My father had a 10 lb “ultra-processed” salami log dropped off at his auto parts store every month or two by a thankful customer who owned a delicatessen. He brought the salami log home every time and mother had “ultra-processed” potato chips, Cheez-Whiz, and crackers to celebrate.
We didn’t know about ultra-processed until just recently. But my parents were both deceased before they knew that ultra-processed foods decreases your cognitive abilities. What are cognitive abilities? Cognitive decline involves a gradual loss of thinking skills, including memory, reasoning, and attention. While some decline is normal with aging, significant changes could indicate a cognitive disorder.
We’re not talking mildly processed here. Mildly processed foods have undergone minimal modification and retain more of their original nutrients, making them a healthier choice, while ultra-processed foods are heavily modified, often containing high amounts of added sugar, fat, and salt, and may include additives, significantly increasing the risk of health problems like obesity, type 2 diabetes, and heart disease.
Of course, there are reasons for processing food. Australia New Zealand’s published this succinct list in Food Standards of Processed Foods, November 3, 2023:
- Safety to eliminate dangerous bacteria and make food secure to consume
- Improving taste and texture in food more appealing to consumer
- Making food easier to prepare and eat
- Extending shelf life to prevent spoilage and allow food to be stored for longer periods
- Adding vitamins and minerals to foods, like in fortified cereal
The container doesn’t say processed or ultra-processed, but if available, the fewer ingredients, the better. That is why some companies boast, for example, “just made with 4 ingredients.” If given the choice, you should buy less ingredients rather than a long list, many you probably don’t know.
Ultra-processed foods can worsen brain injury recovery and ongoing brain health because they affect the brain, body, and blood flow in ways that make existing damage harder to manage. Here’s how:
Brain inflammation
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Many processed foods contain trans fats, refined oils, and additives that trigger inflammation, heading its way up to the brain.
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After a stroke or TBI, the brain is already inflamed. Additional inflammation can reduce healing and worsen cognitive headaches, fogginess, and brain pain.
- Processed foods often contain trans fats, nitrites, and chemical additives that trigger inflammation in the brain. Chronic inflammation damages neurons and impairs healing, which is especially dangerous for people with existing brain injuries.
Blood Sugar Fluctuations
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Processed foods are often high in refined sugars and carbs, which cause highs and lows in blood sugar.
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For someone with brain damage, those swings can worsen fatigue, memory problems, mood swings, and irritability, because the injured brain is already less flexible to fluctuations in energy supply.
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The brain relies heavily on stable glucose supply, and people with brain damage may have compromised ability to regulate blood sugar adequately. These fluctuations can worsen cognitive symptoms like confusion, attention problems, and mood changes.
Blood Vessel and Circulation Damage
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Processed foods are linked to high blood pressure, cholesterol buildup, and poor vascular health.
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Since your brain injury makes you more likely to poor blood flow, processed foods can increase your risk of mini-strokes or second strokes.
Nutrient Deficiency
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Highly processed foods are low in essential brain nutrients like omega-3s, magnesium, B vitamins, and antioxidants.
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Without these, the brain has fewer resources to repair, neuroplasticity (or rewiring), and mood changes.
- A nutrient-poor diet slows recovery and may worsen symptoms like memory loss, fatigue, and mood instability.
Gut-Brain Axis Disruption
- Highly processed foods can negatively affect gut microbiome diversity, which influences brain function through the gut-brain axis. This may impact mood, cognition, and even neuroplasticity, the brain’s ability to rewire.
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Processed foods often harm gut bacteria balance, which affects the gut-brain axis.
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For brain-injured people, this can show up as increased anxiety, depression, and even worsened cognitive decline.
Disruption of Brain Signaling
- High sugar and sodium levels in processed foods can interfere with neurotransmitter balance. This affects mood regulation, attention, and learning, which are already compromised in brain-damaged individuals.
Increased Risk of Stroke and Cognitive Decline
- A recent study found that for every 10% increase in ultra-processed food intake, the risk of cognitive impairment rose by 16%, and stroke risk by 8%.
