Ultra-Processed Foods & Brain Health: What You Need to Know đź§
Why this matters
A large, 8-year study involving over 10,000 Brazilian adults (ages 35–74) investigated the link between diet and cognition. Researchers focused on ultraprocessed foods (UPFs)—like sugary cereals, frozen meals, and processed meats—and tracked cognitive performance over time.
What the study found
Participants consuming more than ~20% of their calories from UPFs experienced 28% faster decline in overall cognition and 25% faster decline in executive function (planning, flexibility, problem-solving).
Faster decline was especially evident in adults under 60. The effect was weaker in those with otherwise healthy diets.
How UPFs may impact brain health
Vascular damage: High UPF intake may promote small blood vessel changes in the brain, affecting executive function.
Inflammation: Additives and low nutrient density in UPFs can fuel systemic inflammation, which is linked to cognitive decline.
Lack of nutrients: Excess UPFs tends to displace whole foods—vegetables, fruits, nuts, whole grains—that support brain structure and function.
Keep in mind
This was an observational study, which shows correlation—not causation .
Diet was measured only at the study's start; changes over time weren’t tracked, which may influence results .
Effect size was modest—but even small cognitive benefits matter across a lifespan.
Takeaway tips
Limit UPFs—Try to keep them below ~20% of your daily calories.
Improve overall diet—Fill your plate with whole foods: vegetables, fruits, legumes, whole grains, lean proteins.
Age matters—Maintaining this diet style in your 30s, 40s and 50s may protect thinking abilities into your 60s+.
Bottom line
Reducing ultraprocessed food may be a straightforward lifestyle change to help slow cognitive decline—especially in midlife. It’s not a cure-all, but backed by this large, long-term study, it’s another reason to rethink how much packaged food we eat.
