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The #1 Snack to Limit to Reduce Your Risk of Dementia, According to Science - Eating Well
You might notice something in common among the items that earned a spot on our list of six foods you should be eating every day for better brain health, according to a dietitian: they're high in antioxidants, fiber and healthy fats. But one thing they—and most of the core components of the brain-boosting MIND diet—are not super-high on? The glycemic index, which is related to their impact on blood sugar.
Often, foods that deliver a heavy "glycemic load" are rich in refined carbs. And a study published in the journal Alzheimer's & Dementia found that one time of day is most impactful to steer clear of these potentially brain-blasting foods. People who ate a daily afternoon snack high in refined carbs were more likely than their peers who opted for a lower-carb snack to develop dementia or Alzheimer's disease later in life.
To determine this, the researchers used data from the Three-City Study, a French population-based cohort of 9,294 people 65 years of age and older. They chose a representative subsample of 2,777 individuals from this group to complete a food frequency questionnaire for breakfast, lunch, dinner and snacks between meals. Each food consumed was scored on the glycemic index. Taking into account activity levels, total calorie intake, Mediterranean-like diet (their measure of diet quality) and type 2 diabetes status, the scientists discovered that total daily glycemic load and the glycemic load at breakfast, lunch and dinner were not associated with risk for dementia and Alzheimer's disease by the time of their 12-year follow-up. The only eating occasion high in glycemic load that did matter? An afternoon snack.*
You might notice something in common among the items that earned a spot on our list of six foods you should be eating every day for better brain health, according to a dietitian: they're high in antioxidants, fiber and healthy fats. But one thing they—and most of the core components of the brain-boosting MIND diet—are not super-high on? The glycemic index, which is related to their impact on blood sugar.
Often, foods that deliver a heavy "glycemic load" are rich in refined carbs. And a study published in the journal Alzheimer's & Dementia found that one time of day is most impactful to steer clear of these potentially brain-blasting foods. People who ate a daily afternoon snack high in refined carbs were more likely than their peers who opted for a lower-carb snack to develop dementia or Alzheimer's disease later in life.
To determine this, the researchers used data from the Three-City Study, a French population-based cohort of 9,294 people 65 years of age and older. They chose a representative subsample of 2,777 individuals from this group to complete a food frequency questionnaire for breakfast, lunch, dinner and snacks between meals. Each food consumed was scored on the glycemic index. Taking into account activity levels, total calorie intake, Mediterranean-like diet (their measure of diet quality) and type 2 diabetes status, the scientists discovered that total daily glycemic load and the glycemic load at breakfast, lunch and dinner were not associated with risk for dementia and Alzheimer's disease by the time of their 12-year follow-up. The only eating occasion high in glycemic load that did matter? An afternoon snack.*