Keto converts have long espoused the endless benefits of following the diet. In fairness, this high-fat, low-carb diet has been shown to help lose weight, according to studies. And the range of other benefits, including improving your insulin sensitivity by up to 75%. But new research has revealed that following the “high-fat, low-carb” mandate of this meal plan isn’t just good for the body, it could give your brain a boost, too.
The Study: Mixed Macros and Brain Health
A team of researchers at the University of Missouri looked at whether a ketogenic diet could benefit those born with the APOE4 gene, the most significant genetic marker linked to late-onset Alzheimer’s. One caveat, however, was that their research was conducted on mice.
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They found that female mice chowing on a ketogenic diet had more brain energy (and healthier gut bacteria) than those in the control group chomping on their typical menu consisting of more carbs. The theory: this diet might recalibrate how the brain fuels itself. Ketones produced by the body while in a state of ketosis – a metabolic state where the body burns fat for fuel instead of carbohydrates, producing ketones for energy – may be a better fuel source than the glucose yielded by your typical eating plan.
However, we’ll have to wait and see how these findings translate in a “more human” environment before we can reach a proper verdict.
Can Food Actually Change How You Think & Feel?
Certainly. This study’s findings notwithstanding, the mind-meal connection has been long documented. Not only can certain foods reinforce your brain against disease like Alzheimer’s, there are plenty of ingredients that have been shown to be proven mood-boosters.
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It all comes back to the gut–brain connection. Turns out your gut health doesn’t just affect digestion – it can play a major role in how you think and feel. Here’s how the two are linked:
- Gut microbiome: These are the trillions of bacteria living in your digestive system. Certain microbes break down food into chemicals that can influence brain function – shaping everything from your stress levels to your mood.
- Inflammation: Some foods can trigger inflammation, which can mess with your body’s ability to produce feel-good chemicals like dopamine and serotonin. The good news? Other foods can help keep inflammation in check.
- Glucose: What you eat affects your blood sugar, and big swings in those levels can cause mood dips or irritability.
Need proof? One study found that people who regularly ate ultra-processed foods were more likely to experience symptoms of depression. So, can you actually eat your way to a better mood? Maybe. Try adding some brain– and gut-friendly foods to your plate – your mind might just thank you.
Which Foods Can Improve Brain Function?
There are plenty, and new research is uncovering new ingredients with potentially brain-boosting benefits every year. Ultimately, the brain requires certain nutrients – like omega-3 fatty acids – to remain healthy. For instance, those aforementioned omega-3s can help build and maintain brain cells.
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Here are just a few mind-altering (no, not in a psychedelic way) foods to add to your diet:
1. Fatty Fish
We’re right back with those trust omega-3 fatty acids. As mentioned, they help construct membranes around the cells in your body. (Yes, your brain cells, too). One study discovered that people who wolfed down high levels of this nutrient had improved blood flow to their noggin, translating into better thinking and cognitive abilities. Try salmon, tuna or sardines.
2. Berries
These sweet (and sometimes tart) fruits contain plenty of flavonoid antioxidants. Research found that these compounds could have a beneficial impact on the brain by reducing inflammation, lowering your risk of cognitive decline, delaying neurodegenerative disease and improving comms between your brain cells. Try strawberries, blueberries and blackberries.
3. Leafy Greens
Research continues to show that leafy greens – like collard greens, broccoli, kale, arugula, and spinach – can support brain health. They’re packed with vitamins and minerals (including lutein, vitamin K, nitrate, folate, alpha-tocopherol, beta-carotene, and kaempferol) all linked to improved cognitive function.
