Everything you do comes from your brain, your command center of thought, movement, and emotion. You rely on this mind machine to operate at optimal efficiency, and in turn, it relies on you to feed it properly. What if we told you there are specific foods that impede brain function? Foods that hurt memory and attention span and foods that compromise brain longevity. If you’ve been wondering about these foods for some time and need clarification on why we’ve all made such poor decisions in the past, this is the article for you. Here are the seven worst foods for your brain—and why. The sooner you eliminate them from your daily diet, the sooner you’ll be on your way to proper mind preservation for decades to come!
As a human who writes anything from articles to essays to communications to just trying to recall where your keys are located, everyone could use mental clarity at one point or another in their day. But certain foods cloud cognition, slow recall, and run the risk of developing neurodegenerative diseases like dementia. This isn’t fear-mongering; this is fact-mongering so that you have power over everything you put in your mouth and, ultimately, a better quality of life. The best part is you have the power over everything you eat and drink. Therefore, the following seven foods should be consumed less frequently to help restore your brain power and mental clarity. Here they are!
1. Sugary Drinks
The first one might be something you consume daily—sugary drinks. Sodas, energy drinks, sweet teas, and even some fruit juices are laden with sugar. Why is this bad for your brain? Sugar encourages overindulgence and leads to poor glucose levels—which will affect your brain’s ability to operate. When you engage in too much sugar intake, you experience a spike in glucose levels. Over time, glucose spikes lead to inflammation in the brain, which reduces the ability to remember and concentrate.
Studies show that the more sodas you drink, the more likely you are to get dementia—meaning your memory fails you or your thinking becomes cloudy. For example, one soda means you’re more likely to develop type 2 diabetes—which is bad enough—but also linked to Alzheimer’s. And diet or zero-sugar sodas are not much better. They’re crammed with artificial sweeteners that confuse your brain and make you want to crave more sugar.
So what’s the best thing to drink? Water, herbal teas, or plain seltzer keep the mind nice and sharp. If you’re not a fan of water but you desire a kick of flavor and do not want to jeopardize your brain, squeeze a little lemon or add a cucumber slice.
2. Refined Carbohydrates
The second thing to avoid are refined carbohydrates—white bread, white rice, pasta, and baked goods made from white flour. While having an airy bagel or bowl of spaghetti might sound good, refined carbs do nothing for your brain. Why? Because during the refinement process, carbs are stripped of nutrients and fiber, making those carbs function like sugar in the body. This brings blood sugar surges comparable to sugary beverages.
What do blood surges do? They cause inflammation and stresses in the brain, leading to brain cell damage over time, which makes it harder to focus or remember down the line. Not only that, but studies show that people who consume refined carbs run the risk of being diagnosed with dementia more often. One study found that people who opt for refined carbs experienced a more rapid decline in cognition than those who ate whole grains.
The answer is simple: switch to whole grains instead. Brown rice, quinoa and whole-wheat bread are more slow-releasing energy options that stabilize your blood sugar. For instance, a simple swap from white pasta to whole grain or vegetable noodles can go a long way for preventing cognitive decline.
3. Trans Fats
And speaking of fats you don’t want, trans fats are the worst for your brain. Trans fats are manmade fats which appear through processing, like margarine and shortening—as well as many packaged goods. If you’ve ever eaten store-bought cookies, pre-packaged crackers, or microwave popcorn, you know what I mean. Even fast food—fried chicken, French fries—carries trans fats, too. Why is this such a big deal?
Trans fats create inflammation in your body—everywhere. And in the brain. But when the brain is inflamed, the blood vessels responsible for supplying the brain with oxygen are negatively impacted. Without oxygen, the brain fails to operate. Studies show an association with ingesting trans fats and memory issues, plus Alzheimer’s disease. Therefore, over time, even the smallest bit of trans fats consumed is of no value.
The good news? Trans fats have been banned in many countries; however, they’re still found in select products. Read your ingredient lists and look for “partially hydrogenated oils”—another name for trans fats. Instead, select fried/processed snacks at your own peril, and learn to love the wonderful fats of avocados, nuts and olive oil. These are gifts to your brain, not hindrances. Don’t you want to know what’s in your food for peace of mind?
4. Highly Processed Foods
Processed foods are ubiquitous. Frozen pizza, ramen, these meals that require little time to prepare are detrimental to your health and brain. Processed foods are loaded with sugars, trans-fats, and negative chemicals, in addition to preservatives. Such foods are also stripped of nutritional value necessary for a healthy brain—vitamins, minerals, and antioxidants.
When you consume high quantities of processed foods, your brain volume in specific regions can decrease over time. One study notes that an increased intake of processed foods is associated with lower brain volumes—in particular, areas responsible for memory and learning. Processed foods can also harm subtler health aspects, like your gut. The gut has a heavy association with the brain. Ever hear of the gut-brain axis? A healthy gut leads to healthy cognitive function, and processed foods disrupt this.
