Hidden Dangers: How Ultra-Processed Foods May Affect Parkinson's
Understanding the Impact of Diet on Parkinson's and How to Make Healthier Choices
Living with Parkinson's disease (PD) is tough. Taking medications on time and doing a good amount of exercise are essential to managing the symptoms. But did you know your diet can also make a big difference? People are paying more attention to how certain foods affect Parkinson's. A big focus now is on ultra-processed foods (UPFs).
This blog will talk about what ultra-processed foods are, research linking them to Parkinson's, how they can make symptoms worse, and how healthier choices like those in the Mediterranean diet can help.
What are Ultra-Processed Foods?
Ultra-processed foods (UPFs) are meals, snacks, and drinks that have a lot of fat, sugar, and salt. UPFs are made to be quick and tasty but have ingredients and chemicals you wouldn't use in home cooking.
Eating lots of UPFs can hurt your health. When you eat these foods, you miss out on healthy foods that give you important nutrients like antioxidants. Antioxidants help protect your body from damage called oxidative stress. This stress can hurt nerve cells in the brain that make dopamine, which is important for Parkinson's. UPFs also often have harmful substances like trans fats and added chemicals that can affect your health.
The Bigger Picture: How UPFs may Harm Your Health
Studies show that UPFs are bad for people with many health problems. They are linked to conditions like diabetes, mental health issues (like anxiety), and sleep problems. This is why it's important to eat less of these foods, especially if you have Parkinson's.
UPFs and Parkinson's: A Direct Link
2.5×
more likely to show 3+ early signs of Parkinson's
People who eat 11 or more servings of UPFs each day are 2.5 times more likely to show three or more early signs of Parkinson's than those who eat fewer than three servings daily.
Recent research has found that people who eat 11 or more servings of UPFs each day are 2.5 times more likely to show three or more early signs of Parkinson's than those who eat fewer than three servings daily. Many people with Parkinson's also deal with anxiety, depression, and sleep problems, which UPFs can make worse. Eating less of these foods is a key part of a healthy diet.
The Sweet Danger: Sugar Cravings and Parkinson's
Ultra-processed foods often have a lot of added sugars that bring extra calories but little nutrition. Experts say you should get less than 5% of your daily calories from added sugars. For example, just one can of cola and a small chocolate bar can put you over this limit, with about 66 grams of sugar — 17 teaspoons — which is 10 more than recommended.
People with Parkinson's need to watch their sugar intake carefully. Sugar cravings are common with Parkinson's, and certain medicines and low dopamine levels can make them worse. Low dopamine can also make non-motor symptoms like tiredness and brain fog worse, making you want sugary foods for quick energy.
Eating a lot of added sugars is linked to more oxidative stress and inflammation, which can make Parkinson's worse. In a study of 12,500 people, those who got more than 25% of their calories from added sugars were three times more likely to develop Parkinson's. Women had a higher risk than men, maybe because of hormones and how their bodies use sugar.
People with Parkinson's who eat a lot of sugar often have worse non-motor symptoms, like more severe constipation and a lower quality of life. They may also need higher doses of levodopa to control symptoms.
There is also a link between Type 2 Diabetes and Parkinson's. People with Type 2 Diabetes have a higher chance of getting Parkinson's, especially if their blood sugar isn't well controlled. This risk is greater in women than men. High blood sugar can cause gastroparesis, which means the stomach empties slowly, making you feel bloated or sick and making it harder for Parkinson's medication to work. Again women are known to experience slow stomach emptying three times more than men. If you're always thirsty, drink a lot of water, use the toilet often, and feel tired, these could be signs of high blood sugar. If you notice these, talk to your doctor and get your blood sugar checked.
The Mediterranean Diet: A Powerful Solution
The Mediterranean diet is a great way to avoid UPFs and eat well. It focuses on whole, minimally processed foods, fresh vegetables, fruits, whole grains, and healthy fats. These foods help protect the body and brain, manage oxidative stress, and may slow Parkinson's by supporting dopamine-producing nerve cells.
