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Did You Know?
Eating Fat Can
Help Your Brain.
When it comes to healthy eating, we
often think of fat as the enemy. But a new study suggests that eating certain
fats may help keep your mind sharp. The study, from the Archives of
Neurology, shows that in addition to protecting against heart disease,
consuming good fats and avoiding bad fats is associated with a reduced risk of
Alzheimer's disease, which is associated with short-term memory
loss.
It is important to consider the fact that the
research has shown associations between diet and brain function. This study has
not proven that if you eat certain foods you will no longer experience senior
moments.
But the research does point to some interesting food for
thought. And since the good fats that were shown to have a protective effect are
beneficial in other ways, it's a good idea to consume them.
Eating for A Healthy Brain
Go for:
- "Good" Fats: Monos and Polys
Good fats include the monounsaturated fats and polyunsaturated fats. Monos are found in olive and canola oils, avocado, also nuts and even peanut butter. Polyunsaturated fats are found in fatty fish and also walnuts (these are the omega 3 fatty acids). Polys are also found in vegetable oils, such as sunflower, safflower and corn oil. In fact, those with the greatest intake (14.5 g) of these polyunsaturated fats found vegetable oils had a 70 percent decreased risk of the disease, when compared to those who consumed the fewest amount of these fats (7.4 g). Salad dressings are a source of these oils; you can look for them on ingredient lists.
- Choline
Choline is a nutrient found in eggs, fish, soybeans, nuts, and spinach, and it helps to form acetylcholine, which is a brain chemical involved in memory. Interestingly research has shown that a deficiency of choline, may impair memory. One particular study showed that individuals who received an intravenous solution for feeding that was deficient in choline scored below normal on verbal and visual memory tests, and their score improved when the choline was added to their diet. Generally speaking, choline deficiency is rare.
Avoid:
- "Bad" fats: Saturated and Trans
You want to avoid the saturated and trans fats. In addition to being associated with Alzheimer's, these fats also increase risk for heart disease. Saturated fats are found in full fat dairy foods like whole milk and butter. It is also found palm and coconut oils and red meats. Trans fats are found in French fries, margarines, and commercially prepared baked goods.
- Simple Sugars
Finally, avoid simple sugars, which are found in candy, sweets, and soda. These foods enter the bloodstream at a rapid rate and can cause a spike in blood sugar levels. And a few weeks ago, a study found that those who had difficulty controlling high blood sugar levels experienced impairments in memory and decreased cognitive performance.
Foods containing refined sugars tend to be high in calories, and don't offer much nutrition. There are 37 grams of sugar in a Coke, which accounts for all of the calories in the beverage. Generally speaking, it's best to combine all carbohydrates -- simple and complex -- with some fat to slow the rise in blood sugar.
Executive Fitness
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