1. Flavored Yogurt
There are tons of health benefits to yogurt—if you choose the right variety, that is. "While yogurt can support gut-brain health, flavored versions often contain as much sugar as a dessert," Dr. Maniscalco warns. All that sugar can take a toll on your health, especially if you're consuming flavored yogurt regularly under the impression that it's a nutritious choice. "High sugar intake is linked to impaired memory and reduced neuroplasticity due to inflammation and insulin resistance in the brain," he tells us. That doesn't mean you have to give up your favorite creamy breakfast! Dr. Maniscalco recommends reaching for plain Greek yogurt with berries and cinnamon "for sweetness without the cost."
2. Vegetable Chips/Straws
It's no secret that regularly indulging in ultra-processed potato chips will spell trouble for your wellbeing. But even choices that seem like healthy alternatives, such as vegetable straws, can be detrimental in the long run. "Marketed as better-than-potato chips, these are often fried in inflammatory seed oils (like sunflower or canola) and lose nutrients during processing," Dr. Maniscalco tells us. "Chronic consumption of oxidized oils has been linked to neuroinflammation." The solution? Choose real, whole veggies instead. Roast kale, beet, or sweet potato in the oven with olive oil or avocado oil for homemade chips that your body will actually benefit from. "Alternatively, move towards nuts, seeds, and unsweetened dried fruit for snacking, which can satisfy the snack craving while providing fats and proteins that satiate," Dr. Maniscalco suggests.
3. Granola Bars
Often seen as a healthy, on-the-go breakfast, granola bars are deceptive. "Many are ultra-processed and packed with refined sugars, artificial flavors, and additives—all known to negatively impact attention, memory, and mood through dopamine system dysregulation and other mechanisms," Dr. Maniscalco says. Instead of adding store-bought varieties to your cart, make your own energy balls with oats, nut butter, and honey or dates. "These are quick/easy to make and can be prepped ahead of time for busy weeks," he tells us. Sign us up!
4. Protein Shakes with Artificial Sweeteners
If you're looking to up your protein intake, protein shakes are certainly convenient. But the bad news is that the artificial sweeteners in many of them come with a range of risks—including when it comes to your brain health. "Artificial sweeteners like aspartame may disrupt the gut-brain axis and have been linked to mood disorders and cognitive impairment in some studies. These are often low or no sugar, which makes them deceptively appealing," Dr. Maniscalco warns. If you really can't live without your protein shakes, blend unsweetened protein powder with banana, spinach, and almond milk instead.
5. Whole Wheat Bread
It's well-known that white bread is a no-go for your health. But did you know that whole wheat bread comes with its own risks? "Even 'whole grain' breads can spike blood sugar due to fast-digesting carbohydrates, contributing to brain fog and fatigue," Dr. Maniscalco explains. "The glycemic rollercoaster stresses the hippocampus—a brain region critical for learning and memory." Say it ain't so! When it's time to make a sandwich or whip up some avocado toast, sprouted bread or sweet potato toast is the best choice, he says.
6. Fruit Juices
Just because it's made with fruit, that doesn't mean it's healthy! Fruit juices are among the least nutritious, highest sugar beverages, which makes them a poor choice for brain health. "Though they contain some vitamins, most fruit juices are stripped of fiber and loaded with fructose, which in excess can impair cognitive function and promote brain inflammation," Dr. Maniscalco says. Your best bet is simply eating whole fruit—or if you want a flavored, low-sugar beverage, try fruit-infused water with mint and citrus slices.
7. Plant-Based Meat Alternatives
"Plant-based" doesn't always equal "healthy," Dr. Maniscalco reminds us. "While often viewed as healthier than meat, many plant-based meat alternatives are highly processed with additives, seed oils, and synthetic flavorings. These can disrupt neurotransmitter balance and increase oxidative stress." We had no idea! Instead of reaching for the processed imitation meats, try to prioritize whole-food plant-based proteins like lentils, chickpeas, or grilled tempeh. It may not taste like meat, but it will still be delicious—and your brain will thank you!
8. Swordfish
This might be unexpected to many. Dr. Janine Bowring, ND, says in a TikTok video that swordfish "tends to be very high in mercury, and heavy metal is going to destroy your brain cells." According to the neuroscience expert, swordfish can negatively impact brain health due to its high mercury content. This substance can build up in the brain, possibly causing cognitive issues such as memory loss, trouble focusing, and developmental delays.
9. Margarine
Margarine is "usually made from trans fats," which Bowring says is "very inflammatory for your entire body, but especially for your brain and your nervous system as well." The primary issue with margarine, the doctor stressed, lies in its possible high levels of trans fats, which are formed during the hydrogenation process used to solidify the oil.
These trans fats may have adverse effects on brain function and are linked to cognitive deterioration. They can interfere with the operation of cell membranes in the brain, possibly hindering communication between brain cells and affecting cognitive performance. Moreover, even margarine marketed as "healthy" can be harmful if consumed in large quantities, as too much fat in any form can be damaging.
10. French Fries
Lastly, the doctor explained how French fries are usually "fried in vegetable oil or canola oil," and these polyunsaturated fats, or PUFAs, "are very inflammatory as well." She went on to say that "studies have shown that by eating a lot of fried food, this decreases your brain power."
French fries, she emphasized, can negatively impact your brain due to their high calorie content, trans fats, and the presence of acrylamide, a compound that may harm neural health. Consuming fried foods can lead to brain inflammation, which damages blood vessels and impairs brain function. The cooking method produces acrylamide, a substance associated with neurological issues. According to the International Agency for Research on Cancer (IARC), acrylamide is likely carcinogenic to humans.
French fries fall under the category of ultra-processed foods, which are linked to cognitive deterioration. These foods undergo extensive processing and are rich in fat, sugar, salt, and various additives, while also having an extended shelf life.
11. Sugary Cereals
Sugary cereals are a popular breakfast choice, but they are often loaded with refined carbohydrates and added sugar. All that sugar can take a toll on your health. Nanavati explains, "This can cause blood sugar spikes and crashes, leading to brain fog and difficulty concentrating." The rapid fluctuations in blood sugar levels can make it hard for your brain to maintain steady energy, resulting in impaired cognitive function. Over time, consuming high-sugar breakfasts can lead to insulin resistance, which further exacerbates brain health issues.
Love points out that "Most of them are high in sugar, so that will spike your insulin and increase the risk of type two diabetes." Additionally, many cereals also contain wheat, which includes gluten. Gluten increases inflammation, further contributing to the risk of Alzheimer's disease and other inflammatory conditions.
12. Pastries and Donuts
Pastries and donuts are breakfast staples that are high in sugar and unhealthy fats. According to Nanavati, "This can impair cognitive function and contribute to memory problems." The combination of sugar and trans fats in these foods can cause inflammation and oxidative stress, which can negatively impact brain health and lead to issues with memory and focus. Additionally, the high-calorie content with little nutritional value means these foods can contribute to weight gain and associated metabolic disorders, further affecting brain function.