The food we consume on a daily basis significantly impacts our overall well-being in various ways. Notably, the consumption of processed foods has been linked to an elevated risk of cancer, stroke, and heart disease. However, emerging research sheds light on the impact of processed foods on our mental health. A recent collaborative study involving researchers from the Harvard T.H. Chan School of Public Health reveals a connection between ultra-processed foods (UPFs) and depression.
What exactly are ultra-processed Foods (UPFs)?
UPFs are energy-dense, micronutrient-poor packaged products, typically loaded with high amounts of fat, sugar, and salt (Biotics Research). These foods undergo extensive processing, involving artificial flavorings, preservatives, whitening agents, chemicals, and modifications that strip them of essential nutrients. Commonly found in packaged snacks, carbonated beverages, and frozen meals, UPFs have become a large part of people's diets.
The relationship between ultra-processed foods and depression
To investigate the relationship between UPFs and depression, the study collected data on the diets, eating habits, and mental health status of over 31,000 middle-aged white women over a span of approximately 15 years. Participants filled out questionnaires every four years detailing their dietary habits and any clinical diagnoses of depression during the study period. The findings revealed a nearly 50% increase in the risk of depression among those who consumed nine or more portions of UPFs daily.
While the primary goals of UPFs are centered around taste, cost, storage, and transport stability, they often neglect the nutritional quality of the food. Consequently, UPFs can adversely affect the body's intestinal flora, leading to inflammation-associated diseases, including depression.
On the other hand, eating whole foods has a more positive effect on our physical and mental state. While whole foods are higher in nutrients, such as minerals, vitamin, and fibers they aid in all our bodily functions whilst lowering the risk for heart disease, cancer, and type 2 diabetes, and depression.
Common ingredients found in ultra-processed foods:
Check Trash Panda's ingredients ratings for additional ingredients to avoid!
Ultra-processed foods to avoid:
Soda
Flavored potato chips, crackers, and other snack foods
White bread with preservatives
Flavored candy with lengthy ingredient lists
Energy drinks
Sweetened yogurt
Sweetened processed breakfast cereals
Tips to avoiding ultra-processed foods:
1. Opt for foods in their whole, original state when possible
2. Include a variety of fresh fruits and vegetables in your diet
3. Cook meals from scratch using fresh ingredients
4. Be cautious of food products with lengthy ingredient lists
5. Choose whole food snacks such as fruits and nuts
6. Minimize the consumption of sports bars and drinks containing bulking agents and artificial sweeteners
7. Consider plain yogurt
8. Consider fresh, sourdough bread.
9. Consider carbonated water flavored with real fruit
10. Use the Trash Panda app to check ingredients labels for additives!
By making conscious choices and prioritizing whole, minimally processed foods, individuals can positively impact both their physical and mental well-being.
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