15 Foods to Avoid to Prevent Dementia

Can we talk about aging and especially the one thing that comes with aging, cognitive decline aka memory loss.

We’ve all heard the terms “cognitive decline,” “dementia,” and “Alzheimer’s,” and frankly, they can be a little scary. But here’s the good news – we’re not helpless! While there’s no magic bullet, we can absolutely take steps to support our brains as we get older.

One of the most powerful tools in our arsenal? Our diet. Yes, what we eat plays a huge role in brain health. Remember the old saying ‘you are what you eat’. It’s so true.

If you want to eat junk food then your body, mind and soul will reflect that. Don’t believe me? Change your diet for 21 days and see what happens.

Today, I want to share with you some foods to avoid to prevent dementia and what we should be eating. I’m going to talk about the good, the bad and the ugly and what you can choose instead.

I watched both my parents fall deep into dementia, mom actually had full blown Alzheimers for over 15 years when she finally died at 88, and it’s not fun.

Being Italian, our kitchen was filled with pasta, bread, fried foods and sugary treats, every day-just a few of the foods to avoid to prevent dementia on our list.

Taking matters into my own hands to prevent dementia

It wasn’t until much later in life that I decided to take better care of my health and stay away from foods that cause dementia and cognitive decline. While I do realize that dementia is part genetics, it’s also part diet and it was up to me to make some drastic changes to prevent dementia and Alzheimer’s.

Over on my YouTube channel, we did a 30 day No Sugar challenge and wow, what a difference that made in my overall health!!

I’m not taking aging lying down. I’m going to do everything in my power to stay healthy and strong, including changing my diet, I quit smoking after 50 years, back at the gym and doing brain exercises as well.

After watching both my parents, I definitely don’t want dementia to hit me. Anyway, enough babbling. Let’s get to the foods to avoid to prevent dementia. And look, I know all the yummy foods are on this list but isn’t your health more important than your taste buds??

15 foods to avoid to prevent dementia

After doing some research and watching a ton of YouTube videos on foods to avoid to prevent dementia, here is a pretty good list and I’ve also added some alternatives for you to make your transition from junk food to healthy food easier for you.

Let’s dive in!

1. Sugary Drinks (Sodas, Fruit Juices, Sweetened Teas) and Sugar

Why avoid it? High sugar intake leads to insulin resistance, chronic inflammation, and increased oxidative stress, all linked to cognitive decline. Excess fructose, in particular, can be detrimental.
Nutritional Insight: These drinks, and sugar, offer minimal nutritional value, providing empty calories that contribute to weight gain and metabolic disorders.
Alternatives: Opt for water, unsweetened herbal teas, or sparkling water with a squeeze of lemon or lime. When it comes to sweets, opt for fruits instead.

2. Processed Meats (Hot Dogs, Deli Meats, Bacon)

Why avoid it? Processed meats are high in nitrates, nitrites, and advanced glycation end products (AGEs), which can damage brain cells and promote inflammation.
Nutritional Insight: These meats are often high in sodium and saturated fats, contributing to cardiovascular issues that indirectly affect brain health.
Alternatives: Choose lean, unprocessed proteins like chicken breast, fish, or legumes.

3. Refined Carbohydrates (White Bread, Pastries, White Rice)

Why avoid it? Refined carbs cause rapid spikes in blood sugar, leading to insulin resistance and inflammation, both harmful to brain health.
Nutritional Insight: These foods lack fiber and essential nutrients, offering little sustained energy and contributing to metabolic imbalances.
Alternatives: Switch to whole grains like whole wheat bread, brown rice, quinoa, and oats, which provide fiber and sustained energy.

4. Fried Foods (French Fries, Fried Chicken, Donuts)

Why avoid it? Fried foods are high in trans fats and AGEs, which promote inflammation and oxidative stress, damaging brain cells and increasing dementia risk.
Nutritional Insight: These foods are often high in unhealthy fats and calories, contributing to weight gain and cardiovascular issues.
Alternatives: Choose baked, grilled, or steamed foods instead. Use healthy oils like olive oil for cooking.

5. Artificial Sweeteners (Aspartame, Sucralose, Saccharin)

Why avoid it? Some studies suggest artificial sweeteners can disrupt gut bacteria, leading to inflammation and potentially affecting brain function. More research is needed but caution is advised.
Nutritional Insight: They provide sweetness without calories but may have unintended metabolic and neurological effects.
Alternatives: Use natural sweeteners in moderation, such as stevia, monk fruit, or small amounts of honey or maple syrup.

