Ultraprocessed foods may harm attention and memory even when consumed as part of an otherwise healthy diet, according to recent research from Intermountain Health. The study, conducted by researchers at the Intermountain Healthcare system in Utah, found that participants who regularly consumed ultraprocessed foods showed measurable declines in cognitive performance on attention and memory tasks, regardless of their overall dietary quality. This finding challenges the assumption that a balanced diet can fully offset the negative effects of highly processed foods on brain function.
The research, presented at a recent scientific meeting, analyzed data from over 1,000 adults participating in a long-term health study. Participants completed detailed food frequency questionnaires and underwent standardized cognitive assessments measuring sustained attention, working memory and processing speed. Even after adjusting for factors such as age, education, physical activity, and intake of fruits, vegetables, and whole grains, higher consumption of ultraprocessed foods was independently associated with poorer performance on attention-based tasks.
Ultraprocessed foods are defined as industrial formulations typically containing five or more ingredients, including additives such as preservatives, sweeteners, emulsifiers, and artificial flavors. Examples include packaged snacks, sugary breakfast cereals, instant noodles, processed meats, and ready-to-eat meals. These products are often high in sugar, unhealthy fats, and sodium while being low in fiber and essential nutrients.
Scientists suggest several potential mechanisms by which ultraprocessed foods might impair cognition. Some studies indicate that these foods can promote inflammation and oxidative stress in the brain, both of which are linked to neurodegenerative processes. Others point to the impact of food additives on gut microbiota, which in turn may influence brain health through the gut-brain axis. The rapid spike and crash in blood sugar following consumption of highly processed carbohydrates may lead to short-term fluctuations in focus and mental clarity.
The findings have important implications for public health guidance. While current dietary recommendations emphasize increasing whole foods and limiting processed items, this research suggests that even individuals who meet guidelines for fruit, vegetable, and whole grain intake may still be vulnerable to cognitive effects if they consume ultraprocessed foods regularly. Experts recommend minimizing intake of packaged snacks, sugary drinks, and ready-made meals, and instead prioritizing whole or minimally processed options such as fresh produce, legumes, nuts, and whole grains.
Further research is needed to determine the long-term consequences of ultraprocessed food consumption on cognitive decline and dementia risk. Yet, the existing evidence supports a cautious approach, particularly for older adults and those with a family history of neurodegenerative conditions. As one researcher noted, “What we eat doesn’t just fuel our bodies—it shapes how we reckon, remember, and focus.”
For individuals seeking to support brain health through diet, the best available evidence continues to favor dietary patterns rich in whole, unprocessed foods. The Mediterranean and MIND diets, which emphasize vegetables, berries, nuts, olive oil, and fish while limiting red meat and sweets, have consistently been associated with better cognitive outcomes in observational studies. While no single food can guarantee brain protection, reducing reliance on ultraprocessed products represents a practical step toward maintaining mental sharpness over time.
Readers interested in learning more about nutrition and cognitive health can consult resources from the National Institutes of Health or the World Health Organization, both of which provide evidence-based guidelines on healthy eating patterns. As research in this area evolves, staying informed through credible scientific sources remains essential for making informed dietary choices.