A Neuroscientist Shares 3 Foods You Consider Cutting Out Because They 'Hurt Your Brain': Cinnamon Rolls, More

What we eat doesn’t just fuel our bodies; it also profoundly impacts our cognitive function, memory, and overall mental well-being. Poor dietary choices, particularly those involving highly processed foods and unhealthy fats, can lead to inflammation, oxidative stress, and other factors that negatively impact brain health , contributing to cognitive decline. On the other hand, a diet rich in whole, nutrient-dense foods can protect the brain, enhance mental clarity, and even reduce the risk of neurodegenerative diseases like Alzheimer’s.

Given the critical role that diet plays in brain health, it’s important to know which foods could be doing more harm than good. In a recent TikTok video , neuroscientist Dr. Robert Love and Dr. Heather Sandison, an expert in Alzheimer’s prevention and author of Reversing Alzheimer’s , discussed three common foods that may be particularly detrimental to the brain. Drawing from her extensive clinical experience in reversing memory loss and cognitive decline, Dr. Sandison explains why these foods should be avoided to safeguard your brain’s long-term health.

1. Cinnamon Rolls

Dr. Sandison starts by calling out a popular treat: cinnamon rolls. "This combination includes gluten, fat, and sugar, three insults not only to your gut but also to your brain," she explains. These highly processed foods are crafted for profitability and palatability, designed to be so delicious that you end up over-consuming them. However, the excess consumption of these ingredients can wreak havoc on your health, especially your brain. The high sugar content can lead to inflammation, while the gluten and unhealthy fats contribute to cognitive decline.

2. Seed Oils

The second item on Dr. Sandison’s list is seed oils, which are commonly found in restaurant food. "These are often found whenever we eat out. Things are cooked in rapeseed, also known as canola oil, sunflower oil, or safflower oil," she notes. These oils are considered "bad fats" because they can create inflammation in the body, including the brain. Instead, Dr. Sandison recommends cooking at home with "good fats" like coconut oil, avocado oil, and olive oil, which are much healthier for your brain.

3. Bread and Pasta

Finally, Dr. Sandison warns against consuming bread and pasta, which are often highly processed and loaded with gluten. "These again are highly processed and have tons of gluten in them, which can be highly genetically modified and often is sprayed excessively with glyphosate," she says. Glyphosate, a common herbicide, is "directly toxic to the neurological system," making it a significant concern for brain health. Dr. Sandison advises avoiding conventional breads or pastas that contain wheat to minimize exposure to these harmful substances.

Bottom line

Dr. Sandison’s advice is clear: avoiding these three foods—cinnamon rolls, seed oils, and conventional bread and pasta—can help protect your brain from damage and reduce the risk of cognitive decline. By making healthier food choices, you can support your brain health and overall well-being.