This everyday nutrient could be ageing your brain, warn scientists

Diets rich in carbohydrates that trigger rapid blood-sugar spikes can increase the risk of dementia, warn scientists (Image: Pexels)

• Fast-spike carbs may raise dementia risk while slow-release carbs lower it
• Low-glycaemic diets linked to a 16 percent reduced risk of Alzheimer's
• High-glycaemic diets associated with a 14 percent increased dementia risk

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Carbohydrates are a staple in most diets. For years, they have gained a reputation for bloating waistlines or spiking blood sugar. However, recent research shows that the types of carbs you eat could influence the likelihood of developing dementia later in life.

Scientists have now found that diets rich in carbohydrates that trigger rapid blood-sugar spikes may increase the risk of dementia, while slower-release options may help guard the brain’s future.

During the study researchers tracked over 200,000 adults in the United Kingdom for more than 13 years, scrutinising their everyday eating patterns through detailed questionnaires. Over that period, more than two thousand people developed dementia.

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The pattern showed that the type of carbs you eat affects dementia risk. Slow-release carbs, like oats, lentils, beans, and whole grains, lowered the risk, while fast-spike carbs like white bread, sugary cereals, pastries, and soft drinks increased it.

6 food truths from the research

Not all carbs are equal: Foods like white bread and pastries spike blood sugar rapidly, and that’s where concerns begin for long-term brain health.

Slow  is often better: Whole grains, pulses and most fruits release glucose more gradually. These slow burners seem to be kinder to metabolic and brain health alike.

A lower glycaemic diet may cut risk by almost one-sixth: People who gravitated toward low–to–moderate glycaemic foods saw a roughly 16 per cent lower risk of Alzheimer’s compared with those on high-glycaemic diets.

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Higher spikes could add to dementia risk: Conversely, diets tipping toward high glycaemic index values were linked to roughly a 14 per cent increased risk, a figure that can loom larger over years or decades.

Food choices and their impact: The study puts diet alongside age, exercise and lifestyle as part of a bigger picture of dementia prevention, a reminder that daily choices may echo across decades.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.