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Consuming unhealthy foods, alcohol, and fish with mercury can negatively affect cognitive function. Opt for a diet with whole, fresh foods to better support brain health. Some foods have negative effects on the brain, impacting your memory and mood and increasing your risk of dementia.
Sugary drinks include beverages like soda , sports drinks, energy drinks and fruit juice. A high intake of sugary drinks not only expands your waistline and boosts your risk of type 2 diabetes and heart disease — it also has a negative effect on your brain 1 , 2 , 3.
In addition, higher sugar levels in the blood can increase the risk of dementia, even in people without diabetes 5. A high intake of fructose can lead to obesity, high blood pressure, high blood fats, diabetes and arterial dysfunction.
These aspects of metabolic syndrome may lead to an increase in the long-term risk of developing dementia 6. Animal studies have shown that a high fructose intake can lead to insulin resistance in the brain, as well as a reduction in brain function, memory, learning and the formation of brain neurons 6 , 7.
One study in rats found that a diet high in sugar increased brain inflammation and impaired memory. Another study found that rats fed a high-fructose diet gained more weight, had worse blood sugar control and a higher risk of metabolic disorders and memory impairments 9.
While further studies in humans are needed, the results suggest that a high intake of fructose from sugary drinks may have additional negative effects on the brain, beyond the effects of sugar.
Some alternatives to sugary drinks include water, unsweetened iced tea, vegetable juice and unsweetened dairy products. Summary A high intake of sugary drinks may increase the risk of dementia.
High-fructose corn syrup HFCS may be especially harmful, causing brain inflammation and impairing memory and learning. Further studies in humans are needed. Refined carbohydrates include sugars and highly processed grains, such as white flour.
These types of carbs generally have a high glycemic index GI. This means your body digests them quickly, causing a spike in your blood sugar and insulin levels. Also, when eaten in larger quantities, these foods often have a high glycemic load GL. The GL refers to how much a food raises your blood sugar levels, based on the serving size.
Research has shown that just a single meal with a high glycemic load can impair memory in both children and adults Another study in healthy university students found that those who had a higher intake of fat and refined sugar also had poorer memory This effect on memory may be due to inflammation of the hippocampus, a part of the brain that affects some aspects of memory, as well as responsiveness to hunger and fullness cues The study found they had almost double the risk of mild mental impairment and dementia Carbohydrates may have other effects on the brain too.
For example, one study found that children aged six to seven who consumed diets high in refined carbs also scored lower on nonverbal intelligence However, this study could not determine whether consuming refined carbs caused these lower scores, or simply whether the two factors were related.
Healthy, lower-GI carbs include foods such as vegetables, fruits, legumes and whole grains. You can use this database to find the GI and GL of common foods.
Summary A high intake of refined carbs with a high glycemic index GI and glycemic load GL may impair memory and intelligence, as well as increase the risk of dementia.
These include sugars and highly processed grains like white flour. Trans fats are a type of unsaturated fat that can have a detrimental effect on brain health.
While trans fats occur naturally in animal products like meat and dairy, these are not a major concern. These artificial trans fats can be found in shortening, margarine, frosting, snack foods, ready-made cakes and prepackaged cookies.
However, some studies have not found an association between trans-fat intake and brain health. Nonetheless, trans fats should be avoided. They have a negative effect on many other aspects of health, including heart health and inflammation 18 , 19 , 20 , The evidence on saturated fat is mixed.
One cause for this may be that a subset of the test populations had a genetic susceptibility to the disease, which is caused by a gene known as ApoE4.
However, more research is required on this topic One study of 38 women found that those who consumed more saturated fat relative to unsaturated fat performed worse on memory and recognition measures Thus, it may be that the relative ratios of fat in the diet are an important factor, not just the type of fat itself.
For example, diets high in omega-3 fatty acids have been found to help protect against cognitive decline. Omega-3s increase the secretion of anti-inflammatory compounds in the brain and can have a protective effect, especially in older adults 22 , You can increase the amount of omega-3 fats in your diet by eating foods like fish, chia seeds, flax seeds and walnuts.
Cutting out trans fats completely and increasing the unsaturated fats in your diet may be a good strategy. They include foods such as chips, sweets, instant noodles, microwave popcorn, store-bought sauces and ready-made meals. These foods are usually high in calories and low in other nutrients.
