Are you worried about losing your sharpness as you get older?
Then start with one animal and two numbers. Among 493,888 British adults followed for eight years, each extra 25 grams a day of processed meat went with a 44% higher risk of dementia. Each extra 50 grams a day of unprocessed red meat went with a 19% lower one.
Same animal, opposite directions. What changed was what had been done to the meat before it reached the plate.
Handle a finding like that with care. These people were not assigned their diets. They chose them, and people who buy their meat fresh may differ from people who buy it processed in other ways as well. A second large follow-up, described below, agrees with only half of it.
That is the difference between a link and a test, and most of what is written about food and the brain rests on links. The foods you eat today can help protect your brain tomorrow. The honest version of that sentence says which foods have been tested, which are only linked, and which were tested and failed.
This site's position is that a keto or carnivore plate, built on fresh meat, fish and eggs with the sugar and starch taken out, is the best bet for the brain. Here are eight ways to eat for it, each one labelled, with what stands behind that position and what is still missing.
The diet built for the brain
Start with the biggest test, because it sets the tone. A diet was designed for the purpose: a hybrid of two respected diets, adjusted to favour the foods linked to a lower risk of dementia. Then 604 older adults with dementia in the family were assigned to it, or to a comparison diet, for three years. Both groups were helped to lose a little weight.
Both groups' thinking improved slightly. There was no difference between them, and none on their brain scans.
Food still matters. What the test says is that the standard list of brain foods, assembled from links, did not beat the diet it was set against. So take every "linked" below as a bet, and weigh the "tested" more heavily.
One thing both groups did was lose weight. Across 20 tests, deliberate weight loss in overweight people went with better attention and memory.
A longer look says the same about healthy eating in general. In it, 8,225 adults had their diet scored at around the age of 50 on a standard healthy-eating index. Over the next 25 years, the score made no difference to who developed dementia. A general score is too blunt. Which foods are on the plate matters, and that is why the rest of this page goes item by item.
1. Take out the sugar and the starch
Have you ever felt your brain slow down after eating a sugary snack? The long-term version is worse. Dementia Risk: What It's Linked To, and What You Can Change, linked below, has what years of raised blood sugar go with, and why a brain that is starting to struggle can still run on ketones, the fuel the body makes from fat.
Linked. Sugar on the plate. Among 789 older adults followed for about seven years, the fifth who ate the most sugar were twice as likely to develop dementia as the fifth who ate the least. Among 210,832 British adults, the larger the share of the diet that was sugar, the higher the risk of dementia.
The ketogenic diet began as a treatment for the brain. In 1921 Russell Wilder coined the name and used the diet on people with epilepsy, and it is still used for children whose epilepsy is hard to control. The idea is simple: with little carbohydrate coming in, the liver turns fat into ketones, which pass into the brain and take over from glucose as fuel.
Tested, small. A ketogenic diet. Twenty-three older adults with mild memory problems were assigned to a ketogenic, low-carbohydrate diet or a high-carbohydrate one for six weeks. Verbal memory improved on the low-carbohydrate diet, and the more ketones a person made, the better they did.
In 26 people with Alzheimer's disease, twelve weeks on a ketogenic diet improved daily functioning and quality of life against their usual diet. Their score for thinking rose as well, by too little to be sure of. And a review of ten tests of ketogenic diets and ketone-raising drinks in people with memory loss found that general thinking improved.
These are small groups, over weeks and months, in people whose memory had already slipped. Nothing yet shows that eating this way for decades prevents dementia. It is the direction every test so far has pointed.
The first weeks without carbohydrate can feel rough. The Quiet Signals of Mineral Deficiency has why, and what leaves the body along with the water.
The usual advice, to switch to whole grains, misses the point. Whole grains are still starch. How to Fix Blood Sugar Spikes Naturally has what low-carb, keto and carnivore eating do to the spikes.
If you want to watch it happen, a reads blood sugar and ketones from a finger-prick.
If you do only one of the eight, this site's view is that it should be this one: stay away from sugar. Sweeteners are the next question, and 10 Eye-Opening Benefits of Cutting Out Sugar and Choosing Healthier Sweeteners goes through them one by one.
