Bad foods that drain the brain
31 Mar 2010

Who's bad? Foods that drain the brain

2 mins to read
Can the foods we choose slow our ability to concentrate and process information? Naturopath and lecturer Emily Bradley argues they can, and outlines three red-flag groups to avoid. Rosie Brogan reports.


From the speed at which you process information, to the moods you experience daily, what you eat shapes the environment in which the mind operates. "It's amazing to see the impact a poor diet will have on someone's cognitive ability," says Emily Bradley. A practicing naturopath for 11 years, Bradley is also a lecturer at Endeavour College and the Southern School of Natural Therapies in Victoria.

Red flag foods  

1. Processed protein

While beef can be an excellent source of protein, processed meat – such as that found in meat pies, ‘packet' meat, salami, hot dogs and sausage rolls – doesn't cut it. This tends to be high in processed and saturated fats, which can slow the mind's processing ability (see below).

Instead: Stock up on good proteins such as salmon, tuna, mackerel, kangaroo meat, chicken, turkey, eggs, walnuts, seeds and legumes, suggests Bradley.

Why: "Protein helps insulate your nervous system: the brain's myelin sheaths (which provide a protective coating) are protein-derived, as are your neurotransmitters (chemical messengers). We need a wide variety of protein in order to function effectively and [for the body] to build and repair," Bradley says.

2. Refined carbohydrates

Sweets, white bread, bagels, cakes, biscuits and many other comfort foods release glucose quickly. When eaten in large quantities, this can cause ‘hypoglycaemia' – meaning the brain functions fantastically for a short while and then slows right down.

Instead: Choose whole grains or buckwheat, fruits and legumes – a good rule is to select ‘brown' over ‘white' varieties of foods whenever possible. Contrary to some popular opinion, carbs are not the devil's food. The brain needs glucose (a form of carbohydrate) to process information effectively and perform at its best. Slow-release carbohydrates will supply the brain with more sustained energy.

Why: "If food is fuel for the brain, you need to select ‘premium' – that is, foods as close to their natural state and as nutrient-dense as possible," says Bradley.

3. Trans-fats

Also known as ‘trans fatty acids' or ‘partially hydrogenated oils', these fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Thanks to their inherent tastiness, this group of brain foes includes fried chips, fried dim sims and spring rolls, packet crisps and biscuits.

Instead: Select high quality essential fatty acids such as deep-sea salmon. The omega-3s found here are important for the brain, as they contain the fats DHA and EPA. DHA, in particular, forms part of the structure that surrounds our neurons – a fluid membrane that affects the speed at which messages fire between brain cells. "Enzymes and receptors work quicker when they're embedded in a membrane that contains more DHA," Bradley advises. She recommends 600mg of DHA per day. Most fish oil supplements include both essential fatty acids, amounting to a total of 1000mg per tablet.

Why: While natural foods such as beef and butter do contain tiny amounts of trans fat, most of our dietary intake comes from vegetable oils that have been damaged (or altered) during the manufacturing process. "These fats make the brain's membrane stiff, so they actually slow down your mind's processing ability. Good quality omega-3s help your brain function at a faster pace," says Bradley.

References available on request



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