A study in people found increased fat around the organs, or visceral fat, is associated with brain tissue damage. The nutrient composition of processed foods in the Western diet can also negatively affect the brain and contribute to the development of degenerative diseases 26 , A study including 52 people found that a diet high in unhealthy ingredients resulted in lower levels of sugar metabolism in the brain and a decrease in brain tissue.
Another study including 18, people found that a diet high in fried foods and processed meats is associated with lower scores in learning and memory Similar results were found in another large-scale study in 5, people. A diet high in red meat, processed meat, baked beans and fried food was associated with inflammation and a faster decline in reasoning over 10 years In animal studies, rats fed a high-fat, high-sugar diet for eight months showed impaired learning ability and negative changes to brain plasticity.
Another study found that rats fed a high-calorie diet experienced disruptions to the blood-brain barrier 30 , 31 , The blood-brain barrier is a membrane between the brain and blood supply for the rest of the body.
It helps protect the brain by preventing some substances from entering. One of the ways processed foods may negatively impact the brain is by reducing the production of a molecule called brain-derived neurotrophic factor BDNF 10 , Therefore, any reduction can have negative impacts on these functions You can avoid processed foods by eating mostly fresh, whole foods such as fruits, vegetables, nuts, seeds, legumes, meat and fish.
Additionally, a Mediterranean-style diet has been shown to protect against cognitive decline 28 , Summary Processed foods contribute to excess fat around the organs, which is associated with a decline in brain tissue. Additionally, Western-style diets may increase brain inflammation and impair memory, learning, brain plasticity and the blood-brain barrier.
Aspartame is an artificial sweetener used in many sugar-free products. People often choose to use it when trying to lose weight or avoid sugar when they have diabetes.
It is also found in many commercial products not specifically targeted at people with diabetes. However, this widely used sweetener has also been linked to behavioral and cognitive problems, though the research has been controversial.
Aspartame is made of phenylalanine, methanol and aspartic acid Phenylalanine can cross the blood-brain barrier and might disrupt the production of neurotransmitters. Some scientists have suggested these factors may cause negative effects on learning and emotions, which have been observed when aspartame is consumed in excess One study looked at the effects of a high-aspartame diet.
Participants consumed about 11 mg of aspartame for every pound of their body weight 25 mg per kg for eight days.
By the end of the study, they were more irritable, had a higher rate of depression and performed worse on mental tests Another study found people who consumed artificially sweetened soft drinks had an increased risk of stroke and dementia, though the exact type of sweetener was not specified A study of repeated aspartame intake in mice found that it impaired memory and increased oxidative stress in the brain.
Another found that long-term intake led to an imbalance in antioxidant status in the brain 39 , Other animal experiments have not found any negative effects, though these were often large, single-dose experiments rather than long-term ones.
Additionally, mice and rats are reportedly 60 times less sensitive to phenylalanine than humans 35 , Despite these findings, aspartame is still considered to be a safe sweetener overall if people consume it at about 18—23 mg per pound 40—50 mg per kg of body weight per day or less According to these guidelines, a pound kg person should keep their aspartame intake under about 3, mg per day, at the maximum.
For reference, a packet of sweetener contains about 35 mg of aspartame, and a regular ounce ml can of diet soda contains about mg.
Amounts may vary depending on brand In addition, a number of papers have reported that aspartame has no adverse effects Summary Aspartame is an artificial sweetener found in many soft drinks and sugar-free products. For example, even though pasta has a low GI, a large serving can still cause the blood glucose levels to rise more rapidly than a smaller serving.
This is what is called the glycaemic load GL. The GL builds on GI, as it considers both the GI of the food and the amount of carbohydrate in a portion. GL is based on the idea that a high GI food consumed in small quantities would give the same effect on blood glucose levels as larger quantities of a low GI food.
The GL calculation is: GI x the amount of carbohydrates in grams in a serving of food ÷ Using a pasta example:.
Here is another example, where both foods contain the same amount of carbohydrate but their GIs are different:.
Both the small baked potato and the apple have the same amount of carbohydrate 15g. However, because their GIs differ the apple is low while the baked potato is high , their GLs also differ, which means the baked potato will cause the blood glucose level of the person eating it to rise more quickly than the apple.
