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Photo:Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Keeping yourbrain health in tip-top shapeis as crucial as maintaining your physical fitness, or perhaps even more so! Think of your brain as the command center for your entire body. It helps you process thoughts, memories, feelings and actions. If your brain isn’t functioning properly, you may run the risk of experiencing some unsavory effects, including memory loss.And while many factors impact brain health (with some being out of your control, like your family history), taking steps to take care of your brain may help reduce the risk of developing certain neurodegenerative diseases, too.
Supporting brain health involves a combination of healthy lifestyle habits. Regular physical exercise not only keeps the body fit but also increases blood flow to the brain, which can help enhance cognitive functions.Ensuring adequate sleep and managing stress through mindfulness or meditation may benefit brain health. And engaging in stimulating activities such as puzzles, reading or learning a new skill keeps the brain active.
Furthermore, including certain nutrients in your diet may impact brain health, too.Omega-3 fatty acidsfound abundantly in fish, walnuts and flaxseeds are crucial for brain development and function, potentially reducing the risk of Alzheimer’s disease.Antioxidants, such as vitamins C and E, help combat oxidative stress that can damage brain cells.B vitamins, particularly B6, B12 and folic acid, support the production of neurotransmitters and can mitigate the risk of brain aging and mood disorders.
However, when it comes to carbs and brain health, there are misconceptions about carbs being bad for your brain health. But is it true?
In this article, dietitians reveal six carbs that could be more brain-health-supportive than you previously might have thought.
Are Carbs Bad for Brain Health?
Carbs get a bad rapwhen it comes to supporting your health, in part thanks to the popularity of low-carb diets like keto. ButMaggie Moon, M.S., RD, a brain health nutrition expert and best-selling author ofThe MIND Diet, shares, “On a basic level, the brain needs carbs because they break down into glucose, the brain’s preferred energy source.” She adds that the brain has a high metabolism and uses up nutrients quickly. “Even though [the brain is] only about 2% body weight, it consumes up to 20% of our daily calories. When there isn’t enough glucose [sugar] in the brain, communication between neurons can break down, and cognitive functions including thinking, learning and memory can suffer.”
However, not all carbs support your brain health. Options with tons of added sugar (think baked goods, cookies, candies and regular soda) may increase the risk ofchronic inflammationand oxidative stress, potentially harming brain cells and negatively impacting cognitive functions when consumed regularly. Yet, some carb-containing foods are considered “bad” for brain health, and they are actually not.
6 Foods You Should Be Eating Every Day for Better Brain Health, According to a Dietitian
Here are six sometimes-considered “bad” carbs that can help keep your brain sharp and healthy.
1. Potatoes
Potatoes may be best known as a must-have ingredient for crispy, deep-fried french fries. But Moon reminds us that “despite their indelible association with a deep fryer, there are other ways to enjoy potatoes.”
She shares thatspuds provide potassium, an essential mineral the brain requires for regulating electrical signaling between brain cells, which is necessary for learning, thinking and remembering. “Americans aren’t getting enough potassium, and it’s a nutrient of public health concern,” says Moon.
TheseRoasted Brussels Sprouts & Potatoesare a delicious dish to enjoy if you want to include potatoes in your diet.
2. Prunes
Moon notes that prunes’ rich purple color indicates that these fruits are “full of antioxidant polyphenols that protect the brain from oxidative damage, soothe inflammation and improve blood flow.“Theanti-inflammatory effects of prunesare a major plus in the brain-health department.
Try ourRagout of Pork and Prunesfor a surprising way to include this fruit in your mealtime. Of course, you can eat them on their own, too.
Dried vs. Fresh Fruit: Which One Is Healthier?
3. Honey
“Honey is a sweetener that offers phenolic antioxidants,” shares Moon. She likes honey for its bioactive potential, but also appreciates how it can make other brain-healthy foods even more palatable. Research has shown thathoney has anti-inflammatory and antioxidant propertiesthat can support your overall health, especially when it replaces other sweeteners in the diet.More specifically to brain health, honey may help boost your memory and have neuroprotective effects (protect your central nervous system).
Moon explains that a honey glaze will keep omega-3-rich salmon from drying out in the oven: “A drizzle of honey into a thick and creamy plain yogurt makes for a fun fruit dip that provides B vitamins needed to make neurotransmitters.”Crispy Hot Honey Bitesis a delicious recipe with brain health-supporting nutrients.
