Carbs. X Alzh

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3 points: Bad carbs raise your Alzheimer’s risk

We all know there are good carbs and bad carbs, but eating too much of the latter could increase your chances of developing Alzheimer’s disease in years to come.

Eating good carbs — which include fruit, legumes, and whole grains — reduced the risk of dementia and Alzheimer’s by around 16%, while eating bad carbs, mainly from sugar, processed foods, and fries, raised the risk by 14%.

It’s all to do with the Glycemic Index (GI), which measures how quickly carbs release sugars. Fast-release foods cause insulin spikes that are triggered to break down the sugars, and this can have a long-term effect on cognition, say researchers from the University of Southern Catalonia.

They tracked the mental health and diets of around 200,000 adults in the UK who did not have dementia when the study began. Over the 13 years of the study, 2,362 participants developed the condition.

What this actually means (simple)

• Good carbs: slower sugar release → steadier brain energy → lower dementia risk
• Bad carbs: rapid sugar spikes → insulin surges → possible long-term brain stress
• The difference is moderate, not extreme — diet is just one factor

Examples

Better carbs

• Oats
• Brown rice
• Lentils / beans
• Fruits
• Whole-grain roti

Worse carbs (frequent intake)

• Sugary drinks
• White bread
• Cookies & pastries
• Fries / chips
• Ultra-processed snacks

This doesn’t mean you must eliminate “bad carbs” — the study suggests regular high intake over years may raise risk.

Want me to:

•  explain why insulin affects the brain, or
•  give a brain-healthy carb meal plan?