2. Refined Carbs
Refined carbohydrates include sugars and highly processed grains, like white flour.
These sorts of carbs generally have a high glycemic index (GI). this suggests your body digests them quickly, causing a spike in your blood glucose and insulin levels.
Also, when eaten in larger quantities, these foods often have a high glycemic load (GL). The GL refers to what proportion a food raises your blood glucose levels, supported the serving size.
Foods that are high-GI and high-GL are found to impair brain function.
Research has shown that just one meal with a high glycemic load can impair memory in both children and adults.
Another study in healthy university students found that those that had a better intake of fat and sugar also had poorer memory.
This effect on memory could also be thanks to inflammation of the hippocampus, a neighborhood of the brain that affects some aspects of memory, also as responsiveness to hunger and fullness cues.
Inflammation is recognized as a risk factor for degenerative diseases of the brain, including Alzheimer’s disease and dementia.
For example, one study checked out elderly people that consumed quite 58% of their daily calories within the sort of carbohydrates. The study found that they had almost double the danger of mild mental impairment and dementia.
Carbohydrates may produce other effects on the brain too. for instance, one study found that children aged six to seven who consumed diets high in refined carbs also scored lower on intelligence.
However, this study couldn’t determine whether consuming refined carbs caused these lower scores, or just whether the 2 factors were related.
Healthy, lower-GI carbs include foods like vegetables, fruits, legumes, and whole grains. you’ll use this database to seek out the GI and GL of common foods.