What Are the 5 Worst Foods for Memory Loss in Aging Adults?

The Pointe at Lifespring, surrounded by the green hills of Knoxville, TN, boasts a verdant garden that offers beautiful sunsets and fresh air while you enjoy outdoor dining.

The connection between nutrition and cognitive ability is well-documented, with a long legacy of studies repeatedly proving it. Recently, Shima et al (2024) even found that controlling one's glucose intake is essential in preventing cognitive issues such as dementia. As such, if you want to reinforce your loved one's cognitive health, you will want to think about what they put into their body.

Below, you will find clear brain health tips in the form of learning the answer to the question, "What are the 5 worst foods for memory loss?" Discover better options for your plate and learn what different nutrients can do to protect you from the dangers of unhealthy foods.

1. Refined Grains and Sugary Carbs

A diet with plenty of white bread or other highly processed cereals can cause your blood sugar to skyrocket. Not only can this have a severely adverse effect if you're diabetic, but it also puts a severe strain on your mind.

In many cases, it may even lead to a drop in the creation of new memories during a "sugar high" due to inflammation and oxidative stress. Over time, this can lead to more severe memory loss in some cases.

At the same time, the American Heart Foundation reported recently on how refining grains strips nutrients like fiber and vitamin B from them, resulting in a less-nutritious meal.

Look into replacing any "sugary carbs" like white flour products or even white rice with other options, such as brown rice or a diet rich in whole grains. The foods you need to avoid are those that are high on the "glycemic index", a measure of how quickly they raise your blood sugar levels. Many websites online have information on these and can help you to find ingredients that better match your loved ones' needs, such as:

Barley
Quinoa
Steel-cut oats
Whole-wheat pasta

Cleveland Clinic has also recently stated that eating a diet rich in whole grains helps prevent diabetes, reinforcing the statement further.

2. Artificial Sweeteners

Many additives in sugar-free foods may seem healthy, but in fact have various links to other changes in the body. Products like diet sodas and sugar-free desserts often use these additives due to the lack of calories. However, families are now using them in such an abundance that they may have other effects.

Try to replace sweeteners with other, more natural sweetness options, such as:

Monk fruit extract
Agavia
Honey

While they may still have calories, they are not processed sugar and will be healthier for the person eating them. You may also want to monitor ingredient lists for foods that contain phrases such as "phenylalanine" or "sucralose". These are heavy in sweeteners and likely to have the largest effect on the body.

The Conversation even discusses how many people report side effects of these chemicals, such as:

Headaches
Dizziness
Mood changes

While it can be tempting to help avoid weight gain, ensure your loved one knows the effects on their body. Good food for cognitive health will not contain them. Some studies even suggest they could increase the risk of stroke, but more study is still needed.

3. Processed Foods High in Trans Fats

Many "partially hydrogenated" oils throughout processed food items contain chemicals that may lead to inflammation, especially in more senior individuals. This inflammation could even lead to cognitive damage if left unchecked, so try to avoid these if possible.

While the FDA banned them in 2018, you can still find them in quantities of less than 0.5g per portion, meaning that you may need to be extra stringent when checking ingredients.

Advise caregivers that to support a memory care lifestyle, they may need to swap out pre-packaged snacks that contain these foods with things like:

Air-popped popcorn
Fresh fruit
Seeds
Raw nuts

Aging and memory decline go hand in hand, and many seniors need a little extra nutrition to prevent it. So, as the brain's cells rely on healthy fats, getting some fat is essential.

These alternate snacks provide a more nutritious alternative without increasing the "trans fat" intake.

4. High-Sodium Foods

Too much salt can quickly raise blood pressure, leading to significant vascular damage, which could starve the brain of oxygen and nutrients. A lack of the right nutrients in the brain can quickly prove dangerous to someone prone to cognitive decline, so avoiding this, where possible, is vital.

Check any pre-packaged foods that you buy. For example, packaged soups or broths can often contain over half of a senior's daily sodium limit, meaning it is important to reduce.

For example, try swapping out canned beans, replacing them with dried and rinsed beans, or even fresher ingredients. In some cases, this can cut a meal's sodium content significantly without sacrificing the protein in the beans themselves.

If a mean needs additional flavors, then discard the "seasoning". Instead, use basic ingredients, like:

Herbs
Lemon zest
Garlic
Meat juices

These can replace any need for salt-heavy options.

Talk to our staff, too. The Pointe at Lifespring's cooks are ready to offer senior nutrition advice that doesn't stop food from tasting great.

5. Excessive Alcohol Intake

Many seniors still enjoy a drink late into their lives without considering the damage it could do to them. If they drink too much, too fast, it could cause long-term harm due to the poison that is alcohol, even if they only have moderate amounts. At the same time, alcohol can disrupt sleep and cause dehydration, triggering cognitive symptoms.

Encourage your loved ones to switch to alcohol-free options or ask them to cut them out of their diet for the best results.