Ultra-processed food, what risks for mental health?

In recent years, the consumption of ultra-processed food has increased increased at a steady pace. It is practical, economical, always available. But while These choices facilitate everyday life, science is highlighting a Less Known: The Possible Link Between Ultraprocessed Foods and mental health. Understanding how what we eat affects the mind is essential for those who want to maintain concentration, energy and well-being psychological.

What are the ultra-processed foods from avoid? 

The term "ultra-processed food" refers to those industrial products that have undergone many transformations and contain ingredients that are difficult to find in a home kitchen: additives, sweeteners, emulsifiers, artificial flavors.

They have a long list of ingredients (higher a 5) and a high salt, sugar and fat content, while nutrients and fibers are present in modest quantities. Some of the most common examples include:

• Packaged snacks.
• Industrial snacks and biscuits.
• Gummies.
• Sugary drinks and energy drinks.
• fast food.
• Processed meats such as sausages and frankfurters.
• Very elaborate frozen ready meals.

It's not just junk food: is the high level of industrialization, which affects nutritional values, metabolic response and impact on the mind. They fall under This category also includes foods often mistakenly considered healthy such as:

• Cereal bars and replacement bars of meals.
• Sugary cereals.
• Crackers.
• Packaged sliced bread.
• Sweetened fruit yoghurt and Flavored.
• Ready-made sauces.
• Soups or instant soups.
• Rice cakes.
• Industrial fruit juices.

How ultra-processed food affects the brain? 

It causes inflammation and mood swings. Many ultra-processed foods are high in sugars, saturated fats, additives and preservatives. These elements can increase the inflammatory state of the body, a factor that numerous studies associate with disorders such as anxiety, Irritability and decreased concentration.

Negatively affects the microbiota intestinal. The gut-brain axis is one of the most important channels of our mental balance. The microbiota produces neurotransmitters, supports the immune system and directly influences mood. UPFs, however, tend to reduce bacterial diversity, alter the intestinal barrier and promote inflammation. A microbiota "stressed" can result in less mental clarity, cognitive fatigue and increased vulnerability to stress.

Glycemic peaks and cognitive drops. Sugars simple and refined carbohydrates cause rapid oscillations blood sugar. The result? Energy that rises suddenly and plummets shortly after. These "roller coasters" damage working memory, attention and decision-making capacity. It's not just about short-term effects: a search conducted on half a million people in England, Scotland and Wales shows how The risk of dementia increases by 25% for every 10% increase in presence of ultra-processed foods.

How to reduce food consumption Ultra-processed?

The solution is not necessarily to eliminate altogether this type of food, but make more conscious choices. Here Some practical strategies:

• Read the labels: it is preferable to choose foods with fewer and more natural ingredients.
• Prefer fresh and unhealthy foods Worked.
• Fill the pantry with alternatives as clever as dried fruit, full-fat yogurt, snack healthy and natural.
• Organize meals to avoid ultra-processed "last minute" solutions.

These are small changes that, repeated on a daily basis, have a huge impact on the mind and allow you to reduce inflammation, energy fluctuations and metabolic stress. And if you need of a mental recharge, choose a healthy food with no added sugar such as the drink functional for concentration: discover it here.