Eating high-quality carbohydrates may help prevent dementia

Although age remains a major risk factor for dementia, a healthy lifestyle – and especially a balanced diet – can slow cognitive decline and support active aging. Carbohydrates occupy a significant part of the diet, providing about 55% of all energy consumed. Because they are directly related to the metabolism of glucose and insulin, both their quantity and their quality have a marked impact on the metabolic state of the body and the likelihood of developing associated diseases, including Alzheimer’s disease.

An important guide is the glycemic index (GI), an indicator that reflects the rate at which carbohydrates raise blood sugar levels after a meal. On a scale of 0 to 100, foods are ranked based on how quickly they cause a rise in glucose: for example, potatoes and white bread are high GI foods, while most fruits and whole grains are low GI.

To reach these conclusions, the researchers analyzed data from a large study of more than 200,000 UK adults who had no signs of dementia at baseline. Based on the questionnaires, the researchers assessed the glycemic index and glycemic load of each participant’s diet. The average follow-up period was 13.25 years, during which time 2,362 people were diagnosed with dementia. Using modern statistical methods, experts were able to determine the threshold values ​​of the glycemic index at which the risk of dementia begins to increase, which made it possible to trace in detail the long-term impact of nutrition on the state of the brain.

The findings showed that diets based on foods with a low glycemic index are associated with a lower risk of developing dementia, while higher GI values ​​increase this risk. Specifically, low- and moderate-glycemic index diets were associated with a 16% reduced risk of Alzheimer’s disease, while high values ​​were associated with a 14% increased risk.