Discover the Top Food to Cut Back On for Lower Dementia Risk: Expert Dietitian Insights

More than 55 million people around the world live with dementia. Alzheimer’s disease accounts for 60-70% of these cases, making it the most common form. This condition gradually kills brain cells, leading to memory loss and challenges with daily activities. Over time, even simple tasks can become difficult.

Aging is the biggest risk factor for dementia, especially after age 65. Genetics also play a role, as certain gene mutations are linked to Alzheimer’s. Surprisingly, there are lifestyle choices we can make to reduce our risk, particularly related to diet. “Antioxidant-rich foods like blueberries, leafy greens, salmon, black beans, and walnuts are great for brain health,” says Maggie Moon, M.S., RD.

On the flip side, sugary treats like candy are best avoided. Studies show that a high intake of added sugar can significantly raise the risk of developing dementia. Moon points out that higher blood sugar levels might be a factor in Alzheimer’s, as they can lead to insulin resistance in the brain, affecting memory.

For example, a study noted that every 10 grams of added sugar (about 8 gummy candies) per day raised Alzheimer’s risk by 1.3% to 1.4%. Those consuming the most added sugar faced a 19% increased risk of this disease. It’s clear—excess sugar can be harmful to our brains.

While it’s okay to enjoy a sweet treat occasionally, a consistent high sugar diet is unhealthy. “Too much sugar can lead to amyloid plaques in the brain,” says Laura M. Ali, M.S., RDN. These plaques disrupt communication between brain cells, something often seen in Alzheimer’s patients.

Limiting candy alone won’t guarantee freedom from dementia, but it’s a step in the right direction. Here are other effective strategies to maintain brain health:

• Engage in regular aerobic and strength training exercises.
• Quit smoking, as it harms brain health.
• Limit alcohol intake. If you drink, stick to two drinks a day for men and one for women.
• Stay socially active. Strong relationships can help protect your brain.
• Manage chronic conditions like hypertension and diabetes, which can affect brain health.
• Incorporate brain-friendly foods into your meals. The MIND diet emphasizes whole grains, nuts, berries, vegetables, and olive oil while limiting saturated fats and added sugars.

While no single choice can prevent dementia, being mindful of what you eat is essential. “Enjoying a small treat every now and then won’t harm your brain,” Moon concludes. What’s important is cultivating a balanced diet and healthy lifestyle overall.

For more insights on brain health, visit trusted sources like the Alzheimer’s Association.

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