Depression risk spikes for those who eat these unhealthy foods, a study finds: No coincidence

That bag of chips or slice of frozen pizza might make you happy while you’re eating it, but it might make you more susceptible to sadness long after the last bite.

A new study published in the journal JAMA Open Network found that eating “ultra-processed” foods can contribute to higher risk of depression.

Researchers from Brigham and Womens Hospital and the Harvard TH Chan School of Public Health analyzed the dietary choices and mental health of more than 31,000 women between the ages of 42 and 62, according to the journal article.

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The data came from the Nurses Health Study II, conducted between 2003 and 2017.

All participants filled out a food questionnaire every four years, revealing whether they consumed ultra-processed foods (UPF) or not.

UPFs were grouped into nine categories: ultra-processed grain foods, sweet snacks, prepared meals, fats and sauces, ultra-processed dairy products, savory snacks, processed meat, beverages and artificial sweeteners.

“Ultra-processed foods are those that include lots of preservatives, stabilizers, swelling or gelling agents, as well as artificial colors and flavors,” said Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who trains as The Lupus Dietitian. (She was not involved in the study.)

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“Generally they are the types of foods that are stable for years to come,” she continued.

“Ultra-processed foods include things like chips, candy, frozen TV dinners, chicken nuggets, sodas, sugary breakfast cereals and packaged soups (the just add hot water).”

“Our brain is just as vulnerable, if not more vulnerable than other parts of our body to the negative effects of non-nutritive food additives.”

To assess the mental health status of the participants, the researchers used two definitions: one, a strict definition requiring self-reported, clinically diagnosed depression and regular antidepressant medication; and two, a broad definition requiring clinical diagnosis and/or antidepressant useas the journal article stated.

The researchers adjusted for other factors that could influence depression risk such as age, body mass index, physical activitysmoking status, sleep health, chronic pain, alcohol consumption, income and any existing medical conditions.

After analyzing the results, the researchers found that people who ate higher amounts of ultra-processed foods in particular, artificial sweeteners and artificially sweetened beverages were more prone to depression.

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One possible reason is that artificial sweeteners cause chemical changes in the brain that can trigger the development of depression, they hypothesized.

“It is known that artificial sweeteners affect the brain in a different way than natural sweeteners like sugar or honey,” Frierich pointed out, noting that more research is needed in this area.

Those who had the highest intake of UPFs had a 34% to 49% increased risk of depression, the study found.

Frierich said she was not surprised by the findings overall.

“Many studies have documented associations between certain food additives and cancer, hormonal changes, weight gain and our mental health,” she told Fox News Digital.

“With that in mind, it’s not surprising to me that there might be a link between ultra-processed foods and depression.”

She also said, “Our brain is just as vulnerable, if not more vulnerable than other parts of our body to the negative effects of non-nutritive food additives.”

The limitations of the study

While the study had a large sample size, high follow-up rate and sophisticated dietary assessment tools, it had some limitations, the researchers pointed out.

The participants were primarily non-Hispanic white females.

Also, the study was observational without structured clinical interviews.

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“More diversity in the sample size may find differences between races and ethnicities in the association between UPF consumption and depression,” Frierich said.

“The high intake of UPFs was associated with greater BMI, high smoking rates, decreased likelihood of exercising regularly, as well as increased disease. incidence of diabetesHTN and dyslipidemia.”

Also, because this was an observational study and not controlled, there is no certainty that ultra-processed foods were the determining factor in the depression, she noted.

“A prospective study like this only examines the association between the UPF and mental state,” Frierich said.

“Did people feel more depressed and then turn to UPF as a form of comfort or convenience? Depressed people may not have the energy to grocery shop, meal prep their lunches, or cook meals from scratch.”

“Depressed people may not have the energy to grocery shop, meal prep their lunches or cook meals from scratch.”

“Although we can’t figure out which came first, the depression or the UPF, it is important to note that when people reduced their consumption of UPF, there was a consequent reduction in depression,” she added.

“The association is not a coincidence.”

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Lauren Harris-Pincus, a registered dietitian nutritionist who has been practicing for more than 25 years in the New York/New Jersey areatold Fox News Digital that it’s important to consider social determinants of health and access.

“Maybe someone who eats most of their diet as UPF doesn’t have access to fresh food in their neighborhood. Maybe they work multiple jobs and don’t have time to cook, or take care of loved ones and sacrifice their own self-care,” said Harris-Pincus, who was not involved in the study.

Tips to improve diet for better mental health

When dealing with clients, Frierich recommends that they consider their diets as an important piece of the puzzle for mental health.

“Dietary changes don’t need to be dramatic or expensive,” she said. “Start small by swapping one processed snack for a piece of fruit, nuts, seeds or a raw vegetable. An apple, baby carrots or a handful of nuts can be just as quick as a processed snack, but [this] reduces your UPF intake by at least one serving.”

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With small changes like these throughout the week, she said people can notice improvements in energy, digestion and other areas.

Since artificial sweeteners have been noted to be associated with depression, Frierich suggests choosing honey, sugar or agave nectar instead.

For beverages, she recommends choosing lightly sweetened or unsweetened tea, coffee, or seltzer water instead of diet sodas.

Frierich also suggests using maple syrup, fruit juice-based popsicles and 100% fruit juice instead of sugar-free options.

“Artificial sweeteners can cause another problem, because we perceive them to be a hundred times to a thousand times sweeter than natural sugars. If you use them often, you may have become accustomed to this ultra-sweet taste,” she warned.

“Making the switch to natural sugars may taste less sweet at first, but your taste buds can and will adapt over time.”

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All types of sugar should be consumed in moderation, the dietitian added.

The World Health Organization recommends limiting added sugars to 25 grams or less (six teaspoons) per day for adults.

Added Friedrich, “Reducing your consumption of artificially and naturally sweetened beverages and foods is a great idea for your physical and mental health.”

Another important consideration is that not all UPFs are the same, Harris-Pincus said.

“When we message about limiting ultra-processed foods, there is a nuance that they are not all created equal.”

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Simply peeling a vegetable, for example, is a form of processing, she noted, and while soy milk might be classified as an ultra-processed food in a database, it’s essentially a nutrient-dense whole food.

“Ultimately, we want to strive for a diet rich in fruits, vegetables, nuts, beans, seeds, whole grains and lean proteins,” Harris-Pincus said.

“When we message about limiting ultra-processed foods, there is a nuance that they are not all created equal.”

“Some ultra-processed foods are fine, especially if combining processed foods and fresh foods makes it easier to get family meals on the table.”

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