These risks persist even in people who otherwise follow healthy diets if you eat other things besides, like: Mediterranean https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet or DASH https://www.nhlbi.nih.gov/education/dash-eating-plan.
- For someone with limited energy reserves after brain injury, this makes brain fog and exhaustion worse, leaving you less able to focus on therapy, exercise, or recovery.
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Because processed foods digest quickly, they provide short bursts of energy instead of ongoing fuel.
Compromised Detoxification
- For someone with brain damage, focusing on whole foods, stable blood sugar, and anti-inflammatory nutrients typically supports better neurological function and recovery potential.
- Working with healthcare providers familiar with neurological conditions is important for developing appropriate dietary strategies.
Or look at it this way:
“It is very challenging to avoid consuming all ultra-processed foods,” says wellness dietician Lindsey Wohlfor. “The key is to make sure the majority of the time you are choosing whole, unprocessed or minimally processed foods.
“At the far end of the spectrum are unprocessed or minimally processed foods like whole grain oats or apples.
“In the middle of the spectrum, there are processed foods that have a few added ingredients but still resemble whole food ingredients in some way. Canned vegetables, freshly baked bread and pasteurized milk are processed foods.
“At the other end of the spectrum are ultra-processed foods. These are the stereotypical junk foods that are so far removed from whole foods that you can refer to them as ‘food-based products.’”
“These food-based products are made mostly from substances extracted from foods, derived from food components or synthesized in laboratories. We’re creating ingredients so rapidly, we don’t have time to study them,” said Alyson Mitchell, a professor and food chemist in the UC Davis Department of Food Science and Technology.
“In the production process, they are stripped of the nutrients that help our bodies feel good and stay healthy. These ultra-processed foods are linked to weight gain, and health issues including heart disease, dementia, type 2 diabetes and cancer. While both processed and ultra-processed foods can be part of a balanced diet, it’s important to be aware of their differences and consume them in moderation, especially ultra-processed foods,” Mitchell says.
Below, we share seven examples of ultra-processed foods, as well as tips for telling just how processed an item is:
Pre-packaged snacks such as chips, cookies and crackers can be a lifesaver in a hurry, but they aren’t always the healthiest option.
Still, life gets busy, and sometimes the snack aisle is the easiest option. In this case, Wohlford recommends checking the ingredients label on the side of a snack’s package to make sure everything is recognizable.
“Look for foods that have ingredients. Either the food itself is in its natural state for the most part, or there are some ingredients that are in their natural state,” Wohlford says.
She uses crackers as an example, noting that a three-ingredient cracker made with whole wheat, oil and salt is still processed, but less so than one made with super-refined flour and other chemicals.
Another rule of thumb? The fewer ingredients, the better.
“If you’re getting up to 10, 15, 20 ingredients, it’s going to be a lot more processed than something that’s three or five ingredients,” Wohlford says.
Instead, Wohlford suggests keeping your fridge and pantry stocked with grab and go options such as fruits, vegetables, nuts and hard-boiled eggs.
Packaged bread
In addition to its ingredients list, another clue that a food might be ultra-processed is the “best if used by” date.
For example, much of the packaged sliced bread, buns and baked goods lining the shelves at a grocery store contain additives and preservatives to help them stay fresh for up to a week or more after baking. On the contrary, freshly baked bread without preservatives usually stays fresh between three and five days.
“If bread or other products have had preservatives added to it to extend the shelf-life, then it is likely ultra-processed,” Wohlford says.
Cereal
The first meal of the day is also many people’s first interaction with ultra-processed food.
Many breakfast cereals are ultra-processed and include added sugar and ultra-refined grains.
Instead, Wohlford recommends starting the morning with oats or a bowl of whole-grain cereal made with recognizable ingredients.
Processed meat
It can be tricky to tell how processed a meat product is because a certain amount of processing occurs just to make them edible.
Fresh animal protein and products like pre-cut steak or fish are considered minimally processed, while ultra-processed meat includes lunch meats, hotdogs, bacon, sausage, jerky or any other meat that has been processed to change its shape, flavor, and freshness.
These ultra-processed meats have added preservatives, including nitrites and nitrates which have been linked to colorectal cancer.
