A dietitian has revealed how a common food plays a “role” in promoting two health issues that can “contribute” to conditions that increase our risk of dementia.
Kathleen Garcia-Benson, a dietitian from Top Nutrition Coaching, this week outlined the types of food people should avoid if they want to protect their brain health and stave off dementia.
She warned to be particularly careful with eating food that contains these three elements; added sugar, refined carbohydrates and harmful fats.
Added sugar in particular, she explained, can lead to “rapid spikes” in blood sugar and contribute to conditions that raise the risk of cognitive decline.
She said: “To protect brain health, it’s important to prioritise balanced blood sugar levels and nutrient-rich foods that benefit the entire body.”
“This means focusing on meals with fibre-rich carbohydrates, proteins, and healthy fats, while at the same time reducing excessive amounts of added sugar, refined carbohydrates, and harmful fats.
“Added sugars break down quickly in the digestive system, leading to rapid spikes in blood sugar levels.”
She continued. “While this can be helpful in certain situations, such as when an athlete is training, frequent consumption at rest can lead to insulin resistance and increased inflammation, raising the risk of cognitive decline.”
While added sugars are not the “sole factor” in dementia, their “role” in promoting insulin resistance and inflammation can “contribute to conditions” that increase the risk of cognitive decline and dementia.
Some people consume “plenty” of added sugars without developing dementia, but limiting these sugars and maintaining a balanced, nutrient-rich diet can support brain health and reduce the risk, says Kathleen.
She emphasised the importance of considering, “What is the added sugar replacing?” If it’s taking the place of foods that help limit risk and promote health, it becomes more problematic than if one’s diet primarily consists of nutrient-dense foods with some added sugars.
Kathleen further stated: “Low-nutrient foods can be enjoyed here and there with joy, but problems arise when they start causing more harm than good in how our bodies function.”
“The goal is to listen and understand your body’s unique signals and needs, fostering a healthy relationship with food that supports overall well-being, including brain health.”
“Eating for physical, mental, social, and emotional well-being involves a balance that doesn’t require all-or-nothing diets.”
The NHS has warned that a diet low in fibre and high in saturated fat, salt and sugar can increase a person’s risk of high blood pressure, high cholesterol, obesity, and type 2 diabetes.
It adds that Obesity and type 2 diabetes can increase the risk of Alzheimer’s and vascular dementia.
However, it also highlighted that adopting a healthy lifestyle could help to lower the chances of developing dementia.