These “better-quality” carbohydrates are whole grains, foods high in fiber, and those ranked low on the glycemic index. These are food that break down glucose faster during digestion.
High-GI carbs to avoid include potatoes, white bread and white rice. Honey, orange juice. Whole-meal breads are medium-GI foods. Low-GI foods which should ideally be consumed more include green vegetables, most fruits, raw carrots, kidney beans, chickpeas, and lentils.
The pitfalls of high alcohol consumption have been written about for years but can never be overemphasized. The British Medical Journal reported in 2018 that people who had abstained from alcohol completely or who consumed more than 14 drinks per week had a higher risk of dementia compared to those who drank alcohol in moderation.
Alcohol primarily disrupts the ability to form new long-term memories; it causes less disruption of recall of previously established long-term memories or of the ability to keep new information active in short-term memory for a few seconds or more. As the amount of alcohol consumed increases, so does the magnitude of the memory impairments.
What are nitrates and are they a type of dementia food? Nitrates may be connected with depression even as they are used as a preservative and to enhance color in deli slices and cured meats like bacon, salami, and sausage. A recent study even suggests that nitrates can alter gut bacteria in such a way as to tip the scales toward bipolar disorder.
The maintenance of a good, healthy diet is always advisable for an individual’s overall health. However, studies have also shown that to maintain one’s long-term mental health and prevent the onset of dementia, food curation (certain types as mentioned above) can prove beneficial.
Understanding the molecular basis of the effects of food on cognition can help determine how best to manipulate diet in order to further promote mental fitness.
Learn more about Healthy Eating here.