Take the sugar and the starch off one meal a day, and notice the afternoon.
2. Build the plate on meat, fish and eggs
Linked. Fresh meat. The two numbers at the top: fresh ahead of cured and packaged. A second follow-up, of 133,771 Americans over several decades, agrees on the first half: processed red meat went with a 13% higher risk of dementia. It did not find the benefit for fresh red meat. People eating a serving or more a day were 16% more likely to report their own memory slipping. So the firm part is the comparison: whatever fresh meat does, processed does worse.
Linked. Fish. Fatty fish like salmon and mackerel go with a lower risk of dementia in long follow-ups, and fish oil capsules have a much weaker record. A tin of is the easy way in. 7 Natural Remedies to Boost Your Memory—and the Three That Pass the Test, linked below, has both.
Linked. Eggs. In Finland, 2,497 men were followed for 22 years. Those who ate the most of a form of choline that eggs are rich in had a 28% lower risk of dementia.
Linked. Going without. When older adults in China, Europe and the United States were compared by diet, vegetarians who ate eggs and dairy had a 28% higher risk of impaired thinking than people who ate everything, and vegans a 33% higher risk. The stricter the diet, the higher the risk. Among 1,285 older Taiwanese, a vegetarian diet went with more dementia.
You may have read that a vegetarian diet shrinks the brain. The measurement behind that headline is narrower. In 107 older adults scanned every year for five years, those with the least vitamin B12 in their blood had about six times the odds of losing brain volume fast. The group was small and the estimate is rough. But B12 comes only from animal foods, so a diet without them has to replace it.
There is a plainer argument as well. Several things the brain depends on come mainly or only from animal foods: vitamin B12, the omega-3 fats in fish, the choline in eggs, and creatine, which is named after the Greek word for meat. Why Am I Always Tired: When Chronic Exhaustion Has a Cause That Sleep Can't Fix has B12, and the memory article linked below has creatine.
Not tested. Carnivore. Eating only animal foods has yet to be put to a test of thinking. What exists is a survey of 2,029 people who had eaten that way for at least six months, of whom 95% reported better overall health. A survey of volunteers is the weakest kind of evidence, and it is the kind there is.
Whole peoples have lived close to it. The traditional Inuit diet was built on seal, whale, caribou and fish: low in carbohydrate, and high in fat and animal protein. As food from the store has replaced it, health problems have followed. Dementia among the Inuit has not been counted, so the brain is where that record stops.
The nearest thing to a test is nearly a century old. In the late 1920s the explorer Vilhjalmur Stefansson, who had spent a winter living with Inuit, and a companion ate nothing but meat for a year, checked at intervals at Bellevue Hospital. The report found "no evidence to show that these men suffered any ill effects". The meat industry paid for it, and it looked at two men's general health. Their thinking was not tested.
Make fresh meat, fish or eggs the centre of each meal.
3. Leave the factory food
Linked. Ultra-processed food. This is the largest signal on the page. Among 72,083 adults over 55 followed for ten years, each extra tenth of the diet that came from ultra-processed food went with a 25% higher risk of dementia. Swapping a tenth of it for unprocessed food went with a 19% lower risk. In 10,775 Brazilian adults, those who ate more of it than the lowest quarter declined 28% faster.
It also carries little of what the body needs. Across 9,317 Americans, the more of the diet that was ultra-processed, the less protein, zinc, magnesium, calcium and vitamins A, C, D and E it held, and the more sugar.
Eat food that still looks like what it was.
4. Choose your fats
The human brain is nearly 60% fat, which makes fat a strange thing to cut. This site's order is good animal fats first, olive oil in moderation, and seed oils last.
The reasoning. Polyunsaturated fats, the main fat in seed oils, are the ones that oxidise most readily, far more than the other kinds. Beef tallow and butter are about 4% polyunsaturated. Olive oil averages about a tenth, and can reach a fifth depending on the olive and the harvest. Sunflower oil's main fat is polyunsaturated.
