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- calendar_today October 15, 2026
Understanding Ultra-Processed Foods
Ultra-processed foods (UPFs) are a staple in the diets of many Canadians, accounting for nearly half—45.7 per cent—of the average person's caloric intake, according to Statistics Canada. These products include not only obvious snack foods like cookies and chips, but also everyday items such as breakfast cereals and frozen meals. Though convenient and affordable, these foods are often made mostly or entirely from substances derived from plant and animal sources combined with additives, preservatives, dyes, and artificial flavors.
The Link Between Ultra-Processed Foods and Brain Health
While previous research has connected UPFs to negative outcomes like weight gain, cardiovascular disease, and certain cancers, a recent study co-authored by McMaster University professors Russell de Souza and Dr. Sonia Anand highlights potentially serious impacts on brain health. The study suggests that a higher intake of UPFs may be associated with changes in the brain that could be precursors for stroke, dementia, and cognitive decline.
Notably, many people may be unaware of these risks because damaging brain changes can occur silently. According to de Souza, understanding these risks could motivate individuals to make healthier choices before facing significant health consequences later in life.
Key Study Findings: Visceral Fat and Silent Brain Changes
The study analyzed the diets and MRI brain scans of over 8,700 Canadian adults, with a median age of about 58. Participants were divided into four groups based on their UPF consumption. Those in the highest intake group consumed nearly 45 per cent of their daily calories—roughly 16 servings—from UPFs, while the lowest group consumed about 15 per cent, or three servings a day.
Anand, a vascular medicine specialist, reported that people with UPF-heavy diets showed increased levels of body fat and visceral fat, which is stored deep within the body, surrounding internal organs. She likened excessive visceral fat to "a furnace spewing out a whole bunch of inflammatory proteins that then affect our brains." MRI scans of high-intake participants revealed changes akin to silent strokes, which can damage brain tissue without apparent symptoms.
Expert Perspectives and the Role of Dietary Changes
Dr. Michael Hill, a neurologist at the University of Calgary unaffiliated with the study, explained that these silent injuries may accumulate, increasing the risk for neurological problems such as vascular dementia. While damage from heavy UPF consumption may not be reversible, Hill believes that healthier eating can slow further progression. "Feed your brain. It's not just about your gut. It's about your whole body," he advised.
Both de Souza and Anand stress that not all processed foods are harmful. Many processed products, like canned beans or frozen vegetables, can offer nutritional value and food safety. The difference, they say, lies in the extent of processing and the inclusion of additives. The NOVA system is commonly used to classify foods as ultra-processed based on their ingredients and processing methods. UPFs tend to be lower in fiber, vitamins, and minerals.
Barriers to Healthy Eating and the Importance of Food Literacy
Factors such as cost, convenience, and accessibility can make ultra-processed foods difficult for some Canadians to avoid. Anand pointed out that not everyone can afford the time or money to prepare high-quality meals, highlighting the need for systemic action. She suggests government intervention could reduce UPF availability and make healthy foods more affordable. Improving food literacy across the population could also help people recognize and cut back on ultra-processed foods.
Looking Ahead: Research and Policy Implications
The next phase of Anand and de Souza's research will involve re-scanning participants to determine if reducing UPF intake results in measurable changes in brain health. Anand noted that other countries, like Chile, have successfully addressed high UPF consumption through measures such as mandatory front-of-package labeling for foods high in sugar.
According to Anand, both individual and government actions are needed to support Canadians in making healthier dietary choices. The emerging evidence underscores the importance of conscious eating—opting for foods that are less processed whenever possible and being mindful of how diet choices can impact not just physical, but also brain health.
Source: cbc.ca.
