Minimise Sugar and Refined Foods – Eat a low GL Diet

Keeping your blood glucose level down preserves your memory. That means avoiding sugar as much as possible and eating slow-releasing ‘whole’ carbohydrate foods such as wholegrain bread or pasta and oat cakes. Eating white bread is associated with a poorer cognitive test performance, whereas high fibre bread is associated with better performance. Eating carbohydrate foods with protein, for example brown rice with fish, or porridge oats with seeds, further reduces the glycemic load (GL) of a meal. Best fruits in this respect are berries, cherries and plums while grapes, raisins and bananas are high GL. These kinds of foods are consistent with a Mediterranean diet which has also been shown to reduce risk. Eat your fruit, don’t drink it. Fruit juice has a lot of sugar in it.