Diet guide: 7 worst foods for your brain health and their substitutes – Moneycontrol

Maintaining a healthy diet is crucial for optimal brain function, as the foods we consume significantly impact our cognitive abilities, mood, and overall mental health. Just as certain nutrients can enhance brain performance, other foods can have detrimental effects, leading to impaired memory, mood swings, and an increased risk of cognitive decline.
The brain, an energy-intensive organ, requires a constant supply of high-quality fuel to perform effectively. Diets high in unhealthy fats, sugars, and processed foods can cause inflammation, oxidative stress, and structural damage to brain cells, ultimately affecting mental clarity and cognitive function. Conversely, a diet rich in fruits, vegetables, lean proteins, and whole grains supports brain health by providing essential nutrients that promote neurogenesis, protect against oxidative damage, and support neurotransmitter balance.
By making mindful food choices, we can protect our brain health and enhance our cognitive abilities throughout our lives.
Here’s a detailed look at seven foods to avoid for better brain health suggested by Delhi-based neurologist Priyal Verma. (Image: Canva)

Sugary drinks
Sources: Soda, sports drinks, energy drinks, and fruit juices.
Effects: Sugary drinks can lead to an increased risk of type 2 diabetes, which has been linked to Alzheimer’s disease. They cause brain inflammation and impair memory and learning. Excessive sugar intake can also affect the brain’s structure and function.
Alternatives: Opt for water, unsweetened iced tea, vegetable juice, and unsweetened dairy products to stay hydrated without the adverse effects of sugar. (Image: Canva).

Refined carbs
Sources: Sugars and highly processed grains like white flour.
Effects: Refined carbs cause rapid spikes in blood sugar and insulin levels, which can lead to impaired memory and an increased risk of dementia. High-glycemic foods are associated with a higher risk of cognitive decline.
Alternatives: Choose vegetables, fruits, legumes, and whole grains. These foods have a lower glycemic index and provide more nutrients and fibre, helping to maintain stable blood sugar levels. (Image: Canva).

Foods high in trans fats
Sources: Shortening, margarine, frosting, snack foods, ready-made cakes, and prepackaged cookies.
Effects: Trans fats are linked to an increased risk of Alzheimer’s disease, poorer memory, lower brain volume, and cognitive decline. They also promote inflammation and negatively impact the brain’s overall health.
Alternatives: Foods high in omega-3 fatty acids such as fish, chia seeds, flax seeds, and walnuts are beneficial for brain health, reducing inflammation and supporting cognitive function. (Image: Canva).

Highly-processed foods
Sources: Chips, sweets, instant noodles, microwave popcorn, store-bought sauces, and ready-made meals.
Effects: Highly processed foods can cause brain tissue damage, reduce sugar metabolism in the brain, and increase brain inflammation. They are often high in unhealthy fats, sugars, and additives, which can affect cognitive function.
Alternatives: Fresh, whole foods like fruits, vegetables, nuts, seeds, legumes, meat, and fish provide essential nutrients that support brain health. (Image: Canva),

Aspartame
Sources: Many sugar-free products.
Effects: Aspartame has been linked to behavioral and cognitive problems, disrupted neurotransmitter production, and increased brain vulnerability to oxidative stress. While the evidence is mixed, some studies suggest that artificial sweeteners can have adverse effects on mental health.
Alternatives: Natural sweeteners or reducing overall sweetener intake can help minimize potential risks. Consider using honey, maple syrup, or stevia in moderation. (Image: Canva).

Alcohol
Effects: Alcohol consumption can lead to a reduction in brain volume, metabolic changes, neurotransmitter disruption, memory loss, and cognitive decline. Chronic alcohol abuse is particularly damaging, but even moderate drinking can have negative effects if not managed properly.
Recommendations: Moderate consumption is key, with an emphasis on avoiding binge drinking. Pregnant women should avoid alcohol completely due to the risk of fetal alcohol syndrome and other developmental issues. (Image: Canva).

Fish high in mercury
Sources: Predatory fish like shark, swordfish, tuna, orange roughy, king mackerel, and tilefish.
Effects: Mercury is a neurotoxin that can cause neurological damage, especially in developing fetuses and young children. High levels of mercury can impair cognitive function and lead to developmental delays.
Alternatives: Opt for low-mercury fish such as salmon, sardines, and mackerel. It’s also important to check local advisories for mercury levels in fish to ensure safe consumption. (Image: Canva)