How Pork Roll Affects Your Brain: What You Need To Know

Here in New Jersey, the pork roll, egg and cheese sandwich is often hailed as the breakfast of champions. This beloved staple brings comfort and satisfaction to many, but recent research suggests it might be doing more harm than previously thought.

Processed foods have long been linked to serious health risks like obesity and cancer, but the effects of these products on brain health are becoming increasingly clear. Let’s explore how these foods potentially affect how we learn, remember and feel. 

What exactly are processed foods?

Processed foods are foods that have been changed from their natural state through processes like cutting, washing, heating, freezing, pasteurizing or packaging. Processed foods can also include foods with added ingredients, such as preservatives, nutrients, flavors, salts, sugars or fats. 

“These foods are designed to be convenient, shelf-stable and highly palatable,” said Jill Darminio, RD, CNSC, system clinical nutrition manager at Inspira Health.  Common examples include sugary snacks, instant noodles, frozen meals and processed meats like pork roll.

Processed foods fall into three main categories:

• Minimally processed foods have undergone some processing, such as canned vegetables, cheeses and freshly made bread.
• Processed foods include more substantial modifications, like flavored yogurt, sweetened breakfast cereals and packaged soups.
• Ultra-processed foods (UPFs) are the most heavily processed, containing artificial additives and ingredients to enhance flavor, texture and shelf life. These additives alter the food’s nutritional profile, making it less healthy and potentially harmful. 

How processed foods affect behavioral and cognitive health 

When consumed in large quantities, processed foods can act like addictive substances, with studies showing they may be as addictive as smoking. Like other addictive products, they can potentially alter your brain chemistry and affect your mental health.

Recent research shows a strong association between UPFs and feelings of anxiety or mild depression. “The chemicals and additives in these foods can interfere with the brain’s natural balance of neurotransmitters, which help you maintain a stable mood,” said Darminio. “This disruption can make it harder to manage your emotional well-being and day-to-day stress.”

Some studies also link UPFs and cognitive decline. Although some cognitive decline comes naturally with age, those with diets high in UPFs experienced a more rapid acceleration in their ability to learn, remember and problem-solve.

Incorporating brain-boosting nutrition

While indulging in pork roll and other processed foods might be tempting, balancing these with nutrient-dense options can help support cognitive function and emotional well-being. “Consider incorporating whole, unprocessed foods into your diet,” said Darminio. “Fresh fruits and vegetables, whole grains, lean proteins and healthy fats provide the essential nutrients your brain and body need.” 

Reducing your UPF intake supports better cognitive function, mood regulation and overall mental health. Small changes in your diet can lead to improved brain health and overall well-being. 

With nutrition counseling at Inspira, you can learn to make healthy choices and develop a strategy that fits your lifestyle. Learn more.