6 Foods and Drinks That Can Harm Your Brain Health

The brain is the control center of the body, playing a major role in regulating thoughts, emotions and movement. Maintaining brain health is therefore very important.

However, without realizing it the foods and drinks we consume daily can have a negative impact on brain function. So, what types of foods and beverages should be avoided?

6 Types of Foods and Drinks That Can Harm Brain Health

Excessive consumption of refined carbohydrates, trans fat rich foods and alcohol can negatively affect brain function and health.

1. Foods High in Trans Fats

Transfats are type a of unsaturated fat that can harm brain health. According to Healthline, naturally occurring trans fats found in animal products are generally not a major concern. What needs attention are artificial trans fats produced through industrial processing, known as hydrogenated vegetable oils.

These fats are commonly found in products like margarine, packaged snacks and baked goods. Several studies show that excessive intake of trans fats can impair memory, especially in people under the age of 45. In addition trans fats may trigger inflammation and increase insulin and cholesterol levels, all of which negatively affect brain function.

2. Refined Carbohydrates

Refined carbohydrates are those that have undergone excessive processing, such as grains that have lost most of their natural nutrients. According to Healthline, these carbs usually have a high glycemic index (GI), meaning they are quickly digested and cause spikes in blood sugar and insulin levels.

When consumed in large quantities, refined carbs also tend to have a-high glycemic load (GL). Foods with high GI and GL are known to negatively impact brain function.

Some studies have found that consistent consumption of refined carbohydrates can affect brain areas like the hippocampus and prefrontall cortex, which are important for memory, learning and social behavior.

3. Ultra-Processed Foods

Ultra-processed foods generally contain high levels of added sugars, fats, salt (sodium) and various preservatives. Examples include chips, candy, chicken nuggets, instant noodles and fast food.

A study found that if more than 19.9% of daily calorie intake comes from ultra processed foods over an 8 year period, it could increase the risks of cognitiive decline and impaired thinking ability.

4. Aspartame

Aspartame is an artificiall sweetener made a from  combination of phenylalanine, methanol and aspartic acid. Some studies link high intake of aspartame with cognitive, emotional, and behavioral issues, including learning difficulties, anxiety and symptoms of depression.

5. Alcohol

Alcohol can interfere with neurotransmitters chemical messengers the brain uses to send signals between cells. This disruption can have both short term and long term effects.

In the short term, excessive alcohol consumption can cause temporary memory loss (blackouts) due to impaired memory consolidation in the hippocampus. Over time, drinking large amounts of alcohol regularly may cause more serious brain damage.

6. Sugary Drinks

Sugary drinks are not only linked to increased risk of diabetes, heart disease, and dental issues but can also negatively affect brain health. Beverages high in sugar like soda and other sweetened drinks can lead to cognitive problems.

A small study in 2023 found that participants who consumed high amounts of sugar had twice the risk of develop dementia compared to those who consumed less sugar.