4. Whole-Grain Bread
Whole-grain bread is particularly beneficial for brain health because it is a rich source of complex carbohydrates, fiber and essential nutrients that support brain function. “[These] carbs require more time and work for our GI [gastrointestinal] system to metabolize, as they need to be broken down first,” explainsMatthew Kulka, D.O., a board-certified family medicine physician based in Bucks County, Philadelphia. Due to this,whole grainsprovide a steady release of glucose, the brain’s primary energy source, unlike simple carbohydrates, which cause rapid spikes and dips in blood sugar levels. A stable energy supply helps maintain cognitive functions such as concentration and memory. Furthermore, whole-grain breads, particularly those that are enriched, are packed with B vitamins, including niacin, thiamine and folic acid, which play vital roles in neurological health and preventing cognitive decline.
5. Brown Rice
Kulka explains that brown rice is another carb that may surprise people as one that can support their brain health. He adds that it is 100% whole grain, providing energy, fiber and nutrients.
Brown ricecan be a fantastic addition to a balanced and healthy diet that supports brain health. OurCilantro-Lime Brown Riceis a tasty dish with brown rice as a base, making it an ideal brain-healthy diet addition.
6. Enriched Grains
ThisOne-Pot Chicken & Riceis an easy-to-make dinner to increase your intake of B vitamins.
The Bottom Line
Carbs are not an enemy—especially when it comes to brain health. Along with more well-known foods that support brain health, like blueberries and pomegranates, leaning on some surprising carb sources, like rice, prunes and even enriched grains, may help keep your noggin sharp and functioning properly.
While many factors to prevent brain-health-related conditions are out of your control, eating a variety of nutritious foods—including these carbs—can support your brain health.
6-Ingredient Dinners to Support Your Brain Health (Weekly Plan & Shopping List!)
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jia J, Zhao T, Liu Z, et al.Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective Cohort Study.BMJ. 2023. doi:10.1136/bmj-2022-072691Lamptey RN, Chaulagain B, Trivedi R, Gothwal A, Layek B, Singh J.A review of the common neurodegenerative disorders: Current therapeutic approaches and the potential role of Nanotherapeutics.International Journal of Molecular Sciences. 2022;23(3):1851. doi:10.3390/ijms23031851Centers for Disease Control and Prevention.Physical Activity Boosts Brain Health.Centers for Disease Control and Prevention.Maintaining Your Brain Health.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review.Cureus. 2022. doi:10.7759/cureus.30091Lee KH, Cha M, Lee BH.Neuroprotective effect of antioxidants in the brain.International Journal of Molecular Sciences. 2020;21(19):7152. doi:10.3390/ijms21197152Selhub J, Troen A, Rosenberg IH.B vitamins and the aging brain.Nutrition Reviews. 2010;68. doi:10.1111/j.1753-4887.2010.00346.x2020-2025 Dietary Guidelines for Americans.Dietary Components of Public Health Concern for Underconsumption.Meccariello R, D’Angelo S.Impact of polyphenolic-food on longevity: An elixir of life. an overview.Antioxidants. 2021;10(4):507. doi:10.3390/antiox10040507Palma-Morales M, Huertas JR, Rodríguez-Pérez C.A comprehensive review of the effect of honey on human health.Nutrients. 2023;15(13):3056. doi:10.3390/nu15133056Zamri NA, Ghani N, Ismail CA, Zakaria R, Shafin N.Honey on brain health: A promising brain booster.Frontiers in Aging Neuroscience. 2023;14. doi:10.3389/fnagi.2022.1092596U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. MyPlate.Make Half Your Grains Whole Grains.Centers for Disease Control and Prevention.Key Findings: Folic acid fortification continues to prevent neural tube defect.
