Did you know the foods you eat every day could be quietly increasing your risk for Alzheimer’s disease? Most people think of sugar and processed foods as bad for the waistline or heart — but these foods can also take a serious toll on your brain.
Here’s how some common ingredients contribute to cognitive decline and what you can do about it.
1. Sugar & Starchy Carbs: Starving the Brain
Refined sugars and high-carb foods (like white bread, pasta, and potatoes) spike blood sugar again and again, eventually impairing your brain’s ability to use glucose for fuel. Over time, this can lead to insulin resistance in the brain, a key driver of Alzheimer’s.
These sugars also form advanced glycation end products (AGEs), harmful compounds that trigger inflammation and damage neurons. Your favorite comfort foods may not be so comforting after all.
Watch out for:
- Bread, pasta, potatoes
- Baked goods and sugary cereals
- Sweetened beverages and snacks
2. Refined Seed Oils: Inflammatory and Damaging
Refined oils like canola, soybean, and corn oil undergo heavy processing that makes them pro-inflammatory. These oils contribute to oxidative stress, disrupt cell membranes, and can even break down the blood-brain barrier, allowing toxins to enter the brain.
They’re commonly found in:
- Packaged snacks
- Restaurant and fast food
- Your pantry — check those ingredient labels!
3. Ultra-Processed Foods: Gut-Brain Disruptors
Ultra-processed foods are a dangerous cocktail of bad fats, refined sugars, and chemical additives that throw your gut microbiome out of balance. Since the gut and brain are closely connected, an unhealthy gut leads to a foggy, inflamed brain.
Rule of thumb:
If it comes in a box, bag, or has ingredients you can’t pronounce, it’s probably not real food.
The Brain Impact: What Happens Over Time?
Consistently eating these foods can lead to:
- Brain insulin resistance
- Chronic inflammation
- Oxidative stress
- Toxic protein buildup (like beta-amyloid)
These are all hallmarks of Alzheimer’s disease and memory loss. Even if it doesn’t lead to Alzheimer’s, you may experience poor energy, weight gain, brain fog, and chronic disease as you age — all driven by diet.
Time for a Gut Check:
- Have these foods been a regular part of your diet for years?
- Have you noticed subtle memory lapses or difficulty concentrating?
- What’s your biggest challenge when trying to eat healthier?
The Good News: You Can Change the Trajectory
Alzheimer’s doesn’t “just happen.” The disease is often decades in the making, rooted in metabolic dysfunction and toxic exposures that begin long before symptoms appear. The earlier you take action, the better your chances of protecting your brain.
In fact, the earliest brain changes can start 20+ years before diagnosis — but they’re not caused in the brain. They’re caused by what’s happening throughout your body.
Alzheimer’s Is Not Just a Disease of Old Age
Most people are in their 60s or 70s when symptoms show up, but the disease process starts much earlier. And the longer it progresses silently, the harder it is to reverse.
That’s why awareness is powerful. Understanding that the process may already be underway — and that food plays a major role — is a crucial first step.
What Will You Do Differently Today?
If you’ve been concerned about your risk or are already dealing with Mild Cognitive Impairment (MCI) and don’t know what’s causing it, why not schedule a conversation to explore your options?
🧠 Click here to book an initial call with me.
Angela Chapman, M.Ed., FDN-P, is a certified ReCODE practitioner and brain health educator. Her weekly newsletter is packed with cutting-edge information on how to prevent, slow, or reverse cognitive decline.
📰 Want to stay informed? Sign up for Angela’s Sunday Brain Health Email.