How can you avoid processed foods? Learn how to make healthy meals from scratch. Whole foods are less processed; fresh fruits and vegetables, lean proteins and whole grains. If you don’t have time, batch-cook easy stir-fries or salads. Educate yourself, meal prep so you don’t give in to temptation when you want pizza.
5. Alcohol
While a glass of wine or beer now and then can be tasty and enjoyable, alcohol can devastate your brain when abused. Alcohol abuse negatively affects the brain in the short and long term. In the short term, it clouds judgment and limits decision-making. In the long term, it shrinks your brain and kills neurons—the cells you need for rational thought and memory retention.
Chronic alcohol use increases your risk for dementia and overall cognitive decline. One doesn’t have to be a daily drinker, either; excessive drinking on occasion can do the same damage. For instance, binge drinking— where you drink too much in one sitting— has been shown to shrink your hippocampus— the control center for memory. In addition, females are more prone to alcohol’s effects since their bodies metabolize alcohol differently.
In the end, moderation is key. If you’re going to drink, do it in recommended amounts— 1 drink daily for females and 2 for males. Or drink nonalcoholic beverages like mocktails or seltzer. Those who drink less report better sleep, improved moods, and clearer thinking. Why not give your brain the break and see how you feel?
6. Artificial Sweeteners
When you see aspartame, sucralose and saccharin in ingredient lists, you’re looking at artificial sweeteners. Many products boast they’re sugar-free, whether diet sodas, sugar-free candy or yogurts with added low cal sweeteners. But the trap of thinking these are good for your health has been fallen into too many times; they’re not. They’re bad for your brain. Why? Because artificial sweeteners disrupt the balance of your gut microbiome which is vital to brain health.
Remember the gut-brain axis? When artificial sweeteners disrupt the balance of bacteria in your gut, it can lead to disrupted mood, anxiety and even memory disruptions. In addition, studies show that artificial sweeteners confuse your brain into thinking it wants more sweets, leading to overeating and weight gain. Being overweight is another risk factor for poor brain health and subsequent dementia.
Instead of artificial sweeteners, just a dab of honey or maple syrup—a little goes a long way—will suffice if you’re desperate for a sweet kick. But better yet, train your taste buds to appreciate things without added sweetness. Fresh fruit can do the trick and come with nutrients to help your brain. Win-win!
7. Too Much Red Meat
Beef, pork, and lamb are classified as red meats, and while they can be substituted in a healthy diet—but not too much—too much red meat can negatively impact your brain. Red meats are often high in saturated fat, causing a buildup of plaque in arteries and, eventually, decreased blood flow to the brain. When the brain doesn’t receive adequate blood flow, oxygen and nutrients are stripped away, causing problems with cognitive functioning.
When it comes to processed red meat, the situation is worse. Bacon, sausage, and deli meats contain way too much sodium, preservatives and unnecessary bad fats. Studies show that too much processed meat intake—including hot dogs—correlated with greater odds of dementia and Alzheimer’s disease. In addition, processed meats are filled with nitrates that promote inflammation in the brain.
This is one of those foods where cutting back is good enough; you don’t have to eliminate it all together. But when you do eat red meat, make sure it’s unprocessed. It’s better to stick to lean proteins like chicken or more fatty fish that are high in omega-3s, facilitating better brain function. Why not try a new fish recipe this week?
How to ensure your brain stays safe with diet
After learning about the seven most detrimental foods to your brain, it’s important to note that safeguarding it is a simple process. Eating for the brain isn’t that complicated—basically, eat whole foods with nutrients that help your brain work. Fresh fruits and vegetables, particularly healthy lipids and green vegetables are essential. Antioxidants in berries reduce inflammation while green leafy vegetables improve blood circulation. Nuts and whole grains promote fat and carb stability with fatty acids and carbohydrates that release slowly.
Drink water—your brain is mostly water (seventy-five percent), so if you’re hydrated, your brain thinks better. Eight cups a day (more if exercising) support even the highest functioning people in finding clarity. Finding clarity is also supported by daily exercise to accompany healthy eating—just twenty minutes a day improves circulation in the brain and elevates mood.
It’s the little things that add up to the big picture. Reduce one or two of these destructive foods and see how you feel by the end of the week before eliminating them all. If over time, you find yourself clearer with just some small changes, imagine what could happen if everything was altered.
Conclusion
Nothing is as valuable as your brain and what you put into your body for food influences this essential resource. Make sure to avoid sugary drinks, refined carbohydrates, trans fat, processed foods, alcohol, artificial sweeteners and too much red meat to guarantee short-term memory and long-term use for your brain. The advantages are available now to put into play without any expense—just change poor choices for better options. You’re in control!
Start small. Swap out that soda for water. Opt for whole grain pasta instead of your favorite for one meal. See how it sits in your body and mind. It’s not about eating perfectly—just progress. Your mind deserves the best fuel—so why not start today? Make one move toward one better option and see how it transforms your attention and motivation. Cheers to a more attentive you!