Grain Brain author
David Perlmutter, M.D., reveals which eating habits may be
toxic to your noggin
By Robin Hilmantel
It's estimated that
5.2 million people in the U.S. currently have
Alzheimer's disease, and there is no cure -- but what if we told you that what
you're putting on your plate could be increasing your risk of dementia, as well
as a host of other neurological problems?
That's the concept behind the
bestseller Grain Brain: The
Surprising Truth about Wheat, Carbs, and Sugar --
Your Brain's Silent Killers,
by neurologist David Perlmutter, M.D.
Perlmutter points to a
growing body of research that shows higher-than-normal fasting blood sugar levels
may be toxic to your brain, even at readings previously thought to be safe: A
study published in October in the journal Neurology shows
that having an elevated fasting blood sugar is associated with a shrinkage of
the brain's memory center, even in individuals who don't have type 2 diabetes.
Other research published in August in the New England Journal of Medicine finds, similarly, that high fasting
blood sugar levels are linked to a higher risk of becoming demented, whether
you have a reading that qualifies you as diabetic or not.
"Pretty scary
stuff on the one hand," says Perlmutter, "but on the other hand, it's
empowering because you don't have to go down that road." Here's why: Just
as your diet can increase your odds of Alzheimer's, it may also help decrease
it if you follow certain guidelines. "What Grain Brain is bringing to the public's attention is that preventive
medicine really applies to the brain," says Perlmutter. "No one's
ever talked about that, and now it's time to bring the idea of diet and
lifestyle choices to brain health."
To reap the benefits
of a brain-friendly diet, Perlmutter suggests eliminating gluten altogether
(which he says can be harmful to your brain even if you don't have Celiac
disease) and limiting your carb consumption to 60-80 grams per day -- max.
These recommendations are pretty strict (to put it in perspective, the USDA's
recommended daily allowance for carbs is 130 grams for adults), and many
experts disagree with Perlmutter's assertion that gluten is toxic and that
complex carbohydrate intake should be so severely limited. But even if going
that low-carb is unrealistic for you, there are still some do-able dietary
changes you can make to promote healthy brain functioning:
Start
Eating More Fat
Yup, you read that
right. "In 1992, we were told [by the USDA], 'You've got to go low-fat,
no-fat -- that's what's best for your heart,'" says Perlmutter.
"Within 10 years, the rate of diabetes in America went up threefold, and diabetes doubles
your Alzheimer's risk." In fact, in a 2012 study published in the Journal of Alzheimer's Research, participants in the top quartile of fat
consumption (more than 35 percent of their calories came from fat) showed a 35
percent decreased risk of developing mild cognitive impairment (MCI) or dementia (as
compared to the bottom quartile, who consumed fewer than 17 percent of their
calories from fat). Granted, as you likely know, not all fats are created
equal: "Your brain is 60-70 percent fat," says Perlmutter. "That
fat has to come from somewhere, and to build a better brain you need good fats,
not damaged or modified fats." He suggests loading up on healthy monounsaturated
fats from sources like olive oil and avocados.
Watch
Out for Hidden Sources of Carbs
You may not be willing
or able to ditch gluten and limit yourself to 60-80 grams of carbohydrates a
day (which, as we mentioned previously, many nutritionists don't necessarily
recommend). But it is worth noting that the same Journal of Alzheimer's Research study found participants in the highest
quartile of carb consumption (more than 58 percent of their calories came from
carbs) showed almost double the risk of developing MCI or dementia when
compared to the bottom quartile (fewer than 47 percent of their calories came
from carbs). And while it's certainly smart to watch your intake of bread and
pasta, you may not even realize some of the big sources of carbs in your diet.
A cup of orange juice, for example, contains more than 33 grams of carbs -- and
can set you up for even more carb cravings later, thanks to the blood sugar
spike then crash it brings on. "The sugar [in an actual orange] is
released more slowly in a measured way," says Perlmutter.
Curb Your Sweet Tooth
Eating whole fruits is
better than drinking fruit juices (especially ones with added sweeteners), but
eating too many fruits can dramatically increase your carb intake, too (one
large apple, for example, has about 31 grams of carbs). Root vegetables also
tend to have higher carb counts than veggies grown above ground. The takeaway?
While you certainly don't have to avoid good-for-you foods like quinoa,
bananas, or spaghetti squash, it's important to remember that they can add to
your overall carb intake -- so serving size, as always, is key.
When
In Doubt, Choose Foods That Aren't Processed
It may be a no-brainer
(pardon the pun), but it's also one of the best things you can do for your
noggin, says Perlmutter. "Our most well respected peer-reviewed medical
literature today is clearly indicating that blood sugar is a cornerstone
pivotal player in terms of determining whether you become demented or
not," he says. And since so many foods that come in a bag or a box have
been linked to an increased fasting blood sugar, choosing more whole foods and
fewer packaged ones is crucial to keeping your brain healthy. "If you live
to be age 85, your risk for becoming an Alzheimer's patient is 50/50 -- the
flip of a coin," says Perlmutter. "Let's change that today and
improve your odds dramatically by simply making these lifestyle changes."
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