It’s no secret that the
standard American diet can have a devastating impact on the brain. For example,
research has linked high-glycemic, high-fat foods with impaired function in the brain’s hippocampus, a region associated with both memory and appetite control—which explains why eating junk food so easily becomes an addiction that fuels itself.
Convenience foods like chips, crackers, pretzels, cookies, and muffins are obvious offenders, but other common culprits—including white and wheat bread, pasta, white potatoes, and rice—are also considered high-glycemic and low-fiber, while sugar, offering zero nutritional value, depletes chromium and other valuable vitamins and minerals from the body. These foods are concerning for a variety of reasons, considering their links to mental health issues, such as
ADD/ADHD and
depression. But there is another, lesser-known reason to avoid them: They could be eroding your memory and even increasing the chances of developing
dementia later in life.
THE LINKS BETWEEN WEIGHT, BLOOD SUGAR, AND MEMORY
With research linking abnormal insulin levels to Alzheimer’s disease and cognitive decline, some experts have questioned whether Alzheimer’s should be considered “
type 3 diabetes.” A 2013
study in
The New England Journal of Medicine suggested that higher glucose levels may be a risk factor for dementia, even among those without diabetes. And the higher the blood sugar level, the more the odds of getting dementia increases—with diabetes linked to decreased blood flow to the brain (the No. 1 predictor of future
memory problems on
brain SPECT imaging), as well as a smaller hippocampus.
That’s a major concern when diabetes and pre-diabetes now affect nearly half of the U.S. population, according to the
National Institute of Diabetes and Digestive and Kidney Diseases. Luckily, a majority of these cases are preventable through
lifestyle changes that can help prevent diabetes—and thus the associated memory loss that accompanies it.
One example of preventative measures is maintaining a healthy weight. In a
study in
Current Alzheimer’s Research that examined more than 10,000 people over 36 years, being
overweight or obese in midlife was shown to be strongly associated with memory problems and dementia in later life. And another
study of 408 healthy adults showed that as BMI went up, cognitive scores decreased, especially in the category of decision making (i.e., the executive function of the brain)—helping explain why an unhealthy diet propels further unhealthy choices.
More recently, a
study published in 2021 found that eating high-glycemic, processed foods may increase the risk for dementia. After only 4 weeks of consuming a highly processed food diet, aging rats demonstrated both signs of
inflammation in the brain and signs of memory loss in behavioral experiments. This indicated that the hippocampus and amygdala regions of the brain were negatively affected by this type of diet in a surprisingly short amount of time.
FOLLOW A FIBER-RICH DIET FOR BRAIN HEALTH AND MEMORY PROTECTION
While some
foods are notorious for contributing to memory problems, others can help
rescue memory as part of a healthy diet. In addition to limiting high-glycemic, low-fiber foods, wheat (including whole wheat), and processed foods, it’s recommended to eat a diet high in “smart carbohydrates,” which are high in fiber and low on the glycemic index.
That’s because fiber is a significant dietary weapon in the fight against memory loss. A 2022
study published in
Nutritional Neuroscience found that those who choose a high-fiber diet—specifically, one rich in soluble fiber—may have a lower risk of developing dementia. Those who ate the most fiber showed a roughly 25% lower risk of later-life dementia.
As the study indicates, there are two types of fiber—soluble and insoluble. Soluble fiber provides “food” (commonly known as prebiotics) to health-promoting bacteria in the gut, which improves digestive health and helps reduce the bad bacteria that generate disease and hamper immunity. These friendly bacteria are also responsible for making certain vitamins, such as vitamin K and some B vitamins. You can find soluble fiber in foods such as apples, berries, flax seeds, and fiber supplements.
On the other hand, insoluble fiber works like a broom, helping to sweep the intestines clean, and ensuring that the fermented byproducts of soluble fiber are distributed throughout the colon. Because short-chain fatty acids, responsible for regulating cholesterol and insulin responses, are created in the colon, maintaining colon health is critical to proper metabolic function.
Fiber is a special type of carbohydrate because it can’t be digested by humans—and most Americans are not getting enough in their daily diet. Though women should aim for 25 to 30 grams per day, and men should eat 30 to 38 grams, the average American consumes less than 15 grams per day, an alarmingly low number.
Fiber offers myriad benefits for the body, improving the function of the bowels, reducing colon cancer risk, and helping stabilize blood sugar. It also contributes to feeling full faster, and stay full for a longer period of time, compared to high-glycemic, low-fiber foods. Fiber-rich foods can even help balance cholesterol and blood pressure.
Try adding these high-fiber foods to your diet: broccoli, berries, onions, flax seeds, nuts, green beans, cauliflower, celery, sweet potatoes, psyllium husk, navy beans, raspberries, broccoli, spinach, lentils, green peas, pears, winter squash, cabbage, green beans, avocados, coconut, figs, artichokes, chickpeas, and hemp and chia seeds. In general, prioritizing vegetables will contribute to getting the recommended daily amounts of both soluble and insoluble fiber, but those with insulin resistance or high cholesterol may choose to add fiber supplements to their morning glass of water or smoothie—an easy way to ensure intake of this brain-boosting nutrient.
Memory loss, dementia, and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
