Poor Diets and Ultra-Processed Food Damage Mental Health and Vision

girl choosing between healthy and unhealthy dietIn the USA, our diets are usually high in ultra-processed foods, fat, sugar, salt, and empty calories. Poor nutrition has been linked to declines in mental health, increasing the risk of depression and anxiety. It can also compromise eye health, contributing to conditions like glaucoma, diabetic retinopathy, cataracts, and macular degeneration. A nutrient-poor diet can also impair brain, cardiac, and neurological function, weaken immunity, and contribute to obesity.

In other articles, we discussed the importance of eating a healthy diet, which includes eating lots of fresh, brightly colored fruits and vegetables, and limiting refined carbohydrates and all sugars, and unhealthy oils. <link> This article defines ultra-processed foods and looks at the effect of a poor diet on your health.

Ultra-processed Foods (UPF’s)

Eating too much ultra-processed food has been linked with cancer, obesity, cardiovascular disease and Type II diabetes. 1 Ultra-processed food items are pre-packaged foods containing five or more ingredients that typically contain artificial food additives rarely used in home kitchens. This includes preservatives, texturizing agents, colors, and odor and taste enhancers. These food items are frequently low-priced, convenient, and shelf-stable or frozen. They are generally easy to consume and prepare. To increase shelf life, they may contain high amounts of sugar, salt, and hydrogenated fats. They are usually low in fiber. Spending a long time on the shelf can affect the quality of the flavor, so these foods can have flavor-enhancing ingredients. 2

A serving of potato chips is 1 oz or about 15 chips
A serving of potato chips is 1 oz or about 15 chips

Many studies have concluded that the high intake of ultra-processed foods leads to an increased number of health issues, including cardiovascular disease, inflammatory disease, diabetes related to insulin resistance, cancer, and brain disease.

“Servings” can really add up. For example, just one tablespoon of ketchup is a serving. A serving of potato chips is 1 ounce, which is about 15 chips.

Mental Health

Your diet can have a significant impact on your mental health.

In spite of the greater availability of treatments, including improved types of prescriptions, diagnosis, and treatments, there has been no reduction in mental disorders since 1990. 3 4 There have been recent relationships made between mental disorders and major non-communicable diseases, 5 which include cancer, diabetes, respiratory, and cardiovascular conditions.

Eating a poor diet is well established as a potentially modifiable risk factor for mental disorders. 6 7 Historically, the associations of poor dietary quality with mental disorders have largely focused on depression. 8 9 Many studies have confirmed the link between ultra-processed foods, depression, and other mental health disorders. 10 11 12 13

Eye Health and a Poor Diet

Glaucoma

A study found that individuals with the highest intake of ultra-processed foods (UPFs) faced a greater risk of developing glaucoma compared to those with the lowest consumption. This association remained significant even after adjusting for various relevant cofactors.14 The retina is particularly vulnerable to reactive oxygen species (ROS) generated by increased mitochondrial activity associated with higher UPF intake. This heightened oxidative stress is recognized as a key risk factor for glaucoma.15

Ultra-processed food (UPF) consumption may be associated with resting metabolic rate, a factor that has been linked to both the survival and degeneration of retinal ganglion cells, as well as the development of glaucoma. 16 Conversely, certain nutrients—such as nitric oxide (commonly found in dark green leafy vegetables) and vitamins A, C, and E—may offer protective benefits against glaucoma. 17 Other essential nutrients include taurine, alpha lipoic acid, bilberry, and magnesium, as well as B vitamins, n-acetyl-cysteine, gingko biloba. Lutein, zeaxanthin, meso-zeaxanthin and astaxanthin are particularly important for retinal health, including significantly reducing the risk of retinal diseases such as macular degeneration.

Poor Diet Can Lead To Diabetic Retinopathy

Food that is processed is lower in nutrient density and has a greater glycemic impact. 18 This can result in higher blood sugar levels, which over time can contribute to the onset of diabetes and diabetic retinopathy.

Cataracts Linked to Poor Diet

High blood sugar levels, along with oxidative stress and limited cell division, can result in damage to the eyes. This can lead to the formation and accumulation of advanced glycation end products. This can damage to eye tissues, 19 20 and possibly contribute to cataracts.

Macular Degeneration

Greater intake of certain types of dietary fats, particularly those prevalent in snack foods, may be linked to a heightened risk of developing advanced age-related macular degeneration (AMD). Overconsumption of UPF’s can, over time, result in the build-up of small proteins and lipid deposits in the retina, called drusen. These are tiny yellow or white spots. The macula is roughly the size of a grain of rice, in the center of the retina at the back of the eye. When enough drusen builds up, the diagnosis is usually Dry Macular Degeneration (AMD). 21 Over time, the build-up of drusen can result in gradual loss of vision, and in some cases, blindness.

The role of oxidative stress and inflammation cannot be ruled out as a possible explanation for these results.

