This story has been updated since it was originally posted on 12/25/22 to include more foods and expert insight.
Making brain health a priority becomes especially important as you age and your risk of age-related diseases develops. And it’s no secret that eating a healthy and balanced diet is crucial for overall physical and mental well-being. While a major part of maintaining a healthy diet is incorporating nutritious foods (such as some of these great superfoods) into your meals, the other half of the battle is cutting out unhealthy, processed foods and ingredients that can take a serious toll on your body. Unfortunately, that includes some of our favorite foods out there. Some of the worst options include the ever-tempting processed meats and those made with refined grains.
To learn more about how eating too many processed meats and refined grains can impact your mental and physical health, as well as why cutting them out could help improve energy, mood, and focus, we spoke to Kellie Middleton, MD/MPH. She gave us a rundown of the effects of these foods–find it all below!
1. Processed meats
While mouth-watering processed meats like salami, deli meat, hot dogs, and more can be difficult to resist, Middleton says resisting them is the best option for your health. According to her, "processed meats like bacon and deli meat are full of sodium and preservatives that can lead to bloating, dehydration, and brain fog. Reducing the number of processed meats you eat can help reduce these symptoms and improve memory, focus, and mood."
In addition to the negative effects on physical health, processed meats have also been shown to have a negative impact on cognitive function. A study published in the American Journal of Clinical Nutrition found that a diet high in processed meats was associated with impaired cognitive function, particularly in older adults. Another study published in the Journal of Nutrition found that middle-aged adults who consumed a diet high in processed meats had a higher risk of developing mild cognitive impairment, a condition that can lead to dementia.
2. Refined grains
As much as we love white bread, pasta, and more deviously delicious carbs, Dr. Middleton warns against these processed foods as well. That’s because they’re made with refined grains. Refined grains are grains that have been highly processed, leaving only simple carbohydrates and low fiber, vitamins, and minerals. Consuming large amounts of these foods has been linked to a higher risk of various chronic diseases, such as diabetes and heart disease, but they can also take a toll on your mental health by way of your digestive system.
Middleton notes that due to their processed nature, refined grains and the foods they’re found in are “unhealthy and difficult to digest.” For this reason, “Cutting out refined grains can lead to improved digestion which can help improve memory, focus, and mood.”
In terms of cognitive function, refined grains have been shown to have a negative effect on memory and focus. Studies show that older adults who consume a diet high in refined grains may have a lower cognitive function score compared to those who consume a diet low in refined grains. Yikes! We’ll definitely consider switching to whole wheat options.
3. Sugary foods
It's no secret that sugar can lead to a range of health issues. As it turns out, that includes your brain health. Sabat says that sugary foods are another major culprit of issues with memory, mood, focus, and other cognitive functions. "Excessive consumption of sugary foods and beverages, including sodas, candies, pastries, and desserts, can be harmful to memory and mood," she says.
There are several reasons for this, starting with the fact that blood sugar spikes can impact your cognitive function. "Consuming high amounts of sugar causes rapid spikes in blood sugar levels, followed by crashes. This can lead to difficulty concentrating, mood swings, and fatigue, ultimately impacting memory and overall mood stability," Sabat warns. Luckily, there are several ways to prevent blood sugar spikes, including switching up your diet by limiting your intake of sugary foods.
The bottom line
Cutting down on processed foods can do wonders for so many areas of your health. Dr. Middleton emphasizes that "by cutting out ultra-processed foods from your diet, you’ll be taking an important step to improve your memory, focus, and mood." Additionally, it’s important to note that while cutting out refined grains and processed meats may have positive effects on memory, mood, and focus, it is still important to consume a balanced diet that includes a variety of nutrient-dense foods.
As Dr. Middleton advises, "it's also important to make sure you're eating nutritious whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats in order to maximize the benefits for brain health. Brain foods such as fish, nuts, and blueberries are rich in omega-3 fatty acids, antioxidants, B vitamins, and other components that can boost brain health."
