrier and boost brain omega-3 levels. You will need an LPC-bound omega-3 supplement, such as LPC Neuro, for this.

Learn more about what LPC omega-3s are here.

You can also take supplements to protect your whole body’s longevity, such as Protocol X, a longevity ‘multivitamin,’ combining over 20 science-backed ingredients to help improve your healthspan!

Keep yourself informed and learn more about your body and overall health through Xandro’s weekly blog posts.