Many people are drawn to the taste and convenience of packaged snacks, cereals, and mixes – despite the widely publicized dangers of processed foods. With their high salt, sugar, and saturated fat content, there’s little doubt that a processed diet contributes to the growing epidemic of obesity, diabetes, and heart disease in this country. Not only does a diet made up of primarily of packaged and processed foods increase the risk of diseases such as hypertension and diabetes, it can also affect mood. According to a new study, eating a processed diet can even increase the risk of depression.

The Dangers of Processed Foods: A Study

This study published in the Journal of Psychiatry looked at how eating a processed diet affected the risk of depression among a group of 3,486 middle aged civil servant workers. The participants were questioned regarding their dietary habits using questionnaires and then followed for five years to see if they developed symptoms of depression. At the completion of the study, they found that the participants who ate the most whole, non-processed foods such as fruits, vegetables, and whole grains had a lower risk of depression relative to those who ate a mostly processed diet.

What are Processed Foods?

Processed foods are foods that have been altered in some way and are no longer in their natural state. Although this isn’t necessarily a bad thing, in most cases, processed foods are altered by adding saturated fat, trans fats, sugar, salt, preservatives, and synthetic chemicals. Good examples are packaged deli meats with their salt and nitrates, sugary cereals, and potato chips – including most things that come in a box or a package. Between the high salt and sugar content of packaged foods, it’s hardly surprising that the incidence of diabetes and hypertension is so high.

The Danger of Processed Foods: How Do They Increase the Risk of Depression?

This isn’t completely known, but a processed diet may alter levels of brain neurotransmitters and stress hormones that play a role in causing depression. Studies have already shown that a Mediterranean diet that emphasizes fresh fruits, vegetables, and whole grains lowers the risk of depression by up to thirty percent. Researchers believe the antioxidants in fruits and vegetables may have a positive impact on mood by reducing inflammation and offsetting free radical damage to portions of the brain. The Mediterranean diet emphasizes fish as a source of protein which is high in omega-3 fatty acids. Omega-3’s have been shown to improve symptoms of depression in some studies.

Processed Diet and Depression: The Bottom Line?

If you’re suffering from the symptoms of depression, it may be time to re-evaluate what you’re eating. There’s more and more evidence that what you eat affects both mental and physical health. Why not rediscover the many health benefits of eating a diet rich in fruits and vegetables? It may be a simple way to restore both mental and physical health.