Condiments
Ultra-processed foods might also sneak their way into your diet as condiments, including ketchup, salad dressing and sauces.
When you spot a shelf-stable option, check the ingredients list and the “best if used by” date. If there are lots of ingredients you don’t recognize, or a “best if used by” date that is years in the future, consider other options like whipping up a vinaigrette for your salad at home.
Sweetened and alcoholic beverages
Soda, juice and sports drinks can be laden with added sugars and artificial colors and flavoring, placing them squarely in the ultra-processed category.
Another ultra-processed beverage category that might surprise you? Alcoholic drinks. While alcohol can form naturally, most alcoholic beverages go through an extensive manufacturing process before being raised for a toast or cracked open on a hot summer’s day.
“Certain alcohols can form naturally from rotten fruits and things like that,” Wohlford says. “But, by and large, it’s something that’s processed, it’s created in a factory.”
Keep in mind that drinking any amount or type of alcohol increases the risk for several cancers, including oral cancer, throat cancer, colorectal cancer, esophageal cancer, liver cancer and breast cancer. For cancer prevention, it’s best not to drink alcohol.
While no alcohol is best, women who choose to drink should have no more than one drink a day, and men no more than two drinks a day.
Candy and desserts
If you have a sweet tooth, it might be a bit of a toothache to learn that candy, along with many store-bought desserts including ice cream, cakes and cookies, are considered ultra-processed.
In addition to checking the ingredients list and “best if used by” date, note whether the sweet treat you have your eye on comes from a manufacturer or is pre-packaged. If so, it’s likely ultra-processed.
For a healthier dessert alternative, Wohlford suggests a piece of fruit, or a homemade fruit crisp made with whole grain oats and cinnamon.
“You can easily create a sweet treat using whole foods or minimally processed foods. This will make your dessert a treat that is actually beneficial to your body,” Wohlford says.
| 🚫 Processed Food | ⚠️ Why It Makes Brain Injury Worse | ✅ Healthier Swap | 🌟 Brain Benefit |
|---|---|---|---|
| Sugary cereal, pastries, donuts | Blood sugar spikes → brain fog, mood swings, fatigue | Oatmeal with berries & nuts | Steady energy, antioxidants for brain repair |
| White bread, white pasta | Low fiber, quick crash | Whole-grain bread or brown rice | Keeps blood sugar stable, supports memory |
| Potato chips, fries | Trans fats and salt → inflammation, high BP | Air-popped popcorn or roasted chickpeas | Fiber + crunch without brain stress |
| Soda, energy drinks | Sugar + caffeine spike → fatigue rebound | Water, sparkling water, or herbal tea | Hydration supports blood flow and focus |
| Processed lunch meats (salami, hot dogs) | Nitrates + high salt → vascular damage | Grilled chicken, turkey, tuna, or beans | Protein without circulation risk |
| Candy, cookies | Sugar overload → worsens memory and energy crashes | Dark chocolate (70%+), fruit, or dates | Mood boost, antioxidants |
| Packaged frozen meals | High sodium + additives → blood pressure spikes | Homemade batch-cooked soups/stews | Controlled salt, nutrient dense |
| Margarine, fried foods | Trans fats → more brain inflammation | Olive oil, avocado, nuts, or salmon | Healthy fats protect neurons |
| Ice cream | Sugar + dairy overload → gut-brain disruption | Greek yogurt with berries | Protein + probiotics for brain and gut health |
What You Can Do Instead
- Focus on whole foods: Fresh fruits, vegetables, leafy greens, whole grains such as oats, quinoa, brown rice, lean proteins, berries, nuts, and seeds, and healthy fats such as olive oil, avocado, and flaxseed.
- Support neuroplasticity by including healthy nutrients like omega-3s, magnesium, and flavonoids.
- Read labels and avoid foods with long ingredient lists full of unfamiliar chemicals.
As iconic Martha Stewart says, “I believe in eating real food.”
So there you go.
Dear Joyce, such a good helpful shopping and fixing meals list. It’s been in my mind a long time but not this organized. Your strategy allows me more variety. Thanks so much!! KS
Thanks for reading my blog!