Brain Health May Not Depend on Avoiding Processed Foods

Your daily habits might protect your brain better than obsessing over food labels.

Scientists in Amsterdam tracked nearly 1,400 adults over 55 for ten years, checking their diets and cognitive test scores regularly. They published their findings in the European Journal of Nutrition, and the results challenge what many of us have been told about processed foods and brain health.

The researchers found no connection between eating ultra-processed foods and mental decline. People who ate more processed foods didn't experience faster cognitive decline than those who avoided them.

This doesn't mean chips and deli meat became brain food overnight. But it does suggest we've been focusing on the wrong thing.

"Understanding this distinction is important because public health messages increasingly focus on avoiding ultra-processed foods, while people's overall quality of diet may be more relevant for long-term brain health," says study co-author Hanneke Wijnhoven, PhD, assistant professor at Vrije Universiteit Amsterdam.

The study used detailed dietary questionnaires asking participants to recall what they ate over four weeks. Researchers then categorized these foods using the NOVA system, which ranks foods from unprocessed (like fresh apples) to ultra-processed (like packaged snacks with ingredients you wouldn't find in your kitchen).

After analyzing cognitive tests collected four times over the decade, the pattern became clear. Overall diet quality trumped processing levels when it came to brain health.

Nutrition consultant Keri Gans explains why this makes sense. "What likely matters more for brain health is the overall eating pattern: Getting fiber, unsaturated fats, vitamins, and antioxidants from foods like vegetables, fruits, whole grains, nuts, and fish that support heart health and blood flow to the brain," she says.

Foods within the same processing category can vary wildly in their nutrients. Some ultra-processed foods contain beneficial ingredients, while the processing level alone doesn't tell the whole nutritional story.

The Bright Side

This research takes pressure off people who can't always access or afford fresh, unprocessed foods. Ultra-processed foods make up 70 percent of our food supply, making them nearly impossible to avoid completely.

The findings suggest you can still protect your brain while eating some processed foods, as long as your overall diet includes nutrient-rich options. Focus on adding good foods rather than eliminating processed ones.

The research was conducted in Amsterdam, and scientists say more studies are needed to confirm these findings apply globally. Food regulations and ingredients vary by country, though the processing categories remain consistent worldwide.

Your brain cares more about what you're eating overall than checking every ingredient label.