It takes as little as one week for adverse effects from a poor diet to begin affecting the brain—impacting memory and mood. It can slow your ability to recall information and lower mood. These can be symptoms associated with cognitive impairment. In the United States, food additives are widespread in grocery stores and restaurant chains, contributing to the growth of “poor diets” and their effects.
Food additives can affect brain development for everyone, not just adolescents, and it is important to understand how—and what we can do to create change within our communities.
Fats and sugars are infamous for having adverse effects on the body—but what about the brain?
Food additives contribute to increased intake of saturated fats and sugars (such as high-fructose corn syrup) in the United States. However, fats and sugars differ in how they affect the brain:
High-fat diets have been linked to a decline in retaining long-term memories. For example, retaining school information while on a high-fat diet may become increasingly difficult because it becomes easier to retain information for a short period rather than long-term.
The National Institute on Aging (NIA) has discussed how high-fat diets may relate to changes in the body that increase risk of conditions like Alzheimer’s disease and dementia.
Rut Fadó, a researcher in Spain, found that exposure to a high-sugar diet for as little as 8 days can damage the hippocampus, the region of the brain that supports learning and helps consolidate memories.
The hippocampus works similarly to a phone and its database. For example, if you use your phone to take photos and videos at a concert, you can revisit them later to remember the name of the band, some of the members, and more. We often hear about phones contributing to mental health issues—but what about our food?
Depressive mood disorders plague society for many reasons, and one contributor is diet. Ultra-processed foods contain an abundance of food additives, which can reduce nutritional quality and contribute to an unhealthy microbiome.
The microbiome in your gut supports intestinal function and overall health. When that microbiome is disrupted, it can contribute to inflammatory diseases such as diabetes, and it may also influence the brain—potentially increasing the risk of depressive mood disorders.
Biochemists at the University of Iowa have noted that increases in refined sugars (such as fructose) can damage the mitochondria and decrease production of ATP in the body.
ATP is produced throughout the body and provides energy to living cells. Think of ATP as your body’s energy currency: you “spend” it when you do something, and your body needs to recharge it so you can keep going. ATP is supplied through the mitochondria.
Kaixin Wang, a biologist at Huazhong University of Science and Technology, found that mitochondrial dysfunction and abnormal ATP levels have been linked with depressive mood disorders. So, when the Western diet is introduced to one’s microbiome, it may damage mitochondria and reduce ATP production—potentially worsening depressive mood disorders in the United States.
Beilharz, a neuroscientist, classified the Western diet as being high in saturated fat and refined sugars. Because this diet is present in nearly every market and restaurant, Americans need to be aware of what is being put into food.
There are positives to food additives, such as convenience—like going to McDonald’s for a quick snack or grabbing dinner after a long day. However, there is a price for convenience. That price can be the deterioration of brain health over time.
Convenience has a cost—but our biggest way not to pay that price is to use our actions and say no when we can.
How can we keep up with this ever-expanding industry and help prevent these effects?
Education is the first step. Being able to read labels and understand what is going into food matters. Look out for ultra-processed foods that contain an abundance of chemicals.
One way to identify additives is by common suffixes like -ate and -ide. Ultra-processed foods also often include unnecessary food coloring to make products look more appealing. Some dyes to be cautious of include:
Red 40
Yellow 6
Blue 1
Informing yourself—and others—can help people in the community protect their mind and body. This affects you, and we need to stay informed.
We can start change by informing others in our community about how food additives affect the body—especially the brain. It is also important to promote organic and fresh food sources such as:
Farmers markets
Community gardens
Educational opportunities in community centers and schools that teach the risks of food additives
Promoting farmers markets not only supports local communities, but also helps people understand where their food comes from—and who produces it. Community gardens promote a valuable skill: gardening. They also build awareness of what food is and how it is grown.
These activities encourage community bonding and give people more options for accessing fresh food.
One diet scientists often recommend is the Mediterranean diet, which focuses on:
Fruits and vegetables
Whole grains
Seafood
Unsaturated fats
Low amounts of sweets and red meat
Any age can create change—whether on a personal level or a community level. This affects you, and we need reform.
Stay connected—get the latest on our youth culinary classes, events, and opportunities to help.
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