The Link Between Ultra-processed Foods And Depression
Depression is a serious mental health problem that is currently highly prevalent in the global adult population. In fact, according to data offered by the World Health Organization (WHO), it is estimated that in 2023 approximately 280 million people worldwide suffered from depression.
These data are really alarming. It is necessary that as a society we become aware of the seriousness of the situation. The investment of resources is crucial both in the field of prevention and in that of support, intervention and subsequent follow-up to avoid relapses.
Have you ever stopped to think that there may be a relationship between the food we eat and mental illness? Here we will delve into the link between ultra-processed foods and depression. We will also address the impact that this relationship generates at a social level and we will mention some recommendations.
Ultra-processed foods are considered to be those that have undergone various treatments at an industrial level and, as a consequence, have been significantly altered. These products contain considerable amounts of ingredients that are not used in domestic kitchens (dyes, flavorings, trans fats, preservatives, sweeteners, etc.).
In general, They are usually edibles designed to be attractive, with high palatability and very long-lasting. In addition, they are usually composed of large amounts of added sugars, salt, refined ingredients and additives. As if that were not enough, their nutritional value is usually poor and they lack fiber, vitamins and minerals.
Unfortunately, It has been observed that both the composition and their high availability—they are usually very affordable products—increase dependence on these products.. In fact, a 2018 study suggested that around 20% of the foods consumed in Spain are ultra-processed.
It has been especially in recent years that research on the topic has been emphasized due to the high consumption of ultra-processed foods and the impact they generate. It is currently known that these types of products are directly related to the development of various physical pathologies and that they have a strong relationship with many other emotional and cognitive ones.
The link between ultra-processed foods and depression
There are more and more studies that seek to demonstrate the relationship between the consumption of ultra-processed foods and certain pathologies. The journal Clinical Nutrition recently published a study that was conducted with 30,000 participants. In this, a significant correlation was found between the consumption of ultra-processed foods with a greater risk of suffering from a depressive disorder.
It was evident that the risk of suffering from depression was greater for those people who had a higher consumption of ultra-processed foods, even adjusting parameters such as physical activity, age, sex and socioeconomic level. The odds, according to the study, increased up to 42% more for those people who consumed more ultra-processed foods..
This is an alarming fact taking into account the high presence and accessibility of this type of food. It is considered that one of the factors that could be influencing the process is the low-grade chronic inflammation that ultra-processed foods generate in our body.
This state of chronic inflammation, together with the alteration of the microbiota—and the changes that occur in neurotransmitters—that occurs when consuming these products on a regular basis are related to the greater likelihood of developing a depressive disorder.
Another idea proposed is that the damage may also be determined by the neurotoxic effects that some components of ultra-processed foods, such as preservatives and additives, can have on the brain.
It is true that these findings speak only of one study and could be insufficient for some people. However, it is important to keep in mind that these results are not at all different, but rather are consistent with other studies that have also found this link between diet and mental health.
Its social impact
As we have seen, this situation represents a great risk worldwide. A study conducted with the Yale Food Addiction Scale suggests that between 14 and 20% of adults are addicted to these types of products. If we look at the amounts for children and adolescents, they are no less alarming, although they are slightly lower (12-15%)..
Taking into account these numbers and those already presented regarding the large number of the world’s population that suffers from a depressive disorder, it is crucial that we become aware of the seriousness of the situation and that the mechanisms in charge take action on the matter. Investing resources in intervention is necessary, but prevention is crucial.
Recommendations
It is interesting to review how often the consumption of ultra-processed foods has displaced the intake of real foods. In addition, it is also important to be aware of the impact this has on our bodies and, especially on our mental health. If you consider it necessary, it is recommended to ask for help from health professionals..
Therefore, each person must observe, analyze and become aware of their eating patterns. It is recommended to prioritize, whenever possible, a diet rich in fruits, vegetables, whole grains (whole cereals), healthy fats and proteins. Without a doubt, this type of diet is a protective factor against depression.
Finally, it is essential to also review the habits that one has, in general, in relation to taking care of one’s health (physical activity, rest, etc.) It is common for the consumption of ultra-processed foods to imply a decrease in energy that can lead us to neglect other crucial areas that are directly involved with our well-being.
