What is the MIND diet? A question my sister asked when I told her that was the topic of a media interview I was preparing for. The MIND diet hasn’t been around for a long time but it’s positively impacting slowing cognitive decline. MIND stands for “Mediterranean-DASH Intervention Neurodegenerative Delay.”
The MIND diet blends the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) eating patterns focusing on brain health. A recent study found that individuals who closely followed the MIND diet were 4% less likely to experience memory and cognitive decline compared to those who did not, with the effect being most significant among Black individuals. For women, the risk of developing cognitive impairment was reduced by 6%, while no similar benefit was observed in men.
Brain and Belly Connection
The connection between the gut-brain axis influences brain function, mood, and cognition, as the gut produces neurotransmitters like serotonin and hosts trillions of microbes that can impact inflammation and mental health. A healthy diet, rich in fiber (whole grains, beans, nuts, fruits, and vegetables) supports the gut microbiome, promoting positive effects on the brain and potentially reducing the risk of conditions like depression, anxiety, and cognitive decline.
Mediterranean Diet & DASH Eating Plan
The traditional Mediterranean diet is centered around whole, minimally processed foods like whole grains, beans, lentils, vegetables, fruits, nuts, and fish. It also allows for smaller amounts of meat, eggs, dairy, and wine.
On the other hand, the DASH (Dietary Approaches to Stop Hypertension) Eating Plan prioritizes fruits, vegetables, and low-fat dairy while incorporating whole grains, poultry, fish, and nuts. It restricts saturated fats, red meat, sodium, and foods high in added sugars or sweetened beverages like soda or sweet tea.
MIND Diet Foods
The MIND diet is centered on ten food categories to help slow the decline in brain function that can happen with age. Foods high in fiber like oats and vegetables and omega-3 fatty acids like tuna and sardines support digestion and lower inflammation that can affect brain health. The foods include:
- Green leafy vegetables (chard, collard greens, spinach, Bok choy, kale, mustard greens)
- Other vegetables (tomatoes, green beans, zucchini, cabbage, broccoli, cauliflower, eggplant, Brussels sprouts)
- Nuts (cashews, pistachios, almonds, pecans, walnuts)
- Berries (blueberry, blackberry, strawberry, raspberry)
- Beans (red kidney beans, black beans, garbanzo beans, great northern beans, pinto beans, black-eyed peas)
- Whole grains (millet, oats, quinoa, brown rice, wild rice, farro, barley)
- Seafood (clams, oysters, shrimp, scallops, fish, mussels)
- Poultry (chicken, turkey)
- Olive oil
- Wine
Foods to Avoid on the MIND Diet
Research has shown that saturated fats and sugar harm brain health and negatively impact gut health by increasing inflammation. The MIND Diet discourages the consumption of these foods:
- Red meat (beef, lamb, goat, pork)
- Butter
- Stick margarine
- Cheese
- Fried and fast foods
- Pastries (pie, donut, croissant, Danish, scone, tart)
- Sweets (cake, cupcake, brownie, chocolate, ice cream, soda, lemonade, cookies, muffins)
How does the MIND Diet Improve Brain & Gut Health?
The MIND diet is rich in brain-boosting and gut-supporting nutrients like antioxidants and omega-3 fatty acids while limiting those that may contribute to the formation of plaques in the brain, such as saturated fat and sugar. The MIND diet aids in maintaining healthy blood vessels and prevents factors that put a person at risk of dementia.
Start the day with a smoothie featuring leafy greens, berries, and peanut butter for both brain and gut support. Choose nuts and seeds as snacks. Make a grain bowl for lunch with quinoa, mixed vegetables, and salmon.
The diet supports brain health and helps prevent cognitive decline while maintaining a healthy gut-brain connection primarily through the nutrients it emphasizes.
One-Day MIND Diet Menu
Here’s an example of a one-day MIND diet menu:
Breakfast
– Oatmeal topped with blueberries, ground flaxseed, and a handful of walnuts
– Green tea
Lunch
– Spinach and kale salad with chickpeas, cherry tomatoes, cucumbers, avocado, and a drizzle of olive oil
– Grilled Ahi tuna steak
– Whole-grain bread slice
Snack
– Apple slices with nut butter
– A small handful of unsalted mixed nuts
Dinner
– Quinoa stir-fry with broccoli, Bok choy, and bell peppers
– Grilled chicken breast or a plant-based protein like tofu
– Roasted sweet potatoes
Book a complimentary nutrition phone consultation now to learn how to eat better to improve your health.
Nutritionally Yours,
Jerlyn