Tested. Olive oil against low-fat. In Spain, 522 older adults at high risk of heart disease were assigned to a Mediterranean diet with extra-virgin olive oil, the same diet with nuts, or a low-fat diet. After six and a half years, both Mediterranean groups scored better on tests of thinking than the low-fat group. In a second group of 447, followed for about four years, those told to cut fat declined and those given olive oil held their ground.
Notice which group lost: the one told to cut fat. Animal fat was not in either test, and nothing yet sets it against olive oil for thinking. The order above rests on the chemistry.
Cook in butter or the fat that comes with the meat, and keep a jar of by the stove. Use olive oil in moderation.
5. Treat greens and berries as optional
Leafy greens and berries head every list of brain foods. What stands behind them is links, and each has a catch.
Linked. Leafy greens. Among 960 older adults followed for nearly five years, those who ate about one serving a day declined as slowly as people eleven years younger. They were not assigned to eat them.
The catch. Oxalate. Spinach is high in oxalate, a compound plants make partly for their own defence. Oxalate locks up minerals. When 13 adults took the same amount of calcium as spinach or as milk, they absorbed 5% of it from the spinach and 28% from the milk. In some people it also contributes to kidney stones. Chard and beets carry a lot of it too.
Spinach owes its reputation to a sailor. Popeye's strength is usually put down to the iron in his tin, though in a 1932 strip he says that "spinach is full of vitamin A". On the iron, spinach is no better a source than many other vegetables, and its oxalate may block the absorption of what it has.
Kale is no way round it. One reference lists kale as high in oxalic acid too, though in the one test that measured it, kale's calcium was absorbed well. Kale belongs to the cabbage family, which brings two more things. One is a group of compounds that can disrupt the thyroid's hormone production, an effect judged doubtful when the diet has enough iodine. The other is raffinose, a sugar people cannot digest. It passes to the gut bacteria, which ferment it, and that is where the gas comes from.
Linked. Berries. Among 16,010 women over 70, those who had eaten the most blueberries and strawberries over the years declined more slowly, by the equivalent of up to two and a half years of ageing. Berries are still fruit, and fruit is sugar. Most berries carry oxalate too.
Tested, and failed. Chocolate. Dark chocolate is sold as brain food on the strength of the compounds in cocoa. So cocoa extract was given to 2,262 older adults for three years. It did nothing for their thinking. Cocoa carries a good deal of oxalate as well, and a bar of chocolate brings sugar that the extract did not.
Treat greens and berries as small extras, cooked where they can be. Neither is required.
6. Do not buy the gut promises
The gut-brain connection is real: a communication pathway between your digestive system and your brain. What is sold on the back of it has not been shown.
Tested. Nothing yet. Across 22 tests with 1,551 people, probiotics, prebiotics and fermented foods had no significant effect on thinking. Most of the tests were small and short.
Eat yogurt, kefir, sauerkraut and kimchi if you like them. Do not buy a probiotic for your memory.
7. Watch what you drink
Water. Dehydration can impair your brain function, attention first. 7 Fun and Tasty Ways to Stay Hydrated Without the Boredom has how to tell when you have had enough.
Linked. Alcohol. In Britain, 550 adults had their drinking recorded for thirty years and their brains scanned at the end. Those who drank moderately, at 14 to 21 UK units a week, had three times the odds of shrinkage on one side of the brain's memory centre, compared with those who did not drink. Light drinking gave no protection over none.
Linked. Sugary drinks and juice. The Hidden Cost of Your Daily Sugary Drink has what one or two a day went with on brain scans, and daily fruit juice went the same way.
Green tea. One snapshot of 1,003 Japanese adults over 70: those who drank two or more cups a day were about half as likely to show impaired thinking. Coffee showed nothing in the same survey. A snapshot cannot say which came first, and green tea carries caffeine.
Water as the main drink.
8. Take vitamins where you are short
Tested. B vitamins, where they are short. In one test, 168 adults over 70 with mild memory loss took B vitamins or a dummy pill for two years. Their brains shrank by 0.76% a year on the vitamins and 1.08% on the dummy. Among those who started with high homocysteine, a blood marker that B vitamins bring down, the vitamins cut the shrinkage by 53%. The benefit sat with the people who were short.
