How Ultra Processed Foods Can Affect Your Mental Health

This is a summary based on an article from Discover Magazine.

**This article is not meant to be a substitute for professional mental help – Please seek help from a professional if you are struggling with your mental health in any way.

The Yolk

• Many studies show a relationship between ultra processed foods and mental health
  • Those who ate more ultra processed foods were significantly more likely to have mild depression with more anxious days
  • A dietary support group showed significantly more positive results for mental health than a social support group at 12 weeks
  • Ultra processed foods were associated with adverse health outcomes and conditions overall after reviewing many studies
  • High sugar consumption as found in ultra processed foods, negatively affects long term psychological health
• Ultra processed foods include sugar beverages, donuts, candy, cakes, cookies, prepackaged bakery items, soda, hot dogs, fast food entrees, some packaged snacks, and “fake” meat

Perspective

• Again, this is meant as a tool for you to examine diet, but not a substitute for professional help
• Try your best to reduce some ultra processed food – every little change will make a big difference in overall health
• Some processed foods are fine – Ultra processed is not fine, see the following for guidance:
  • Check the nutrition facts label and avoid the following:
    • Double digits of added sugars
    • Any trans fat
  • Check the ingredient label and avoid the following:
    • Preservatives like BHT, BHA
    • High fructose corn syrup
    • “Artificial flavors” – usually found on package
    • Artificial sweeteners – like aspartame
    • Sodium nitrate
    • Monosodium glutamate (MSG)
    • Colors – such as Yellow #5

Resources

• What’s the Difference Between Processed and Ultra-Processed Food?
• 8 Types of Ultra-Processed Foods to Avoid + Healthy Swaps
• See above articles

Recommendations

• Thrive Market has tons of packaged foods that aren’t ultra processed, and makes it easy for you to know they are good to go – get 40% off here
• Merryfield lists brands that are better for you and if you buy any of them, you’ll know they are good. Use code H85GSS for points back on each purchase
• A drinkmate carbonator is a great alternative to soda – add a few drops of lemon or lime or even a tiny bit of fruit juice
• Spindrift and Poppi are other alternatives to soda