Fruits and Vegetables
Eat at least five portions daily. One portion is about 80 grams, such as a small apple or a handful of grapes. Include green leafy vegetables (spinach, lettuce, broccoli, cabbage, kale) at least six times a week, and berries (blueberries, strawberries, blackberries) three times a week.
Whole Grains and Starchy Carbohydrates
Choose whole grains like brown rice, oats, quinoa, and wholemeal bread. Fibre helps reduce constipation and can help medicine work better. Eat whole grains at least three times a day. If you have gastroparesis, talk to your healthcare team about high-fibre foods.
Healthy Fats
Use extra virgin olive oil as your main oil. Aim for two tablespoons daily. Eat avocados, olives, nuts, and seeds every day. Have oily fish like salmon, mackerel, and sardines once a week. Limit saturated fats from fatty meats, butter, and processed meats, and avoid trans fats in fried foods.
Plant-Based and Lean Proteins
Eat legumes (beans, lentils, chickpeas) four times a week and nuts five times a week. Enjoy oily fish at least once a week, and white fish like cod or tuna often. Have lean poultry, like chicken or turkey, about three times a week. Limit red meats to three times a week and avoid processed meats. Eggs are a good protein source unless your doctor says to limit them for high cholesterol.
Herbs and Spices
Use herbs and spices for flavour instead of too much salt. Turmeric, ginger, and garlic are good for health. Fresh herbs like oregano, thyme, basil, parsley, and mint, and spices like coriander, saffron, turmeric, cinnamon, and cumin, add taste and health benefits. Citrus juices like lemon or lime can help you use less salt.
Practical Steps to Eat Less UPFs and Make Healthier Choices
Changing your diet can feel hard, especially if you have fatigue from Parkinson's. The key is to start small and focus on no more than three changes at a time so you can stick with them.
- 1
Limit Treat Foods
The Mediterranean diet says to have cakes, sweets, and desserts no more than five times a week. A serving is about two plain biscuits, 25 grams of chocolate, a small chocolate bar, a small bag of crisps, or a 330ml sugary drink.
- 2
Cut Back on Deep-Fried Foods
Eat deep-fried foods like chips or battered fish no more than three times a month. Try baking, grilling, steaming, or air-frying instead.
- 3
Read Food Labels
Learn how to find hidden sugars and processed ingredients on food labels. Sugar can be called glucose, dextrose, malt extract, corn syrup, honey, or molasses. If sugar is high on the ingredient list, it means there is a lot. Pick foods with low sugar (5g or less per 100g).
- 4
Plan Your Snacks
Keep healthy snacks like fruits, nuts, or foods that boost dopamine (walnuts, tomatoes, avocado, spinach) nearby. Eating before you get too hungry helps you avoid junk food.
- 5
Practice Mindful Eating
Pay attention to your meal. If you feel a craving, try a healthy snack first — it might go away within 10 minutes. Keeping a food journal can help you spot triggers like medication timing or stress.
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Choose Whole Foods
Cook with whole, minimally processed ingredients to cut down on additives, unhealthy fats, and extra sugar and salt. If you can, grow your own produce for better control.
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Stay Hydrated
Drink water, herbal teas, and limit sugary drinks.
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Set SMART Goals
Make goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. Writing your goals down makes you more likely to reach them. Use checklists or habit trackers to help.
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Plan Around Your Energy
Parkinson's can make your energy go up and down. Try to work on your goals when your energy is highest — usually 30–45 minutes after you take your medicine.
- 10
Get Support and Be Flexible
Share your goals with family or friends. Remember, change takes time, and being consistent is better than being perfect. Get advice from healthcare providers like a dietitian if you need personal help.
By eating fewer UPFs and following healthy food patterns such as in the Mediterranean diet, you will help your body and mind cope better with Parkinson's. Every small, steady change can lead to improved well-being.
Richelle Flanagan
Registered Dietitian & Founder, NutritionPD
Want to learn how to eat a more Mediterranean way?
If you want to learn more, why not join our Mediterranean PD programme? The programme gives you 3 months of access to videos on what and how to implement the healthful aspects of the diet for Parkinson's. It includes resources like meal plans, recipes, and fact sheets about pesticides, fibre, and reading food labels — all free to download.
View Mediterranean PD Programme