A large international study has uncovered a strong connection between ultra-processed food consumption and increased risk of depression, especially in young adults aged 18 to 34 and in women over 35.

The ALIMENTAL Study, which included over 15,000 participants from nine countries (including Quebec), found that individuals who frequently consumed ultra-processed foods—such as packaged snacks, sugary beverages, fast food, and heavily prepared meals—were significantly more likely to report symptoms of depression.

What are Ultra-Processed Foods?

These are foods that go through extensive industrial processing and often contain high levels of sugar, sodium, unhealthy fats, and artificial additives. Examples include:

• Sweetened breakfast cereals
• Microwave-ready meals
• Chips and crackers
• Processed meats (e.g., hot dogs, deli meats)
• Soda and energy drinks

These foods may be quick and convenient—but growing evidence suggests they come at a cost to both physical and mental health.

Key Findings:

• Young Adults (18–34): Showed the strongest link between ultra-processed food consumption and depressive symptoms.
• Women over 35: Also demonstrated a significant association, with risk increasing over time.
• Healthy Diets Help: Those who consumed diets rich in fruits, vegetables, nuts, and fish had lower rates of depression, especially among women aged 35+.
• Nutritional Knowledge Matters: Participants with higher nutritional awareness were less likely to experience depression.

Dr. Sylvain Iceta, lead Quebec researcher and psychiatrist at the Quebec Heart and Lung Institute, explained:

“It’s too simple to say that people are depressed because they’re obese or obese because they’re depressed. What we’re seeing is that the quality of one’s diet is a critical factor in mental health.”

Why This Matters for Our Community

At Orléans Family Health Clinic, we believe in whole-person care—and that includes nutrition as part of your mental wellness strategy.

Depression can be influenced by many factors, including life stressors, genetics, medical conditions, and now, clearly, diet. What you eat may not just impact your waistline—it could also influence your mood, energy levels, and resilience.

Tips for a Mood-Supportive Diet:

• Load up on whole foods: Vegetables, fruits, whole grains, legumes, and lean proteins
• Include omega-3s: Found in fatty fish (like salmon), walnuts, flaxseeds
• Stay hydrated and limit caffeine/sugar
• Minimize ultra-processed and fast foods
• Get informed: Nutrition education can protect mental health!

Need help building a healthier diet that supports both your physical and mental health?

Talk to one of our physicians or dietitians—we’re here to support your well-being in every way possible.

Book an appointment with Orléans Family Health Clinic today.

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Disclaimer: The medical information on this site is provided as an information resource only and is not to be used or relied on for any diagnostic or treatment purposes. This information does not substitute for professional diagnosis and treatment. Please do not initiate, modify, or discontinue any treatment, medication, or supplement solely based on this information. Always seek the advice of your healthcare provider first. Full Disclaimer.