Carbohydrates have gotten a bad rap. Low Carb Diet This is why many people limit or cut out carbs altogether, but carbs are actually an excellent source of brain nutrition if you choose the right ones.
Carbohydrates give the body energy and are necessary for the brain to function properly, he explains. Dr. August Mirabel, He is a neurologist and director of the Multiple Sclerosis Center at Rush University’s Department of Neurosciences in Chicago.
The brain is about 20% of calories Dr. Miravalle says that despite making up just 2% of body weight, when consumed it boosts the brain. Burn calories When we think, when we remember, when we learn, and when we sleep.
The brain’s preferred source of energy, he says, is glucose, a type of sugar that comes from the carbohydrates you eat and drink. Your blood carries glucose to cells throughout your body for energy. Cleveland Clinic.
Carbohydrates are important for brain function, including improving mental health and slowing cognitive decline, but choosing healthy complex carbohydrates is crucial, he explains, and should be incorporated into a balanced diet that includes lean protein and healthy fats, along with plenty of exercise.
What carbohydrates are good for brain health?
Fruits, vegetables and whole grains are the best carbohydrates for your brain Dr. Thomas HollandHe is a physician-scientist at Rush University who studies the impact of lifestyle changes on chronic diseases associated with aging.
Related: “I’m a neurologist. These are games that actually have brain health benefits.”
These foods are considered complex carbohydrates because they take longer to break down in the body, “so they make you feel full and are processed in a way that allows the right nutrients to be extracted,” he explains.
Dr Holland adds that whole grains help increase good cholesterol and decrease bad cholesterol.
While all fruits and vegetables contain antioxidants, vitamins, and brain-beneficial nutrients, the most colorful varieties have the biggest impact. Julie Stefanski, RDN, Spokesperson for the Academy of Nutrition.
Berries in particular are high in polyphenols, plant compounds that protect cells from damage, she adds. FlavonoidsVitamin C, the polyphenol that gives berries their vibrant color, may help improve memory.
the study Eating strawberries and blueberries daily has been shown to delay cognitive decline by up to 2.5 years.
Fruits, vegetables, and whole grains are also high in fiber, which promotes gut health, says Dr. Holland. A healthy gut flora reduces inflammation in the brain and other parts of the body, lowering the risk of disease. Fiber also helps: Lower risk of dementia.
6 “bad” carbs that are good for your brain
Not all carbs are the same. Some carbs may seem unhealthy, but they are actually great for your brain. Here is a list:
1. Whole wheat bread
Many people have the misconception that bread is bad for you—and if you’re opting for ultra-processed white bread, that’s true—but whole-grain bread (as well as other whole-grain products) is a healthy source of complex carbohydrates that are good for your brain, says Dr. Holland.
Related: “I’m a neurologist and I eat this for lunch almost every day to help prevent Alzheimer’s.”
Whole grains are also high in fiber, which is good for your gut, brain, and heart. Vitamin B These too have been shown to improve neurological function and maintain brain health.
2. Potatoes
When you think of potatoes, you probably think of French fries, buttery mashed potatoes, or potato chips, which probably wouldn’t make the list of health foods. But as long as they’re not fried or slathered in butter or cheese, potatoes are actually a “great source of carbohydrates,” says Dr. Miravalle.
Potatoes are rich in potassiumPotassium transmits nerve signals to the brain that are necessary for learning and memory, and it also competes with sodium to help maintain electrolyte balance.
Eating the skin also provides fiber, Stefanski said, adding that roasting potatoes with the skin on with olive oil and fresh herbs is one of the healthiest ways to prepare potatoes.
3. Fortified breads and cereals
Whole grains are best, but not everyone can eat them, says Stefanski, and nutritious breads and cereals can also be healthy carbohydrate options.
In products such as fortified breads, pastas, and cereals, iron and B vitamins (such as thiamin, riboflavin, niacin, and folate) are added back in after refining. United States Department of AgricultureHowever, these foods may have less fiber than whole grains, so be sure to check the label.
4. Nuts
Nuts are High fat contentSo it might be tempting to avoid nuts, but they’re packed with fiber, antioxidants, and other nutrients that have benefits for your brain and other parts of your body.
Related: “I’m a neurologist and this is my afternoon snack almost every day.”
Eating walnuts in particular has been shown to improve cognitive test scores. the study These nuts contain high amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid that may help lower blood pressure and cleanse arteries.
5. Dried fruits
Dried fruit may seem like an overly sweet treat, but it’s still a source of carbs that have brain benefits, and while fresh fruit is generally a better choice, Stefanski says dried fruit can be a great source of fiber and natural sugars.
Fiber may help lower your risk of heart disease and gastrointestinal problems, and it may also be good for your brain. Dried fruit also contains antioxidants, which may help reduce these risks. Degenerative brain disordersDate consumption in particular may help prevent inflammation and oxidative stress in the brain. the study show.
6. Natural Sweeteners
Refined sugars can increase inflammation and hasten cognitive decline, Dr. Holland explains. Mental illnessDepression, etc.
However, natural sweeteners like honey may have the opposite effect. Honey When used in place of refined sugar in the diet, it has been shown to have anti-inflammatory and antioxidant properties that support overall health. the study Consuming honey has been shown to improve memory and may protect the central nervous system.
Why healthy carbohydrates should be part of a balanced diet
To optimize your brain function, Dr. Holland says it’s important to include healthy carbohydrates in a balanced diet: “You need good protein, good fats, and good carbohydrates, all of which enable proper organ function, proper bone and muscle formation, and proper brain function.”
He has studied the Mediterranean-DASH diet intervention for delayed neurogenesis, or Mind Diet It is good for brain health. It is a combination of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.
The MIND diet emphasizes green leafy vegetables and other vegetables, beans, berries, whole grains, fish, poultry, and olive oil. The diet also recommends avoiding fried foods, sweets, and red meat.
Stefanski says avoiding ultra-processed foods can also benefit brain health. study People who consumed more than 20% of their daily calories from ultra-processed foods were found to experience a more rapid decline in cognitive and executive function compared to those who ate fewer processed foods.
If you’re concerned about your brain health but haven’t been paying much attention to your diet, Dr. Holland says it’s not too late to make some changes.
“I often meet people in their 70s and early 80s who ask, ‘Well, at this point in my life, is this going to benefit me?'” he says. “Of course it does.”
next, Chocolate affects brain health.
source:
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August Mirabelle, MD Neurologist and Director of the Multiple Sclerosis Center in the Department of Neurosciences at Rush University
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Thomas Holland, MD Rush University Physician-Scientist
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Julie Stefanski, RDN, Spokesperson for the Academy of Nutrition and Dietetics
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