Your diet plays an integral role in your cognitive health. And as you age, protecting your brain should be a major priority; cognitive decline is a common factor of aging, but with the right habits, you can reduce your risk of diseases like dementia and Alzheimer’s. Adding some brain-healthy foods to your plate and replacing inflammatory options is one great step in the right direction.
To learn more about some of the worst foods for your brain, we checked in with health experts Trista Best, dietitian from The Candida Diet and Geny Ann Augustine, MD. They warned against potato chips, artificial sweeteners, snack bars, and sugary cereals. Learn about the risks of each below.
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1. Potato Chips
We probably don't have to tell you twice that potato chips aren't the healthiest choice. But did you know that they could impact more than your waistline? This popular snack is packed with omega-6 rich oils and sodium, which is a recipe for health disaster. "They can cause inflammation in the brain and are linked to an increased Alzheimer’s risk with frequent intake," Best says. Over time, regularly munching on potato chips could raise your risk of neurodegenerative diseases, especially when combined with other unhealthy habits.
2. Diet Sodas and Artificially Sweetened Snacks
Does "diet" mean healthy? Not necessarily. In fact, diet soda and artificially sweetened snacks come with their own fair share of downsides—including when it comes to your brain. "Artificial sweeteners may disrupt brain neurotransmitters and gut-brain signaling," Best says. Some research has linked these disruptions to increased anxiety and even a greater risk of stroke and dementia when consumed in excess over a long period of time.
3. Ultra-Processed Snack Bars
Granola bars and protein bars are often marketed as health foods, but the truth is that their health benefits are often negated by the downsides of highly processed ingredients that can be a nightmare for your gut and brain. "They’re often high in added sugars, refined oils, and emulsifiers—all of which can disturb the gut microbiome and cause inflammation," says Best. And when your gut health suffers, your brain suffers; the inflammation and disruption to your microbiome can contribute to fatigue and even a higher risk of Alzheimer's disease.
4. Sugary Cereals and Flavored Oatmeal Packets
Breakfast cereal and flavored instant oatmeal may seem like easy, quick, convenient ways to fit breakfast into a busy morning. But that convenience comes at a cost. These products are typically loaded with processed carbs and sugar, both of which can be a nightmare for your health—both physical and mental. That's because, as Dr. Augustine explains, they lead to blood sugar spikes.
The blood sugar rollercoaster you get from these foods won't just put your weight loss goals at risk. "Spiking blood sugar fast is an inflammation trigger and feeds amyloid plaque that leads to Alzheimer’s," she warns. Stick to healthy carbs when possible.
