Reducing Sugars, Simple Carbs May Help Counter Effects of an Aging Brain

Antioxidants! Omega-3s! Anti-inflammatory diets! Can something you eat really help support memory?

It's become increasingly clear that how you eat may counteract the effects of an aging brain. "The best recipe is a diet that includes brain-building nutrients such as omega-3 fatty acids, antioxidants and certain vitamins, and steers clear of foods that promote high blood pressure, high cholesterol, obesity and diabetes," says Majid Fotuhi, M.D., formerly chairman of Maryland's Neurology Institute for Brain Health and Fitness and now chairman of the Memosyn Neurology Institute in Maryland. He's also author of the 2013 book Boost Your Brain: The New Art and Science Behind Enhanced Brain Performance.

So many studies have shown a link between dementia and obesity and high blood sugar at midlife that Alzheimer's disease has been dubbed "diabetes Type 3." In the fall of 2012, Mayo Clinic scientists found that people age 70 and older who ate a lot of simple carbohydrates (found in refined flours and rice) and sugar were nearly four times more likely to develop mild cognitive impairment than those who ate a healthier diet.

Your body does need a certain amount of sugar (glucose) to function properly. But a diet packed with sugar and the simple carbs regularly sends blood glucose soaring. High glucose levels, in turn, block blood flow to the brain, depriving it of the energy it needs to generate new neurons. Too much glucose has also been implicated in the formation of the tangles that are the hallmark of Alzheimer's disease.

Tip: You're already likely eating more sugar than you need, since it's added to many beverages and foods during processing, so don't add it to your coffee or sprinkle it on already sweet fruits. Instead of sodas, sports drinks and sweetened coffee drinks, drink water. If you eat canned fruit, make sure the label says "in its own juice," not sugary syrup.

The easiest way to cut down on simple carbs is to opt for whole-grain rice, breads and pastas. Whole grains are digested more slowly, so glucose also is released more slowly into the bloodstream, keeping you mentally alert longer. "Whole" or "whole grain" should appear on the label before the name of the grain.

Don't be fooled by phrases on labels that sound healthy but don't really mean much, such as "100 percent wheat," "cracked wheat," "multigrain" or "stone ground." Even better: Buy wheat berries, bulgur or farro — whole grains that haven't yet been ground into flour.