Harris-Pincus also recommended opting for honey, sugar, or agave nectar instead of artificial sweeteners. For beverages, she suggested choosing lightly sweetened or unsweetened tea, coffee, or seltzer water over diet sodas.
She also proposed using maple syrup, fruit juice-based popsicles, and 100% fruit juice as alternatives to sugar-free options. She cautioned, "Artificial sweeteners can present another issue. Since we perceive them to be hundreds to thousands of times sweeter than natural sugars, frequent use may lead to an accustomed preference for this ultra-sweet flavor."
Furthermore, because this was an observational study rather than a controlled one, it cannot definitively establish that ultraprocessed foods were the sole determinants of depression.
Tanya Freirich observed, "A prospective study like this one solely examines the association between UPF and mental state.
" She continued, "Were people experiencing greater depression and subsequently turning to UPF for comfort or convenience? Depressed individuals may lack the energy for grocery shopping, meal preparation, or cooking from scratch."
Harris-Pincus pointed out, "Perhaps someone who primarily consumes UPFs lacks access to fresh foods in their neighborhood. They might work multiple jobs and have little time to cook, or they may be caregivers, sacrificing their own self-care."
She underlined that "When treating clients, Frierich recommends considering their diets as an important aspect of the puzzle for mental health." She advised, "Dietary changes do not have to be dramatic or expensive.
Start small by swapping out one processed snack for a piece of fruit, nuts, seeds, or raw vegetables. An apple, baby carrots, or a handful of nuts can be just as quick as a processed snack, while reducing UPF intake by at least one serving."
Harris-Pincus also recommended opting for honey, sugar, or agave nectar instead of artificial sweeteners. For beverages, she suggested choosing lightly sweetened or unsweetened tea, coffee, or seltzer water over diet sodas.
She also proposed using maple syrup, fruit juice-based popsicles, and 100% fruit juice as alternatives to sugar-free options. She cautioned, "Artificial sweeteners can present another issue. Since we perceive them to be hundreds to thousands of times sweeter than natural sugars, frequent use may lead to an accustomed preference for this ultra-sweet flavor.
Harris-Pincus warned, "Transitioning to natural sugars may initially taste less sweet, but your taste buds can and will adapt over time." She emphasized moderation in consuming all types of sugar, with the World Health Organization recommending a limit of 25 grams or less (six teaspoons) of added sugars per day for adults.
Freirich added, "Decreasing your intake of both artificially and naturally sweetened beverages and foods is a sound strategy for your physical and mental well-being." Harris-Pincus also underscored that not all UPFs are equal. She stated, "When discussing the limitation of ultraprocessed foods, there is nuance—they are not all the same."
For example, even peeling a vegetable is a form of processing, and soy milk, classified as an ultraprocessed food in databases, is essentially a nutrient-dense whole food. Harris-Pincus concluded, "Our ultimate goal is to strive for a diet rich in fruits, vegetables, nuts, beans, seeds, whole grains, and lean proteins.
Some ultraprocessed foods can be acceptable, particularly when combining processed and fresh foods makes family meals more convenient."
