Nutrition and Diet Specialist Çisem Gündüz pointed out that processed foods such as chips, chocolate, crackers, biscuits, sugary breakfast cereals, candies, ice creams, salami and sausages are mentally harmful. Gündüz recommended a Mediterranean diet with plenty of vegetables and fruits instead of these foods.
Acıbadem Adana Hospital Specialist Dietitian Çisem Gündüz gave important warnings about the risks of processed foods that are being consumed more and more. She emphasized that many people prefer fast, practical and easily accessible processed foods when they go home after a busy work schedule, but recent studies have shown that these processed foods seriously endanger brain health. Gündüz said that chips, chocolate, crackers, biscuits, sugary breakfast cereals, confectionery, ice creams, processed meats such as salami and sausage, instant meatballs, nuggets and pizzas, instant noodles and soups, and acidic drinks are among the most consumed processed foods.
Quoting the data of a clinical study published this year, Dietitian Gündüz said, “It has been suggested that only a 10 percent increase in the consumption of highly processed foods causes an increase in mental dysfunctions. It has been observed that those who eat a healthy diet in routine but consume minimally processed foods are less affected by this risk and their mental functions are much better.”
“Equivalent to eating too much sugar”
Pointing out that these foods generally consist of carbohydrates with a high glycemic index, that is, carbohydrates that rapidly increase blood sugar, Gündüz said, “This is equivalent to eating too much sugar. The load that sugar increases in the body causes an increase in insulin secretion. At the same time, these foods will cause an increase in metabolic syndrome and obesity in individuals with high blood pressure, abnormal blood lipid levels and type 2 diabetes.”
Stating that highly processed foods contain additives to change texture, color, sweetness or flavor, Dietitian Gündüz said, “These additives disrupt the microbiome in the gut and can lead to intestinal inflammation, which can cause the production of metabolites produced by the microbiome that can affect brain function, allowing toxins and inflammatory molecules to enter the leaky gut. This can cause changes in people's levels of serotonin, a hormone that directly affects mood and cognition that travels through the bloodstream and to the brain, and cortisol, a hormone that mimics being under chronic stress.”
Pointing out that over-processed foods have low nutritional value, Dietitian Gündüz said that people who eat these foods will be hungry after a short time, which will lead to overeating and negative consequences. As a result, Gündüz stated that the type of food we eat is very important for protecting brain health; however, how these foods are made and how they are processed is as important as the type of food.
“Follow a Mediterranean diet with plenty of vegetables and fruits”
Dietitian Gündüz emphasized that in order to protect mental health, it is necessary to avoid processed foods such as chips and other snack foods, industrial breads and pastries, packaged desserts and confectionery, sugar-sweetened acidic drinks, instant pasta, noodles and soups, ready meals and frozen dinners and processed meats such as salami and sausages.
Recommending menus suitable for the Mediterranean diet, Dietitian Gündüz said, “Eat fish 2 days a week, consume unprocessed or minimally processed foods containing seasonal and various vegetables / fruits, olive oil, avocado, nuts and legumes and whole grains. In your grocery shopping, try to buy more fresh produce instead of pre-packaged foods, and use natural spices instead of condiments when preparing your meals. Do not forget that the foods on our table affect not only our physical health but also our brain health. We can take steps for healthy brains by reducing the consumption of processed foods and turning to natural and seasonal foods.”
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