We see a lot of interesting conversations between our customers on our social media. One person said they weren’t reaching their health goals, and another asked if they were eating white food. They went on to list white bread, white rice, potatoes and sugar.
It’s a pretty great list of things you should limit. While we often say no foods should be off-limits, we have written about how white rice is our one exception to the rule. These white foods can take a toll on your overall health and blood sugar.
Research suggests they can also negatively impact cognition. Great Lakes Functional Neurology said foods with a higher glycemic index can negatively affect overall brain function. They listed white bread, pastries, muffins and cakes as foods to avoid.
Even when refined carbs don’t taste sweet, they can cause spikes in your blood sugar. When you crash, it can put you in a mental fog. A diet high in refined carbs may also increase your risk of Alzheimer’s disease, especially if you are genetically predisposed to it. Replacing them with whole-grain bread, brown rice and whole-wheat pasta can help your blood sugar and brain.
The Glycemic Index (GI) measures how quickly the body digests food and how quickly it can impact blood sugar. Glycemic Load (GL) measures how much a food raises blood sugar per serving. Refined carbs have a high GL. Research has found that one meal with a high GL can impair memory in kids and adults. The researchers believe the carbs may cause inflammation in the hippocampus, an area of the brain associated with memory.
Another very long study found that diets containing many unprocessed foods, leafy greens, beans and whole grains helped brain health later in life. The foods are high in antioxidants and monounsaturated and polyunsaturated fats that aid circulation in the brain to help flush out harmful substances. Only seven percent of older people eating a very healthy diet had a lower cognitive ability or showed signs of dementia. Meanwhile, 92 percent of people who ate diets high in refined carbs, added sugar and salt had lower cognitive abilities. The study began in 1946, following the diet and health of four-year-olds and followed 3,059 people to the age of 75. The people’s cognition was tested seven times throughout their lives.
We know our customers all try to watch what they eat. Everyone is on a health journey, trying to help their blood sugar and reach their goals. The problem is that bread is delicious. Sticking to one slice or picking the better-for-you option can be difficult. However, your blood sugar isn’t the only aspect of your health that benefits. Your cognition may improve when you skip the white foods.
