Expert dietitian highlights certain foods that could increase dementia risk

A dietitian has highlighted the "role" specific foods play in exacerbating two health issues that might "contribute" to an elevated risk of dementia .

Kathleen Garcia-Benson, a nutrition expert with Top Nutrition Coaching, just this week pinpointed what kind of food to avoid for those aiming to shield their cerebral wellbeing and fend off dementia .

She urged utmost caution about munching on foods rife with these three components; added sugar, refined carbohydrates and dodgy fats.

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She particularly flagged up that added sugar can trigger "rapid spikes" in blood glucose, fostering conditions favouring cognitive deterioration.

Her advice was: "To protect brain health, it's important to prioritise balanced blood sugar levels and nutrient-rich foods that benefit the entire body."

The key, she said, is to opt for food loaded with fibre-heavy carbs, proteins, and wholesome fats, slashing excessive intake of added sugar, refined carbohydrates, and unsavoury fats.

"Added sugars break down quickly in the digestive system, leading to rapid spikes in blood sugar levels."

Adding more, she mentioned: "While this might come in handy under certain circumstances, like during an athlete's training session, regular consumption while inactive can cause insulin resistance and heightened inflammation, which increases the risk of cognitive decline."

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While added sugars are not the "sole factor" in dementia, their "role" in promoting insulin resistance and inflammation can "contribute to conditions" that increase the risk of cognitive decline and dementia.

Some people consume "plenty" of added sugars without developing dementia, but limiting these sugars and maintaining a balanced, nutrient-rich diet can support brain health and reduce the risk, says Kathleen.

She emphasised the importance of considering, "What is the added sugar replacing? " If it's taking the place of foods that help limit risk and promote health, it becomes more problematic than if one's diet primarily consists of nutrient-dense foods with some added sugars.

Kathleen further stated: "Low-nutrient foods can be enjoyed here and there with joy, but problems arise when they start causing more harm than good in how our bodies function."

"The goal is to listen and understand your body's unique signals and needs, fostering a healthy relationship with food that supports overall well-being, including brain health."

"Eating for physical, mental, social, and emotional well-being involves a balance that doesn't require all-or-nothing diets."

The NHS has warned that a diet low in fibre and high in saturated fat, salt and sugar can increase a person's risk of high blood pressure, high cholesterol, obesity, and type 2 diabetes.

It adds that Obesity and type 2 diabetes can increase the risk of Alzheimer's and vascular dementia.

However, it also emphasised that adopting a healthy lifestyle could help to reduce the risk of developing dementia.

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