If you lead an especially busy life, you may allow convenience to take precedence over health when it comes to your daily food choices. However, it’s crucial to remember that what we put into our bodies can have a major impact on our health—and that includes our brain health and cognitive function. In fact, while there are many great, nutrient-rich foods that can do wonders for your brain, there are also a number of processed options that could harm your cognitive health.
We checked in with nutrition expert Lisa Andrews, MEd, RD, LD a registered dietitian nutritionist, to shed some light on a few of the worst processed foods for your brain. She told us that packaged cookies, deli meat, microwavable dinners, and pastries are among the worst options. Read on to learn more about the effects of each.
1. Packaged Cookies
Andrews cautions against the allure of packaged cookies, citing their high content of calories, sugar, and fat, "which may lead to obesity, insulin resistance and risk of diabetes," she warns, noting that "Diabetes itself is a risk factor for dementia." Indeed, research has linked sugar intake with dementia in older women (along with any other health risks). Instead, she suggests opting for dried fruit as a healthier alternative. "Dried fruit tends to be a good source of potassium, which can lower blood pressure," she advises.
2. Deli Meat
Deli meat, a common staple in sandwiches, is another culprit of cognitive decline according to Andrews. She highlights its high sodium and fat content, both of which are detrimental to blood pressure and can increase the risk of strokes, thereby contributing to cognitive decline. She recommends cooking lean meats like chicken or turkey as a healthier substitute. "Cook a chicken or turkey in the crockpot and use this for sandwiches in place of deli meat," she suggests.
3. Microwaveable Dinners
Microwaveable dinners may offer convenience, but Andrews warns against their processed nature, high sodium, and low fiber content. "Similar to deli meat, frozen meals are very processed and often high in sodium and fat," she explains, noting that "Higher intakes of ultra-processed foods are linked with dementia." Instead, she advises preparing simple meals at home, such as beans and brown rice with salsa or grilled chicken with steamed broccoli and potatoes.
4. Pastries
Pastries, including cakes, muffins, and cookies, are not just indulgent treats but also significant contributors to cognitive decline, according to Andrews. She emphasizes their risks: "These high-sugar, high-fat goodies may raise blood cholesterol, which could increase the risk for strokes and dementia." To satisfy sweet cravings without compromising brain health, Lisa recommends yogurt and fresh fruit as a healthier alternative. "Yogurt and fruit are good for lowering blood pressure and also keep your gut microbiome healthy, which may reduce the risk for dementia by reducing inflammation," she explains. Noted!
All in all, Andrews urges individuals to reconsider their consumption of these processed foods for the sake of their brain health. By making smarter food choices and opting for whole, unprocessed alternatives, we can protect our cognitive function and enjoy better overall well-being. As the saying goes, "You are what you eat," and when it comes to brain health, every bite counts.
