Neurologists Identify Common Foods That May Increase Brain Health Risks
When it comes to longevity and health, we often focus on our waistline or our heart health. However, neuroscientists, doctors who specialize in the complex functioning of the brain, are increasingly warning that what we eat is a key tool in protecting our cognitive future.
Although the brain represents only about 2% of our body weight, it uses about 20% of our energy for the day. This high demand makes it incredibly sensitive to what we put on our bodies. In the latest light on brain health, several leading neurologists have shared some foods they personally avoid to keep their nervous systems sharp.
The Science: How Food Talks to Your Brain
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The relationship between your gut and your mind is controlled by the brain axis. This axis is a bidirectional communication network, meaning that the brain and our digestive tract (i.e “guts”) ‘talk’ to each other. When you eat, your body not only absorbs calories; it absorbs cells that can protect or irritate your nervous system.
In this relationship, there are two major scientific factors at play:
- Blood-Brain Barrier (BBB): This is a great choice”gate of safety” that protects your brain from toxins. However, certain foods, especially those high in refined sugars and trans fats, can weaken this barrier. This allows “leaky brain” conditions where harmful substances have a better ability to cross the BBB and enter the brain tissues.
- Neuroinflammation: Unlike the visible inflammation of a sprained ankle, neuroinflammation is invisible. It occurs when the brain’s immune system (microglia) becomes overactive due to malnutrition, leading to the gradual “short-circuiting” of neurons and contributing to diseases such as Alzheimer’s.
6 Foods Neurologists Avoid (And Why)
Naturally, when thinking about the best foods to eat for brain health and those best left on your plate, no one is better to ask than a neurologist. These workers have dedicated their lives to studying our brains and what affects brain health. The following foods are those that neurologists recommend eating with caution, if at all.
1. Protein Powder (The Danger of “Hidden Supplements”)
Although protein is important for brain function, most commercial powders are highly processed. Neurologists warn that some types contain heavy metals such as lead or mercury, or high amounts of artificial sweeteners. These can act as neurotoxins, disrupting neurotransmitter signaling.
“Those are the ingredients that give me pause when it comes to protein powders because they damage your gut microbiome,” said neurologist Friederike Fabritius in an interview with HuffPost. “A healthy and strong internal microbiome is very important for brain health because most of our neurotransmitters are produced in the gut.”
When using protein powder, stick to brands with a small, transparent ingredient list. If you don’t understand something on the label, look it up. Knowledge is very powerful in this regard.
2. Soda (Glucose Spike)
Both regular and diet sodas are available “no” list. Regular soda causes a large increase in blood glucose, which can lead to an increase in insulin in the brain. When brain cells become insulin resistant, they lose their ability to process energy, effectively “starving” your neurons. Diet sodas aren’t much better. Artificial sweeteners like aspartame can disrupt the gut microbiome, which produces the very chemicals your brain needs to regulate emotions, such as serotonin.
“Soda is one of the worst foods for brain health because it’s loaded with simple sugars, which damage the blood vessels that supply the brain,” said neurologist Dr. Shaheen Lakhan. Over time, this kills the brain from the energy it needs to function, leading to premature dementia and stroke.
3. Alcohol (“Brain-Shrinking” Solvent)
Alcohol is a neurotoxin that can easily cross the blood-brain barrier. It directly interferes with neurogenesis, the process by which the brain creates new neurons. Chronic use is linked to a decrease in brain volume (shrinkage), especially in the hippocampus, the area responsible for memory and learning.
“Alcohol is a neurotoxin that can damage both the central and central nervous systems, even when consumed in moderate amounts.” Said neurologist Dr. Byran Ho.
4. French Fries (Acrylamide Factor)
Fried food is a double risk. First, they contain a lot of fat, which strengthens the membranes of brain cells. Second, when starchy foods like potatoes are fried at high temperatures, they produce a chemical called acrylamide. Research suggests that acrylamide can cause oxidative stress, damaging the DNA inside your nerve cells.
“A diet that includes fatty foods like French fries can damage the blood vessels that supply the brain, causing cognitive impairment,” said Dr. Pedram Navab. “It reduces the integrity of the blood brain barrier (BBB) and leads to neuronal damage of the hippocampus, a part of the brain that is useful for learning and memory.”
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Surprisingly, many neurologists avoid certain types of decaf. To remove caffeine, many manufacturers use methylene chloride, a harsh solvent. While the FDA regulates residue levels, many experts prefer to avoid even trace amounts of a chemical known to have carcinogenic and neurotoxic potential.
“Solvents, the chemicals used to remove caffeine from coffee, are often toxic to humans,” says neuroscientist Sean Callan. “Many are associated with an increased risk of cancer or nerve damage, especially with large or repeated doses. Additionally, solvents such as methylene chloride (a solvent commonly used in the decaffeination process) are known to terminate the placenta, meaning pregnant women are at risk of exposing their unborn child to the solvent.”
If you’re going decaf, check out the “Swiss Water Process.” It uses only water to extract the caffeine.
6. Cannabis-Infused Foods (Edibles)
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As endorsements spread, so did concerns about superfoods. Neurologists warn that THC, the psychoactive component that produces the ‘high’, can affect brain function. This is our ability to plan, focus, and multitask. Because edibles take a long time to digest, users often consume higher doses than intended. This can lead to long periods of mental fog and impaired memory formation.
“Besides the short-term psychoactive effects of cannabis, tetrahydrocannabinol (THC) appears to constrict blood vessels in the brain,” said neurologist Dr. Lester Leung. “This can be very dangerous if used extensively by people with migraines, a very common headache condition, and heavy use of cannabis, can lead to stroke, even in young people, otherwise healthy.”
Read more: Post-Pandemic Spike in Gut-Brain Health Problems Raises Concern
What You should Are you eating?
While there are certainly many foods or types of foods that we should avoid for the sake of our brain health, there are thankfully just as many (if not more) foods that support and improve brain health. To keep your brain healthy, neurologists recommend a Brain Diet. This is a mix of Mediterranean and Dash cuisine. Science focuses on “neuro-protective” nutrients:
- Leafy vegetables: It is high in folate and Vitamin K, which helps delay cognitive decline.
- Fatty Fish: These are rich in Omega-3 fatty acids, which are the building blocks of your brain cell membranes. Think salmon, mackerel, and sardines.
- Berries: It is full of flavonoids, which act as “antioxidants” for your neurons, preventing oxidative damage.
- Walnuts: It’s like Mother Nature shaped them like brains for a reason. They are high in DHA, a type of Omega-3 that improves brain function.
The Bottom Line
Your brain is the most expensive part of the “housing” in your body. Protecting it doesn’t mean you won’t enjoy a toast or a drink again, but it does mean paying attention to chemical exchanges. By choosing whole, anti-inflammatory foods, you’re not just eating today; you’re investing in a sharper, clearer version of yourself for decades to come.
Read more: Scientists Find High-Fat Diet May Help Maintain Brain Health