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EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Jia J, Zhao T, Liu Z, et al.Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective Cohort Study.BMJ. 2023. doi:10.1136/bmj-2022-072691Lamptey RN, Chaulagain B, Trivedi R, Gothwal A, Layek B, Singh J.A review of the common neurodegenerative disorders: Current therapeutic approaches and the potential role of Nanotherapeutics.International Journal of Molecular Sciences. 2022;23(3):1851. doi:10.3390/ijms23031851Centers for Disease Control and Prevention.Physical Activity Boosts Brain Health.Centers for Disease Control and Prevention.Maintaining Your Brain Health.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review.Cureus. 2022. doi:10.7759/cureus.30091Lee KH, Cha M, Lee BH.Neuroprotective effect of antioxidants in the brain.International Journal of Molecular Sciences. 2020;21(19):7152. doi:10.3390/ijms21197152Selhub J, Troen A, Rosenberg IH.B vitamins and the aging brain.Nutrition Reviews. 2010;68. doi:10.1111/j.1753-4887.2010.00346.x2020-2025 Dietary Guidelines for Americans.Dietary Components of Public Health Concern for Underconsumption.Meccariello R, D’Angelo S.Impact of polyphenolic-food on longevity: An elixir of life. an overview.Antioxidants. 2021;10(4):507. doi:10.3390/antiox10040507Palma-Morales M, Huertas JR, Rodríguez-Pérez C.A comprehensive review of the effect of honey on human health.Nutrients. 2023;15(13):3056. doi:10.3390/nu15133056Zamri NA, Ghani N, Ismail CA, Zakaria R, Shafin N.Honey on brain health: A promising brain booster.Frontiers in Aging Neuroscience. 2023;14. doi:10.3389/fnagi.2022.1092596U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. MyPlate.Make Half Your Grains Whole Grains.Centers for Disease Control and Prevention.Key Findings: Folic acid fortification continues to prevent neural tube defect.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Jia J, Zhao T, Liu Z, et al.Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective Cohort Study.BMJ. 2023. doi:10.1136/bmj-2022-072691Lamptey RN, Chaulagain B, Trivedi R, Gothwal A, Layek B, Singh J.A review of the common neurodegenerative disorders: Current therapeutic approaches and the potential role of Nanotherapeutics.International Journal of Molecular Sciences. 2022;23(3):1851. doi:10.3390/ijms23031851Centers for Disease Control and Prevention.Physical Activity Boosts Brain Health.Centers for Disease Control and Prevention.Maintaining Your Brain Health.Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review.Cureus. 2022. doi:10.7759/cureus.30091Lee KH, Cha M, Lee BH.Neuroprotective effect of antioxidants in the brain.International Journal of Molecular Sciences. 2020;21(19):7152. doi:10.3390/ijms21197152Selhub J, Troen A, Rosenberg IH.B vitamins and the aging brain.Nutrition Reviews. 2010;68. doi:10.1111/j.1753-4887.2010.00346.x2020-2025 Dietary Guidelines for Americans.Dietary Components of Public Health Concern for Underconsumption.Meccariello R, D’Angelo S.Impact of polyphenolic-food on longevity: An elixir of life. an overview.Antioxidants. 2021;10(4):507. doi:10.3390/antiox10040507Palma-Morales M, Huertas JR, Rodríguez-Pérez C.A comprehensive review of the effect of honey on human health.Nutrients. 2023;15(13):3056. doi:10.3390/nu15133056Zamri NA, Ghani N, Ismail CA, Zakaria R, Shafin N.Honey on brain health: A promising brain booster.Frontiers in Aging Neuroscience. 2023;14. doi:10.3389/fnagi.2022.1092596U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).U.S. Department of Agriculture. MyPlate.Make Half Your Grains Whole Grains.Centers for Disease Control and Prevention.Key Findings: Folic acid fortification continues to prevent neural tube defect.
Jia J, Zhao T, Liu Z, et al.Association between healthy lifestyle and memory decline in older adults: 10 year, population based, prospective Cohort Study.BMJ. 2023. doi:10.1136/bmj-2022-072691
Lamptey RN, Chaulagain B, Trivedi R, Gothwal A, Layek B, Singh J.A review of the common neurodegenerative disorders: Current therapeutic approaches and the potential role of Nanotherapeutics.International Journal of Molecular Sciences. 2022;23(3):1851. doi:10.3390/ijms23031851
Centers for Disease Control and Prevention.Physical Activity Boosts Brain Health.
Centers for Disease Control and Prevention.Maintaining Your Brain Health.
Dighriri IM, Alsubaie AM, Hakami FM, et al.Effects of omega-3 polyunsaturated fatty acids on Brain Functions: A systematic review.Cureus. 2022. doi:10.7759/cureus.30091
Lee KH, Cha M, Lee BH.Neuroprotective effect of antioxidants in the brain.International Journal of Molecular Sciences. 2020;21(19):7152. doi:10.3390/ijms21197152
Selhub J, Troen A, Rosenberg IH.B vitamins and the aging brain.Nutrition Reviews. 2010;68. doi:10.1111/j.1753-4887.2010.00346.x
2020-2025 Dietary Guidelines for Americans.Dietary Components of Public Health Concern for Underconsumption.
Meccariello R, D’Angelo S.Impact of polyphenolic-food on longevity: An elixir of life. an overview.Antioxidants. 2021;10(4):507. doi:10.3390/antiox10040507
Palma-Morales M, Huertas JR, Rodríguez-Pérez C.A comprehensive review of the effect of honey on human health.Nutrients. 2023;15(13):3056. doi:10.3390/nu15133056
Zamri NA, Ghani N, Ismail CA, Zakaria R, Shafin N.Honey on brain health: A promising brain booster.Frontiers in Aging Neuroscience. 2023;14. doi:10.3389/fnagi.2022.1092596
U.S. Department of Agriculture. FoodData Central.Bread, multi-grain (includes whole-grain).
U.S. Department of Agriculture. MyPlate.Make Half Your Grains Whole Grains.
Centers for Disease Control and Prevention.Key Findings: Folic acid fortification continues to prevent neural tube defect.
