Fish is often referred to as “brain food.” For good reason, too: It’s high in omega-3s which are linked to reducing inflammation in the brain, which helps preserve memory and support mental health. Leafy greens, berries, nuts and dark chocolate all support brain health too.
Just as some foods are linked to benefitting the brain, some foods are linked to doing just the opposite, causing inflammation that can lead to chronic diseases and cognitive decline. There are some foods in particular that brain health experts hands down say are the biggest offenders. If you want to eat with brain health in mind, find out what you should eat minimally, if at all.
Related: 23 Ways to Boost Your Brain and Keep Your Mind Sharp at Any Age
Worst Foods for Brain Health
Brain Health Offender #1: Fast Food
There’s a reason why fast food, like burgers, chicken nuggets and French fries have such a bad rap. “The reason why fast food is so bad for brain health is particularly because of the oils that are used when making it,” says Dr. Annie Fenn, MD, a physician, chef and author of The Brain Health Kitchen.
Dr. Fenn explains that when cooking oils are heated to very high temperatures, it creates inflammatory particles called dietary advanced glycation end products (dAGEs). “You can actually measure levels of dAGEs in the blood,” Dr. Fenn says. High levels of these inflammatory particles can increase the risk for all sorts of health woes, including Alzheimer’s disease. “There is a direct correlation between intake of dAGEs and dementia later in life,” Dr. Fenn says.
Related: From McDonald’s to Chik-Fil-A, Nutritionists Say These Are the Healthiest Meal Options at Every Fast Food Chain
Brain Health Offender #2: Pastries and Baked Goods
Sugar cookies, chocolate cake, lemon loaves … there’s no question that baked goods like these are delicious, but unfortunately, eating them regularly can negatively impact the brain.
“Foods like candy, cookies, cakes and pies are high in sugar, which negatively impacts both brain and heart health,” says Cheryl Mussatto, RD, a registered dietitian and the author of The Nourished Brain. “In fact, I call these foods ‘brain-draining foods’ because they’re not healthy for the brain at all.”
Dr. Fenn agrees that sugar is pretty horrible for brain health, saying that it’s been scientifically linked to increasing the risk of both dementia and stroke.
Related: So Long, Brain Fog! Here Are the 11 Best Foods to Keep Your Mind In Tip-Top Shape
Brain Health Offender #3: Drinks With Artificial Sweeteners
Speaking of sweets, Mussatto says that artificial sweeteners (such as aspartame, sucralose and xylitol) should also be consumed minimally. “These sweeteners increase the number of bad bacteria in the gut, and the gut directly impacts the brain,” she says. She explains that the gut and brain are in constant communication with each other, so if something is negatively impacting the gut, it is likely negatively impacting the brain too.
Scientific studies have shown that aspartame elevates levels of cortisol (a.k.a. the stress hormone) and increases inflammation in the body. This can then impact the brain, causing behavioral and cognitive problems. “Consuming artificial sweeteners regularly can negatively impact learning and mood,” Mussatto says.
Artificial sweeteners are often found in diet sodas, energy drinks and other drinks labeled “diet” or “lite.” If you don’t like the taste of plain H20, Mussatto recommends infusing your water by adding fruit. “One idea is to freeze berries in ice cubes to add to your water,” she says. In the summer, she likes infusing her water with watermelon too.
Related: A New Study Finds This One Food Habit Has a Huge Impact on Cognitive Decline
How to Tweak Your Diet for Better Brain Health
If you regularly eat fast food, pastries and diet drinks, all of this may come as very unwelcome news. Here’s the good news: Both brain experts say that making changes to your diet can be done gradually and it’s never too late to start. Dr. Fenn points to a scientific study of people in their 70s comparing those who ate a diet primarily of processed foods to those who followed a Mediterranean-style diet. The more participants adhered to the Mediterranean diet, the less their brains atrophied with age.
Both brain health experts also point out that there are many books out there with tips on making your favorite foods with brain-healthy ingredients. Besides their own, a few to check out are The Brain Health Cookbook by registered dietitian Julie Andrews, RD, MIND Diet for Beginners by registered dietitian Kelli McGrane, RD, and The Healthy Mind Cookbook by Rebecca Katz and Mat Edelson.
“The biggest tip I have for people is to plan ahead,” Mussatto says. “Decide what you’re going to eat and do your shopping ahead of time.”
This way, she says, when you’re tired or stressed—two times when unhealthy food choices tend to be made—you’ll have foods on hand that will actually nourish your body and mind.
As you start taking steps to nix brain-draining foods from your diet, you’ll find that there are still plenty of delicious foods to enjoy. Chances are, they’ll make you feel better all around, too.
Next, ‘I’m a Neurologist—This is the Fruit I Eat Almost Every Day for Brain Health’
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