A global study has found a strong link between frequent consumption of ultra-processed foods (UPFs) and a lack of mental wellbeing.
As part of the Global Mind Project, an ongoing survey of global mental wellbeing, this massive study looked at the eating habits of 30,000 people across the world.
It found that those who consumed UPFs multiple times a day were almost three times more likely to struggle with mental health issues such as stress, anxiety or depression compared to those who never or rarely consume these types of food.
According to the study, there’s a direct correlation between eating unhealthy, processed foods and poor mental health. Moreover, the key symptoms that get worse with increasing UPF consumption are appetite regulation, feelings of sadness, distress and hopelessness, as well as challenges with controlling thoughts and emotions.
Splitting the data out country by country, the research found that the United States and United Kingdom both have some of the highest prevalence of UPF. So it was no surprise to see both nations close to the bottom of the chart in terms of mental wellbeing.
In terms of age groups, 18-24 had the highest consumption of UPFs and again this was reflected in the data as younger adults have dramatically worsened mental wellbeing compared to older age groups.
What Are Classed As UPFs?
So now we know there’s a strong link between UPFs and poor mental wellbeing, you might be wondering what exactly qualifies as a UPF. That way, you can reduce or even eliminate your consumption of these unhealthy foods.
Ultra-processed foods are a category of food products that are heavily processed and often contain additives, preservatives and artificial ingredients. These foods are also typically high in calories, sugar, unhealthy fat and salt, while being low in essential nutrients.
Typical UPFs include:
- Sugary drinks
- Fast food like burgers, chicken nuggets, fries etc
- Snacks like crisps, chocolate, sweets
- Microwave/pre-packaged meals
- Breakfast cereal
- Processed meats
- Instant noodles
- Ready-made desserts
- Flavoured yoghurts/ice cream
There are obviously many more, but these are the most common UPFs. If you’re ever in doubt about whether something is a UPF or not, ask yourself this: can you make it in your own kitchen? If not, chances are it’s a highly processed food that you might be best avoiding.
Importance Of Eating Balanced Diet
We all know the importance of eating a balanced diet to maintain good physical health, but many aren’t aware of how strong the link between diet and mental health is.
There may be a number of reasons why eating a poor diet can affect your mental health, inclduding:
Nutritional Deficiency
Failure to eat a balanced diet means you’re missing out on essential nutrients which can harm brain health and take its toll on your hormones.
On the flip side, a balanced diet provides essential nutrients like vitamins and minerals, which support brain function and mood regulation.
Microbiome
Unhealthy diets can disrupt the balance of beneficial gut bacteria, potentially leading to gut dysbiosis, which is actually associated with mood disorders and cognitive impairment.
Increases Inflammation
Diets high in processed foods are linked to higher incidences of inflammation, which is said to contribute to mental health disorders such as anxiety and depression.
By consuming a variety of healthy foods you can reduce or even eliminate inflammation, which can have the opposite effect to eating UPFs.
Antioxidants
Foods that are rich in antioxidants protect the brain from oxidative stress, potentially reducing the risk of cognitive decline and staving off mood disorders.
Weight Gain
Eating a large amount of UPFs could make keeping off the pounds and uphill task, which can have an impact on your mental health if you’re someone who’s desperate not to gain weight.
Those who eat a balanced diet will find it easier to stay at a healthy weight, which can be rewarding for your self-esteem and stop you developing a complex about your weight.
How Can Therapy Help?
If you’re struggling with your diet or unhealthy eating habits then therapy can most certainly help you. In particular, cognitive behavioural therapy (CBT), which is a type of psychotherapy practiced here in West London and beyond, has been proven to help many people overcome a range of unhealthy eating patterns.
By identifying and changing negative thought patterns and behaviours related to food, CBT can help people eat healthier, promoting healthier eating habits and choices which, as we’ve seen, can vastly improve mental wellbeing.