Turmeric and ginger. Turmeric has two small tests of special extracts, with opposite results, and the memory article linked below has them. Ginger has nothing that tests it for thinking.
Vitamin D is in Dementia Risk, linked below.
Get B12, choline and the omega-3 fats from eggs, fatty fish and meat. You do not need a fortified cereal for any of them.
Where dementia is rare
Some peoples who still live from the land hardly know it. Among the Tsimane and Moseté of the Bolivian Amazon, who grow, hunt and fish their own food, six people out of 604 over the age of 60 had dementia, all of them past 80. That is about 1%, among the lowest rates in the world. Tsimane brains also shrink more slowly with age than brains in the United States and Europe.
They are not on a keto diet. About two-thirds of Tsimane calories come from complex carbohydrate, the starchy kind, and they are physically active. What their plates lack is sugar and factory food. Their neighbours the Moseté, who trade more with the towns, already eat more than four times as much sugar.
Then look at what happens when people live a Western life. Yoruba elders in Ibadan, Nigeria, developed dementia at a rate of 1.35% a year. African Americans in Indianapolis, followed by the same team with the same methods, developed it at 3.24% a year. And across 23 reports from rich countries, Indigenous peoples had more dementia than their non-Indigenous neighbours, up to five times as much, and at younger ages.
Much else changes along with the food, activity above all, so this is a link too. It keeps pointing at the same two things as the rest of this page: sugar and the factory.
If dementia runs in the family
Two things run in families: genes, and the table. Children take on their parents' recipes, portions and habits along with their DNA, and only one of those is fixed.
Among 196,383 adults over 60, those at the highest level of genetic risk were sorted by how they lived. Over eight years, 1.78% of those with an unfavourable way of living developed dementia, against 1.13% of those with a favourable one. The score counted smoking, activity, diet and drinking together, so food is one part of it. The genetic risk was the same in both groups. How they lived was the difference.
The single gene most tied to Alzheimer's raised the risk of dementia three to six times in the meat follow-up at the top of this page. It did not change what the food did. The meat findings held for people who carry it, and so did the egg finding.
And change works. In the three-year test near the top of this page, every participant had dementia in the family. Both groups changed how they ate and lost weight, and both groups' thinking improved. In Finland, 1,260 adults aged 60 to 77 at raised risk were given either two years of help with diet, exercise, mental training and health checks, or general health advice. Thinking improved in both groups, and more in the group that changed more.
Some of any such gain is the practice of sitting the tests twice, which is why the comparison counts. The pattern across this page is steady all the same: when people at risk change how they eat and live, their thinking gets better.
Dementia Risk, linked below, has the rest of that argument.
A day of it
Put together, a day looks like this.
The first meal. Eggs, or meat and eggs. No cereal and no juice.
The main meal. Fresh meat or fish, cooked in its own fat or in butter. Greens only if you want them.
Between and after. Water. Nothing sweet, and no alcohol.
Every meal
Every meal is an opportunity to protect your brain. What the evidence favours is plain: fresh meat, fish and eggs on the plate, cooked in their own fat or in butter, and no sugar, starch, alcohol or factory food.
The two numbers at the top came from one animal. The difference was the factory.
Tonight, build dinner on fresh meat or fish, and leave the bread and the pudding off the table.
Want the whole list of what dementia is linked to? Dementia Risk: What It's Linked To, and What You Can Change — hearing, blood sugar, blood pressure, sleep and the rest, and when to get memory checked.
Wondering which memory remedies are worth the money? 7 Natural Remedies to Boost Your Memory—and the Three That Pass the Test — ginkgo, fish oil, turmeric and rosemary put to their tests, and the three that work.
Know someone who watched a parent fade and wonders whether they are next? Send them this, and point them to the section on families.
Disclaimer: This article is general information. For advice about your own health, talk to a qualified health professional. If you take medicine that lowers blood sugar, get that advice before you cut carbohydrate.
Affiliate Disclosure: This article contains affiliate links. As an Amazon Associate, All For Life earns from qualifying purchases, at no extra cost to you. We only link to products we would recommend without the commission.
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