Lather, rinse, repeat. Sometimes poor eating habits become a vicious cycle. We’re anxious, disappointed, or sad about something so we “treat ourselves” to a bag of chips or a big candy bar.

We’re not really hungry, we’re just feeding an emotion. But that habit of grabbing processed food when we’re feeling blue may exacerbate those negative feelings, especially anxiety, and depression.

Ultra-Processed Defined

What is processed food? In theory, any food that ends up in the grocery store goes through some processing. According to the Department of Agriculture, processed foods are any foods that are changed from their natural state. This can include food that was simply cut, washed, heated, pasteurized, canned, cooked, frozen, dried, dehydrated, mixed, or packaged. It can also include food with added preservatives, nutrients, flavors, salts, sugars, or fats. 1

Ultra-processed food includes foods that are typically the result of intensive manufacturing processes. They’re made from foods plus additives and may not contain much of the original whole food.

These foods usually contain more sugars, oils, fats, and salt. They may also have ingredients extracted from other foods, like casein, lactose, gluten, whey, hydrogenated oils, protein isolate, maltodextrin, invert sugar, and high-fructose corn syrup. They could even have nutritious ingredients added such as fiber, vitamins, or minerals.1

Processed Food, Disease, and Mental Health

Too much ultra-processed food has been found to raise the risk of heart disease, obesity, and certain cancers. There are plenty of studies that show this connection. 2

A systematic review of processed food intake finds an increase in waist circumference, low HDL levels, and increased risk for metabolic syndrome. 3 Most ultra-processed foods are high in saturated fat, sugar, and sodium- the very nutrients the US Dietary Guidelines advise us to limit. 4

More research suggests that the risk for anxiety and depression is linked to poor dietary habits and a Western Diet. This could be related to the gut-brain axis and disruption in gut microbiota or highly processed foods’ impact on inflammation and blood sugar. 5

A recent Italian study found a relationship between the consumption of ultra-processed foods and symptoms of depression in young adults. The study used food frequency questionnaires in nearly 600 adults aged 18 to 35 years of age and discovered a positive link between intake of ultra-processed food and symptoms of depression. Results were adjusted for adherence to a Mediterranean diet, which has been found to be protective. 6

A meta-analysis of observational studies also supports the association between ultra-processed foods and worse mental health. Higher intake of ultra-processed foods was linked with increased odds of depression and anxiety in 17 observational studies. These associations were seen both together (anxiety and depression) and separately (anxiety or depression) with ultra-processed food intake. 7

How to Kick the Processed Problem

·         Start your day with a solid meal, not a bar or fast food sandwich. Peanut butter on toast, Greek yogurt, cottage cheese with fruit, or a hard-boiled egg with crackers are good starters.

·         Keep seasonal fruits and veggies on hand and include at least one in each meal and snack.

·         Do Meatless Monday more often. Canned beans or lentils make quick meals when you’re in a hurry. Skip fast food when possible.

·         Take inventory of your pantry. How frequently do chips, cookies, or other processed snacks end up on the shelves?

·         Don’t shop when you’re hungry, upset, or stressed out. You’re more likely to pick up snacks or “comfort” foods.

·         Ignore coupons for boxed pasty mixes or other processed foods that you normally wouldn’t buy.

·         Get your ZZZs. Poor sleep raises cortisol levels, increasing cravings for salt, fat, and sugar. Aim for 7 to 8 hours per night. 8

·         Learn to deal with stress and anxiety in healthy ways. Exercise, meditate, journal, or seek a mental health professional if needed.

Lisa Andrews, MEd, RD, LD

References:

1.    USDA

2.    Suksatan W, Moradi S, Naeini F, Bagheri R, Mohammadi H, Talebi S, Mehrabani S, Hojjati Kermani MA, Suzuki K. Ultra-Processed Food Consumption and Adult Mortality Risk: A Systematic Review and Dose-Response Meta-Analysis of 207,291 Participants. Nutrients. 2021 Dec 30;14(1):174. doi: 10.3390/nu14010174. PMID: 35011048; PMCID: PMC8747520.

3.    Pagliai G, Dinu M, Madarena MP, Bonaccio M, Iacoviello L, Sofi F. Consumption of ultra-processed foods and health status: a systematic review and meta-analysis. Br J Nutr. 2021 Feb 14;125(3):308-318. doi: 10.1017/S0007114520002688. Epub 2020 Aug 14. PMID: 32792031; PMCID: PMC7844609.

4.    Home | Dietary Guidelines for Americans

5.    Bear TLK, Dalziel JE, Coad J, Roy NC, Butts CA, Gopal PK. The Role of the Gut Microbiota in Dietary Interventions for Depression and Anxiety. Adv Nutr. 2020 Jul 1;11(4):890-907. doi: 10.1093/advances/nmaa016. PMID: 32149335; PMCID: PMC7360462.

6.    Godos J, Bonaccio M, Al-Qahtani WH, Marx W, Lane MM, Leggio GM, Grosso G. Ultra-Processed Food Consumption and Depressive Symptoms in a Mediterranean Cohort. Nutrients. 2023 Jan 18;15(3):504. doi: 10.3390/nu15030504. PMID: 36771211; PMCID: PMC9919031.

7.    Lane MM, Gamage E, Travica N, Dissanayaka T, Ashtree DN, Gauci S, Lotfaliany M, O'Neil A, Jacka FN, Marx W. Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients. 2022 Jun 21;14(13):2568. doi: 10.3390/nu14132568. PMID: 35807749; PMCID: PMC9268228.

8.    Yang CL, Schnepp J, Tucker RM. Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. Nutrients. 2019 Mar 19;11(3):663. doi: 10.3390/nu11030663. PMID: 30893841; PMCID: PMC6470707.