6. Excessive Alcohol Consumption

Why avoid it? Heavy alcohol use can damage brain cells, impair cognitive function, and increase the risk of dementia. Even moderate consumption can have negative impacts on the brain as we age.
Nutritional Insight: Alcohol provides empty calories and can interfere with nutrient absorption.
Alternatives: Limit alcohol intake or abstain entirely. If you drink, do so in moderation, following recommended guidelines.

7. Foods High in Trans Fats (Partially Hydrogenated Oils)

Why avoid it? Trans fats increase inflammation and impair blood vessel function, reducing blood flow to the brain and increasing dementia risk.
Nutritional Insight: These fats are detrimental to cardiovascular health, which is directly linked to brain health.
Alternatives: Read food labels carefully and avoid products containing “partially hydrogenated oil.” Choose foods with healthy fats like avocados, nuts, and olive oil.

8. Highly Processed Snack Foods (Chips, Crackers, Cookies)

Why avoid it? These foods are often high in unhealthy fats, refined carbs, and artificial additives, contributing to inflammation and oxidative stress.
Nutritional Insight: They provide minimal nutritional value and can lead to weight gain and metabolic disorders.
Alternatives: Opt for healthy snacks like fruits, vegetables, nuts, and seeds.

9. Excessive Salt Intake

Why avoid it? High sodium intake can increase blood pressure, which is a risk factor for cognitive decline and stroke.
Nutritional Insight: Excess sodium can disrupt electrolyte balance and contribute to cardiovascular issues.
Alternatives: Use herbs and spices to flavor food instead of salt. Read food labels and choose low-sodium options.

10. Red Meat (Especially in Excess)

Why avoid it? High consumption of red meat, especially processed red meat, is associated with increased inflammation and a higher risk of dementia.
Nutritional Insight: Red meat is high in saturated fats and heme iron, which can contribute to oxidative stress.
Alternatives: Limit red meat consumption and choose lean proteins like fish, poultry, and legumes.

11. Foods Containing MSG (Monosodium Glutamate)

Why avoid it? Some studies suggest that MSG can act as an excitotoxin, potentially damaging brain cells. More research is needed, but caution is warranted.
Nutritional Insight: MSG is a flavor enhancer that provides no nutritional benefit.
Alternatives: Avoid processed foods and restaurant dishes that may contain MSG. Cook with natural herbs and spices.

12. Dairy Products (Especially High-Fat Versions)

Why avoid it? High saturated fat content and potential lactose intolerance issues can contribute to inflammation in some individuals.
Nutritional Insight: Dairy can be a good source of calcium and vitamin D, but choose low-fat options.
Alternatives: Opt for low-fat or non-dairy alternatives like almond, soy, or oat milk.

13. Foods with Artificial Colors and Flavors

Why avoid it? Artificial additives can disrupt gut bacteria and potentially affect brain function. More research is needed, but it’s best to minimize exposure.
Nutritional Insight: These additives provide no nutritional value and may have adverse health effects.
Alternatives: Choose whole, unprocessed foods and read food labels carefully.

14. Excessive Caffeine

Why avoid it? While moderate caffeine intake may have some cognitive benefits, excessive consumption can lead to anxiety, sleep disturbances, and potentially contribute to cognitive decline over time.
Nutritional Insight: Caffeine is a stimulant that can disrupt sleep patterns and increase stress hormones.
Alternatives: Limit caffeine intake and avoid it in the late afternoon and evening.

15. Foods High in Copper (When Unbalanced with Zinc)

Why avoid it? While copper is essential, excessive copper intake, especially when unbalanced with zinc, can contribute to oxidative stress and amyloid plaque formation in the brain.
Nutritional Insight: A balanced intake of copper and zinc is crucial for brain health.
Alternatives: Ensure a balanced diet with adequate zinc intake from sources like oysters, pumpkin seeds, and chickpeas. Consult a healthcare professional if you have concerns about copper and zinc levels.
Side note: According to the Alzheimer’s Society “Copper has been the most extensively studied of the natural metals in the brain. It is not clear what role copper has in the disease. Several studies have shown that people with Alzheimer’s disease tended to have lower levels of copper in their brains.”

Related Article: 15 Powerful Superfoods That Prevent Dementia

final thoughts on foods to avoid to prevent dementia

By making informed dietary choices and being mindful of these foods to avoid to prevent dementia, you can take proactive steps to protect your brain health and reduce your risk of dementia as you age.

Aging is a privilege denied to many but if you aren’t aging in a healthy way, what’s the point? You’re simply existing waiting for the end. That’s no way to live. Live out your last years with zest!

Always consult with a healthcare professional or registered dietitian before you change your diet.