Weight loss is what comes to mind when you look at most of the diet plans. But did you know not everyone looks for a diet plan for weight loss? Yes! If you are looking for a diet plan that can slow down the cognitive decline, then the MIND diet is the perfect solution.
Benefits or results vary depending upon the diet you are following. Read on to know how does following a MIND diet improves your brain health.
- What is MIND Diet
- Ten Best Foods to Eat
- 5 Unhealthy Foods
- Prevent Cognitive Decline
- Helps to Reduce Dementia
- MIND Diet Lowers the Risk of Alzheimer’s Disease
- Does It Help You to Lose Weight
- Sample One Week MIND Diet Meal Plan
What Is MIND Diet?
The word MIND in this diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It is a perfect combination of the Mediterranean and DASH diets, which are considered the healthiest diets.
By combining these two popular diets, researchers have formulated a diet plan that helps improve brain function in the elderly. For example, a MIND diet includes foods good for brain health taken from both Mediterranean and DASH diets.
MIND diet helps people deal with age-related brain health issues such as dementia in a healthy way (1). Although there are no set rules about following this diet, you need to eat and avoid foods mentioned in this article for significant results.
Ten Best Foods to Eat on MIND Diet:
You can eat more than these ten foods, but it is better to stick to foods in the MIND diet for significant results. Research shows a reduced risk of Alzheimer’s disease and better brain function by following this diet even moderately (2).
We present you with the best foods for brain health that should be included when you are following the MIND diet:
- Green, leafy vegetables.
- Vegetables (preferably non-starchy).
- Whole grains.
- Olive oil.
5 Unhealthy Foods on MIND Diet:
Although nutritionists debate their health effects, one of the significant foods associated with many kinds of diseases, including Alzheimer’s, is consuming high amounts of trans fats and saturated fats (3)(4).
There are animal researches and human observational studies that suggest an association of poor brain health with the consumption of excess saturated fats (5).
The following are the five foods that should be limited when you are following the MIND diet:
- Margarine and butter.
- Red meat.
- Pastries and sweets.
- Fried food.
Prevent Cognitive Decline with MIND Diet:
As we already discussed, the MIND diet is a combination of Mediterranean and DASH diet. The MIND diet is the only one that encourages the consumption of foods that improves cognitive health. This is the reason why it is considered the best diet for brain health.
According to a study published in neurology annals, fruits like blueberries, strawberries, and blackberries appear to prevent cognitive ageing in women since these fruits are fueled with flavonoids (6).
Although the MIND diet slows cognitive decline substantially with age, the relevance of these results for brain health needs to be proven by replicating with dietary intervention trials.
Helps to Reduce Dementia with MIND Diet:
In India, more than 4 million people are affected by some form of dementia. The hallmark feature of dementia is to prevent cognitive decline in people. One of the best preventive strategies for dementia is diet interventions. This is where the MIND diet is considered the best diet for brain function (7).
The MIND diet is styled with some modifications made so that it includes the foods from both Mediterranean and DASH diets that are significant in helping people with dementia.
According to many prospective studies, consuming fresh fruits and vegetables, especially leafy green veggies, slows down the precursor to dementia (8).
Mind Diet Lowers the Risk of Alzheimer’s Disease:
Many people believe disorders like Alzheimer’s and dementia can be lightened with standard medical treatments like therapy. But many of us neglect the fact that diet also plays a vital role in taking care of these issues. You can take an interest in what your loved ones consume, promoting mental health with the MIND diet’s help.
The MIND diet is a meal plan with brain-boosting benefits that borrow concepts from the Mediterranean diet and the DASH diet.
The study published by the journal of the academy of nutrition and dietetics reduces oxidative stress and lowers inflammation, which are the two factors associated with Alzheimer’s (9). This can be achieved by consuming leafy green vegetables like spinach, kale, and collard greens essential to the MIND diet.
Does the MIND Diet Help You to Lose Weight?:
The MIND diet has foods to improve brain function, but it won’t help you lose weight magically, but it is a good start in the right direction. By following this diet plan, you will replace high calorie- processed foods with healthy, whole foods.