Eating low GI foods 2 hours before endurance events, such as long-distance running, may improve exercise capacity. Moderate to high GI foods may be most beneficial during the first 24 hours of recovery after an event to rapidly replenish muscle fuel stores glycogen.
The GI can be considered when choosing foods and drinks consistent with the Australian Guide to Healthy Eating External Link , but there are limitations. For example, the GI of some everyday foods such as fruits, vegetables and cereals can be higher than foods to be eaten occasionally discretionary like biscuits and cakes.
This does not mean we should replace fruit, vegetables and cereals with discretionary choices, because the first are rich in important nutrients and antioxidants and the discretionary foods are not.
GI can be a useful concept in making good food substitution choices, such as having oats instead of cornflakes, or eating grainy bread instead of white bread. Usually, choosing the wholegrain or higher fibre option will also mean you are choosing the lower GI option. There is room in a healthy diet for moderate to high GI foods, and many of these foods can provide important sources of nutrients.
Remember, by combining a low GI food with a high GI food, you will get an intermediate GI for that meal. The best carbohydrate food to eat varies depending on the person and situation. For example, people with type 2 diabetes or impaired glucose tolerance have become resistant to the action of insulin or cannot produce insulin rapidly enough to match the release of glucose into the blood after eating carbohydrate-containing foods.
This means their blood glucose levels may rise above the level considered optimal. Now consider 2 common breakfast foods — cornflakes and porridge made from wholegrain oats. The rate at which porridge and cornflakes are broken down to glucose is different. Porridge is digested to simple sugars much more slowly than cornflakes, so the body has a chance to respond with production of insulin, and the rise in blood glucose levels is less.
For this reason, porridge is a better choice of breakfast cereal than cornflakes for people with type 2 diabetes.
It will also provide more sustained energy for people without diabetes. On the other hand, high GI foods can be beneficial at replenishing glycogen in the muscles after strenuous exercise. For example, eating 5 jellybeans will help to raise blood glucose levels quickly.
This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake. A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages.
Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation. No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods. It is important to identify any foods or food chemicals that may trigger your asthma, but this must be done under strict medical supervision.
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Actions for this page Listen Print. Summary Read the full fact sheet. On this page. About the glycaemic index GI Digesting and absorbing carbohydrates The glycaemic index GI Glycaemic load GL GI and exercise Using the GI as a guide to healthy eating Choosing between high and low GI foods Where to get help.
About the glycaemic index GI Foods and drinks provide our body with energy in the form of carbohydrates, fat , protein and alcohol. Digesting and absorbing carbohydrates The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose.
The glycaemic index GI The glycaemic index GI is a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time — usually 2 hours. These ranges, along with some example foods, include: low GI less than 55 — examples include soy products, beans, fruit, milk, pasta, grainy bread, porridge oats and lentils medium GI 55 to 70 — examples include orange juice, honey, basmati rice and wholemeal bread high GI greater than 70 — examples include potatoes, white bread and short-grain rice.
Glycaemic load GL The amount of the carbohydrate-containing food you eat affects your blood glucose levels.
Boost glyceemic brain health while promoting healthy blood sugars with this Antioxidant and vision protection and delicious 7-day meal hfalth for diabetes. Emily Lachtrupp is a Low glycemic for brain health dietitian experienced in Braln counseling, recipe analysis and helath plans. She's worked with clients who struggle with diabetes, Muscle preservation and proper supplementation gor, digestive issues fir more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. In the United States, about 1 in 10 people are living with diabetesand 1 in 9 people report experiencing cognitive decline feeling that confusion or memory loss is happening more often. While these stats might be alarming, the good news is that there are steps we can take to improve both our cognitive health and our diabetes. Even better—there's surprisingly quite a bit of overlap in the recommendations for protecting your noggin and improving your blood sugar levels.
Foods and LLow provide our belly fat trimming strategies with bfain in the form of carbohydrates, fatprotein vor alcohol. Foods with carbohydrates include Low glycemic for brain health, goycemic cereals, rice, pastalegumes, corn, Muscle preservation and proper supplementation, fruitmilkyoghurtsugarbiscuits, cakes and lollies. The digestive system breaks down carbohydrates in foods and drinks into simple sugars, mainly glucose. For example, both rice and soft drink will be broken down to simple sugars in your digestive system. The pancreas secretes a hormone called insulin, which helps the glucose to move from your blood into the cells.
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