What Ultraprocessed Foods Can Do to Your Memory and Brain Health

Whether it’s a bag of chips from a vending machine or a frozen pizza from the grocery store, convenience foods are quick, easy and readily available. They’ve become a big part of the average American diet: An estimated 60 percent of the calories we eat come from highly processed foods. 

These foods may save you time and taste good, but they could be costing your health: Research has found a link between ultraprocessed foods and an increased risk of heart disease, obesity, depression, type 2 diabetes and other health problems. And the evidence that they can harm your brain health continues to grow.

Let’s pause for a moment to explain exactly what ultraprocessed foods are. First, there are processed foods, which are changed in some way from their original state; some of those, such as canned beans, Greek yogurt and pasteurized milk, are good for you. What makes ultraprocessed foods different is that they’re usually low in fiber and high in sugar and sodium, and they contain ingredients you won’t find in your own pantry, such as high fructose corn syrup, thickeners and artificial sweeteners. Examples of popular foods that can be ultraprocessed include energy bars, chicken nuggets and fish sticks, sausages, hot dogs, instant soups, cookies, sodas, candy and snack cakes.

People who eat more of these foods had an increased risk of stroke and cognitive impairment in a study published in Neurology in 2024. Some people ages 45 and up were followed for stroke risk (20,243) and another group was followed for cognitive impairment (14,175), all for more than 10 years. Other researchers found a “significant association” between eating ultraprocessed foods and the risk of developing Alzheimer’s disease in a systematic review of five studies involving a total of 617,502 adults ages 37 to 73, published in Frontiers in Nutrition in 2024.

The good news: Researchers discovered that people could slash their risk of dementia by 19 percent when they replaced 10 percent of their usual ultraprocessed food choices with minimally processed options such as oats, fish and fresh or frozen fruits and vegetables. That’s from a study following 72,083 adults 55 and older for about 10 years, published in 2022 in Neurology.

Inspired to cut down on convenience foods and make more meals at home with healthier ingredients? Check out our delicious recipes and tips for cooking with brain-friendly foods.