The 5 Food Groups to Limit for a Sharper Mind
Just as important as what you add to your diet is what you choose to limit. The MIND diet identifies five food groups that can be detrimental to brain health, primarily because they promote inflammation and oxidative stress.
1. Red Meats
This includes all beef, pork, lamb, and products made from them. Red meats are high in saturated fat, which has been linked to cardiovascular issues and inflammation, both of which can negatively impact brain health. The goal is to limit red meat to less than four servings per week.
2. Butter and Stick Margarine
These fats are high in saturated and trans fats. As we’ve learned, extra virgin olive oil is the preferred fat source. The MIND diet recommends limiting butter to less than one tablespoon per day and avoiding stick margarine altogether.
3. Cheese
While cheese can be a source of calcium, many full-fat varieties are high in saturated fat. The MIND diet suggests limiting your cheese intake to less than one serving per week to keep your brain in top shape.
4. Pastries and Sweets
This category includes most processed snacks, desserts, and sugary treats like cookies, cakes, and donuts. These foods are typically high in sugar, unhealthy fats, and refined flour, which can lead to inflammation and blood sugar instability, both of which are harmful to the brain. Aim for less than five servings per week.
5. Fried or Fast Food
These foods are often cooked in unhealthy oils at high temperatures, creating inflammation and oxidative stress. They offer little nutritional value while contributing to health problems that affect the brain. The recommendation is to limit these foods to less than one serving per week.
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