‘You have a stressed-out brain.’

Scientist says there are many benefits to eating well when it comes to brain function.

Rachel Elliott
Kicker

When people think about their university days, they typically think about living off of fast meals like Kraft Dinner or ramen noodles. But eating these types of foods too often has more negative effects on the brain than people realize.

Although eating a quick and easy meal is typical for college students, there are cognitive risks that come with the overconsumption of highly processed foods. Nutritional neuroscientist Dr. Amy Reichelt said foods that contain high sugar and saturated fats can cause cognitive issues.

“When you’re stressed out, you have a stressed-out brain, and your stressed-out brain is using way more glucose than the not stressed brain,” said Reichelt.

Glucose spikes happen from consuming high-sugar foods and drinks, Reichelt says.

“When you have these glucose spikes, it can, sort of, send your body into this spiral … both hungry, but then jittery, and then your attention goes.”

Jill Wheaton is a registered dietitian in the province. Take-out food and fancy coffee tops her list of what not to consume.

“Dehydration can lead to a dry mouth, thirst, and you can get very tired, and it can affect your ability to study and stay awake in class.”

According to the Canadian Heart and Stroke Foundation, nearly 50 per cent of the Canadian diet is made up of ultra-processed foods. The foundation’s 2025 study found that ultra-processed food were responsible for 17,417 deaths from heart and stroke illness that year.

Dr. Jean-Claude Moubarac led the study and his team also investigated what would happen if Canadians increased or decreased their intake of such foods.

“This is the good news: if Canadians decreased their intake of (ultra-processed foods) by 50 per cent, we could avoid an estimated 45,000 new cases of heart disease and stroke and save over 8,000 lives each year,” said Moubarac on the foundation’s website. “Even a 20 per cent decrease in (ultra-processed foods) consumption would have positive benefits, reducing the burden of heart disease and stroke linked to (ultra-processed foods) by 17 per cent and saving over 3,000 lives each year.”

Reichelt said studies have shown eating a high-sugar breakfast for five days impacted students’ abilities to memorize and recall things.

“Your body responds more rapidly to a healthy diet when you’re younger, and so does your brain because you have young cells,” said Reichelt.

As tempting as they are to eat every day, staying away from candies, chocolate bars, and fried foods is something Reichelt and Wheaton recommend, especially for students.

“You’re sort of hardwired to want these foods, and one of the things that we learn about these foods is that they’re rewarding.”

When students have an ample supply of junk food, she says, they get a feedback loop in the brain. The feedback makes people think the food they’re eating is rewarding. This can cause poor memory and poor concentration.

Eating healthy as a student can be easier said than done, especially while living on a budget. Wheaton said foods like whole grains, frozen produce, and eggs can help students maintain a healthy diet while staying on a budget. She said lack of nutrients can affect the immune system, and cause sickness more easily.

“You don’t want to get yourself down and dragged out when you’re trying to study, because that makes everything so much harder,” Wheaton said.

There are many things at play, said Reichelt.

“There’s so many benefits to eating well when it comes to brain function,” said Reichelt.