SAEDNEWS: Foods That Harm Your Brain: The Known Brain Killers
You’ve probably heard countless times about brain-boosting foods like berries and salmon. These foods can help preserve memory and give you a strong, sharp mind. But what about foods that can negatively affect brain power and potentially lead to diseases like Alzheimer’s?
In this article, we’ll draw on recommendations from Brain Docs and highlight foods you should avoid to protect your brain.
David Perlmutter, a neurologist, explains: “Everyone today talks about gluten, carbs, and sugar, but we also need to pay closer attention to artificial sweeteners.”
A study conducted last year found that consuming calorie-free sweeteners can alter gut bacteria in ways that increase the risk of type 2 diabetes. If you develop diabetes, your risk of cognitive decline, including Alzheimer’s, is four times higher.
The mechanism is simple: diabetes reduces insulin sensitivity, raising blood sugar levels, which in turn increases the risk of brain degeneration. Surprisingly, people who consume artificial sweeteners are more likely to develop diabetes than those who don’t.
Gil Saltz, a clinical psychiatry associate at NewYork-Presbyterian Hospital, says: “I don’t like to label foods as entirely bad. Anything can be safe in moderation. But mercury is a notable exception, and it’s found mostly in fish.”
Larger fish have lived longer and accumulated more mercury. Mercury affects not only cognitive function but also the cerebellum, the part of the brain that controls balance, coordination, and vision.
Saltz personally monitors his mercury intake carefully. While he eats tuna, he limits it to once a week.
Tips to reduce mercury exposure:
Avoid shark, swordfish, and king mackerel—they are high in mercury.
Eat up to 340 grams per week of low-mercury fish like shrimp, salmon, or light tuna.
Limit white tuna to 170 grams per week.
Dr. Susan Albers, a clinical psychologist at the Cleveland Clinic, says: “I avoid packaged cookies and pre-made pizza dough. These often contain trans fats.”
Although many trans fats have been banned or removed, some are still used. Trans fats can shrink the brain, trigger inflammation, and disrupt neural communication. Studies show they can cause serious brain damage.
Dr. Sandra Aamodt, neuroscientist and author, warns: “I avoid sugary drinks because the brain’s regulatory system cannot handle the calories in them.”
Neurons in the hypothalamus cannot match consumed calories to energy burned through exercise. Sugary drinks do not reduce hunger the same way solid foods do, leading to higher consumption.
Since most people rely on hunger and satiety signals to guide eating, these signals must function properly. Eating whole foods, exercising, and avoiding soda helps maintain this system.
Dr. Kelly Brogan, a well-known psychiatrist, says: “After reviewing medical literature on gluten-free diets and implementing practical recommendations, I saw improvements in my patients.”
Gluten is present in many modern foods. For many, avoiding gluten-containing products can be difficult. Sticking to natural, whole foods—like meat, eggs, vegetables, fruits, nuts, seeds, and healthy oils—can reduce health issues related to gluten.
Dr. Diana Porwisch, director of strategy and programs at the University of Texas, advises: “It’s best to avoid processed foods such as fast food and soda.”
These foods often contain trans fats harmful to the heart and brain, along with high amounts of sugar and artificial ingredients. Regular consumption of processed foods can replace nutrient-rich foods that support brain health. They can lead to obesity, inflammation, and significant harm to the brain.
