The MIND Diet

Sep 17, 2022 | Uncategorized | 0 comments

Spotlight the MIND (… I mean the MIND Diet)

by TKP Registered Dietitian Toni Toledo

Historically, September meant Back-To-School which meant getting our minds going again – learning and growing and working our brains.  Today, I will share some really good news about food and brain health.  Specifically, let’s talk about The MIND diet.  The MIND diet is adapted from the Mediterranean and DASH diets to support brain and heart health. Read on to learn about appropriate foods, tips and even some TKP recipes that reflect the MIND diet approach.

What is the MIND Diet?
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is based on the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, with modifications based on the scientific evidence about the effects of nutrition on brain function. This diet was founded on the results of a study funded by the National Institute on Aging. The goal was to uncover and emphasize brain-healthy foods that are believed to lower the risk of Alzheimer’s disease.

To better understand how the MIND diet works, we need to take a closer look at the diets it was derived from. The Mediterranean diet was designed to support heart health but also protects against chronic diseases such as diabetes and cancer. The DASH diet was developed to lower high blood pressure. Both diets have also shown they can positively impact cognition and brain health overall.

The MIND diet emphasizes whole plant-based foods and limits red meat, sugar, and foods high in saturated fats. It differs from the Mediterranean and DASH diets by specifying specific food groups that reduce inflammation and decrease the rate of dementia and Alzheimer’s disease. These include green leafy vegetables, nuts, berries, and fish.

In multiple large observational studies with people over 58 years of age, eating a MIND diet was linked to improved memory, decreased cognitive decline, and lower rates of Alzheimer’s and dementia.

The MIND diet focuses on foods rich in antioxidants (lutein, carotenoids, and flavonoids), vitamins (E, folate and niacin), and omega-3 fatty acids. It limits foods high in saturated and trans fats.
This diet outlines 10 brain-healthy food categories to focus on:

  1. Whole grains (e.g., quinoa, brown rice, oatmeal)

  2. Green leafy vegetables (e.g., spinach, kale, Swiss chard & arugula)

  3. Nuts (e.g., walnuts, almonds, pecans)

  4. Beans (e.g., lentils, garbanzo, pinto beans, black beans, etc.)

  5. Berries (e.g., blueberries , strawberries, blackberries & raspberries)

  6. Poultry (chicken, turkey)

  7. Other vegetables (e.g., broccoli, cauliflower, carrots, squash & peppers)

  8. Fish (e.g., salmon, trout, halibut & sardines)

  9. Wine (red wine contains resveratrol, which may help protect against Alzheimer’s disease])

  10. Extra virgin olive oil (EVOO) as the primary oil

The MIND diet encourages limiting the intake of foods that are high in saturated and/or trans fats (e.g. butter, margarine, pastries, red meat, cheese and fast or fried foods).  The primary focus of the MIND diet is to increase the types of foods that support brain health and to cut down on those that don’t. It is not a strict diet. Rather, it provides guidelines for you.
To help you stick to the MIND diet, have the following tips in mind:

  • Aim to eat one green salad every day. Pair with a soup or a sandwich at lunch or include one before dinner.

  • Keep frozen berries on hand. Add them to morning smoothies, oatmeal, or as a quick snack.

  • Choose whole grains over refined. Eat quinoa, or ancient grains over white pasta and bread.

  • Batch-cook meatless meals for easy lunches. Bean chili, lentil dahl, chickpea curries are some ideas.