When it comes to watching what you eat, your waistline isn’t the only concern! Your nutritional decisions make an impact on your whole body, including the brain. As your most important organ, you want to do everything in your power to protect it!
Of course, everything in moderation. There’s little harm in treating yourself to these foods once in a blue moon. Just don’t make a habit of it!
6 Sinister Foods that Can Cause Brain Damage
Food #1 – Sugary Drinks
I’m not just referring to soda here, but any drinks with a high sugar content: sports drinks, juice, sweet tea, and sodas. Check the label of any pre-made drinks you buy and check on that sugar content. An elevated sugar intake not only results in added pounds, addiction, and risks for Type-2 diabetes and heart disease, but it is known to cause inflammation.
Type-2 diabetes has been linked to the development of Alzheimer’s. Inflammation caused by a high-sugar diet can increase risk of dementia apart from a diabetes diagnosis. Generally speaking, more sugar means more inflammation, which impairs memory.
Food #2 – Processed Carbs
Carbs in theory are a good source of fuel and energy for the body. That’s why athletes are known to carb-load before a big run. However, carbs can be dangerously “empty” calories. Refined carbs are those that have had natural fiber removed or altered. They’re lacking in essential nutrients and often included added sugars. This makes processed (or simple) carbs high on the glycemic index, which spikes your blood sugar! That high glycemic load (GL) and glycemic index (GI) reduce brain function.
Both children and adults can have poorer memory and recall skills with just one high GL meal! This is likely due to the inflammation caused in the hippocampus.
Food #3 – Alcohol
While some alcohol in moderation, like a daily glass of red wine, may be beneficial, alcohol in excess can be harmful to the brain. The damage varies depending on the volume of alcohol consumed – just know that chronic use can reduce brain volume and disrupt the chemical the brain uses for communication. Even if alcohol consumption isn’t chronic, it can still be harmful.
Alcohol is a known as a common migraine trigger and can impact the ability to recognize and regulate emotions.
Food #4 – Trans Fat
Trans fats are the nutritional boogeyman, but for good reason. Fats are a commonly demonized and misunderstood macro. Not all fats are bad and not even all trans fats are necessarily harmful. Naturally occurring trans fats, those found in meat and dairy, really aren’t the issue. Instead, it’s artificial trans fats that pose a real danger. These hydrogenated vegetable oils are in shortening, margarine, canned frosting, pre-packaged snack cakes, cookies, and other readymade snacks.
Again, their consumption comes with an elevated risk of Alzheimer’s, stunted memory and recall, and overall cognitive decline. Even dismissing the potential impact on brain function, trans fats are known to negatively impact heart health and cause inflammation throughout the brain, heart, and body.
Food #5 – Nitrates
Out of everything on this list, nitrates are what you’re likely least familiar with. Nitrates are chemicals commonly used to cure meat, and that’s largely what we’re referring to here. Nitrates have been known to contribute to mental health issues, notably depression, as well as increasing the risk for cognitive disorders like Alzheimer’s and dementia.
It’s recommended to cut back on your intake of cured meats, like those found in the deli section. You can, however, find uncured versions more often these days. These meats haven’t been cured with nitrates.
Food #6 – Fried Food
Let’s end on one we all know is bad for us, but we want it anyway. Fall is on its way, and with it come the promise of state fairs and their tempting stock of fried delights. (I’m looking at you, funnel cake and fried Oreos!)
Fried foods – our favorite processed delights – cause inflammation as well as damage to blood vessels. That impacts the blood supply to the brain, which then impacts the brain itself. Beware especially of the double-whammy: fried sweets. These have both the detriments of fried foods, trans fats, and excess sugar.
If you haven’t taken the step to cut back on the fried foods you consume, now is the time to do it!
Watching what we eat isn’t just about maintaining or losing weight – it’s about preserving our long-term health and quality of life!
What are some foods you’ve ditched and been healthier for it? Share in the comments!