Will the MIND diet be enough? Although it is a good start, if you team it up with a proper and consistent workout, you will effectively reach your goal weight.
Make sure you note the number of calories you are consuming, especially if you want to lose weight using the MIND diet.
See Also: Jenny Craig Weight Loss Program
Sample One Week MIND Diet Meal Plan:
It is not complicated to plan a meal when you are following a MIND diet. Make sure you plan the diet around the ten foods mentioned in this article and avoid the foods that need to be limited. We present you with a simple one-week diet meal plan:
Breakfast: Spread almond butter onto a wheat toast with scrambled eggs.
Lunch: Grilled chicken sandwich with carrots and fresh blueberries.
Dinner: Brown rice with grilled salmon with salad on the side with an olive oil-based dressing.
Snacks: Spread mashed avocado onto a toast with a sprinkle of pepper.
Breakfast: Greek yogurt with sliced almonds along with fresh raspberries.
Lunch: Whole-wheat pita, grilled chicken, Mediterranean salad topped with an olive oil-based dressing.
Dinner: Grilled veggies, black beans, grilled chicken, brown rice.
Snacks: Salsa and guacamole.
Breakfast: Peanut butter with Greek yogurt.
Lunch: Collard greens, black-eyed peas with a Backed trout.
Dinner: Turkey meatballs with whole-wheat spaghetti and marinara sauce.
Breakfast: Hardboiled egg with steel-cut strawberry oatmeal.
Lunch: Prepare yourself a Mexican style salad that can be prepared with grilled chicken, mixed green, black beans, corn, red onion with olive oil dressing.
Dinner: Brown rice with veggie and chicken stir-fry.
Snacks: Roasted red peppers with hummus.
Breakfast: Prepare a frittata with spinach along with peanut butter and sliced apple.
Lunch: Wheat bread sandwich with tuna salad.
Dinner: Brown rice with chicken curry and lentils.
Snacks: Half a bowl of roasted nuts.
Breakfast: Use strawberries to prepare overnight oats.
Lunch: Brown rice, pinto beans, and whole wheat tortillas as fish tacos.
Dinner: Cucumber and tomato salad, Whole wheat pita with chicken gyro.
Snacks: Blueberry smoothie.
Breakfast: Omelet with peppers and onions.
Lunch: Chili with ground turkey.
Dinner: Baked chicken with Greek seasoning, side salad, and roasted potatoes with the oven.
Snacks: Quinoa chips.
Drinking a glass of wine after dinner is within the guidelines when you follow the MIND diet.
The MIND diet is a hybrid of Mediterranean and DASH diets that help prevent dementia by consuming foods mentioned in this article. These foods reduce the oxidative stress on your body, thereby improving brain health. Some research shows positive outcomes on brain health with the MIND diet, but more research is needed to confirm brain function’s dietary effects. This is a perfect diet if you concentrate on the brain health issues that come with old age.
Disclaimer: The opinions expressed in this article are for informational purposes and not replace medical advice. Consult your doctor before you start anything new. The website is not responsible for the side effects it may have on your body.
1. How is the MIND Diet Different From Many Other Diets?
Ans: Unless you want to lose weight, the MIND diet doesn’t restrict you about your meal’s calorie intake or timing or the snacks you eat. Consumption of brain-healthy foods is the key focus of this diet and eliminates the foods that may not be brain healthy. Unlike many fad diets, the MIND diet is more of a lifestyle change that gives you long term results.
2. Is the MIND Diet Effective?
Ans: If you are looking for a diet that helps with health issues like dementia, Parkinson’s, Alzheimer’s, and cognitive regeneration in your loved one, then the MIND diet is the perfect option. Include foods that preserve brain function: a rich source of omega-3 fatty acids, vitamin E, dietary fiber, and protein.
3. Is It OK to Eat Eggs and Peanut Butter in the MIND Diet?
Ans: You may have to avoid egg yolk if you have high cholesterol levels; otherwise, you can include eggs while following the MIND diet.
Eating two spoonfuls of peanut butter per day is recommended unless you are allergic to peanuts.