The good news is that numerous peer-reviewed studies have shown that AMD is a nutritionally responsive eye disease. Good lifestyle choices, including eating a healthy diet, exercising regularly, and taking targeted supplements, can not only help maintain healthy vision but even potentially reverse the build-up of drusen in the retina.

Brain, Cardiac, and Neurological Health

Ultra-processed foods are linked to cardiometabolic diseases and neurologic outcomes, such as cognitive decline and stroke. 22

Ongoing research increasingly indicates that a poor diet is a risk factor for memory impairments during normal aging and increases the risk of developing Alzheimer’s Disease. This may be due to the effects of a poor diet. Bad eating habits can promote inflammation, and can cause an imbalance in the gut between healthy and unhealthy flora, also affecting the gut-brain axis. 23

Immunity Related to Gut Health

The gut-brain axis is a two-way communication system between the central nervous system and the enteric nervous system in the gut. This connection influences many aspects of health, including digestion, mood, and immune function. A complex network of nerves, hormones, and the gut’s microbiome mediate the gut-brain axis.

Artificial sweeteners, thickeners, emulsifiers, and preservatives may influence immune cell function both directly and indirectly, potentially contributing to metabolic dysregulation. 24 We have written articles <link> about the negative effects of many artificial sweeteners, which are neurotoxic to brain and nerve cells. Stevia is a natural herb that is safe and an excellent alternative for sweetening drinks and food. It has no effect on the sugar/blood balance, so it is an excellent alternative.

Obesity As a Result of Poor Diet

According to a new scientific study published in the journal Nature Metabolism, non-caloric sweeteners affect the brain’s normal response to hunger and satiety. That means they can make it harder to know when you’re actually full. In fact, they could even make you feel hungrier. Zero-calorie sweeteners are often found in diet sodas, for example.

A diet high in ultra-processed foods may contribute to weight gain, impaired endothelial function, elevated blood glucose levels, increased oxidative stress, and heightened inflammation. 25

People with obesity have been shown to have a really strong response in the hypothalamus, which is the part of the brain that regulates hunger. People with obesity who drink diet soda are, in theory, more likely to overeat than people without obesity who drink diet soda. This is because their brain is doing a worse job of regulating their hunger pangs. 26

There are other factors that can mess up your hunger cues. Scientific research shows that hunger and thirst can be easily confused. The body sometimes sends the same signals for hunger and thirst, making it difficult to determine whether the body is really signaling for liquids. This confusion can result in more snacking. With that in mind, staying well-hydrated can help you figure out if you are truly hungry or if you just need to drink some water. 27

Tips for Managing Hunger

If you always feel hungry, it may be because you aren’t consuming nutrients that satisfy your body’s nutritional needs. Some tips for helping you feel satisfied include:

  • Replacing carbohydrates with protein
  • Eating complex carbohydrates and more fiber
  • Replacing saturated animal fats with healthier unsaturated fats, such as fats found in nuts and seeds.
  • Getting enough sleep. The body feeds glucose to the brain during sleep.
  • Lack of sleep can make you hungry, especially mid-afternoon.
  • Reducing overall stress

Try practicing mindful eating. Do not eat while watching TV or otherwise engaged in other activities, and chew slowly, savor each bite, and check in with yourself periodically during meals. This can help bring back balance when you are full and do not need more food.

Ultra-Processed Foods & Healthier Counterparts

UPF: Sugary Breakfast Cereals

Healthier Alternative: Old-fashioned rolled oats or steel-cut oatmeal with fresh fruit and nuts

UPF: Packaged Snack Cakes & Cookies

Healthier Alternative: Homemade energy bites, fruit, or whole-grain muffins made from scratch

UPF: Soda & Sugary Soft Drinks

Healthier Alternative: Sparkling water with a splash of real fruit juice, or herbal teas

UPF: Instant Noodles & Boxed Macaroni and Cheese

Healthier Alternative: Whole-grain pasta with homemade tomato sauce and fresh vegetables

UPF: Processed Deli Meats (e.g., bologna, salami, hot dogs)

Healthier Alternative: Sliced roast chicken, turkey, or lean beef cooked at home

UPF: Frozen Pizza & Microwave Meals

Healthier Alternative: Homemade pizza with a whole-wheat crust, plenty of veggies, and lean protein

UPF: Chips & Packaged Savory Snacks

Healthier Alternative: Air-popped popcorn, roasted chickpeas, or sliced veggies with hummus

UPF: Sweetened Yogurts & Flavored Dairy Drinks

Healthier Alternative: Plain Greek yogurt with fresh berries and a drizzle of honey

Read our healthy diet recommendations.

Supplements

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml)

Retinal Support (wild-crafted herbal formula) 2 oz


Dr. Grossman’s Tired Eyes and Fatigue Formula 2oz Tincture

Nitric Oxide Supplement

Recommended Books

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s

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