Low Carb Vs Alzheimer’s - Can diet fight dementia?
Can diet help to fight Alzheimer’s disease or help prevent it in the first place? The answer to the first question is tricky. There are many claims regarding foods that can reduce the symptoms of existing Alzheimer’s but little impressive research data to back that up. A splattering of positive anecdotes won’t cut the cheese either, I’m afraid. Hopefully that’ll change soon but don’t hold your breath…
However! There is a veritable ‘Truckload’ of quality published evidence showing that relatively low glycemic load (low glucose/low carb) diets can, when consumed over the decades, radically reduce our risk of being beset by Alzheimer’s in mature-aged years. EVEN, or ESPECIALLY in those burdened with the dreaded ApoE4 double allele gene (the worst possible DNA configuration for dementia risk). During my (many) years at uni studying health science, I sat in on several interesting seminars by Alzheimer’s researchers describing how nutrient-dense low glycemic diets effectively nullify the extra risk conveyed by the ApoE4 gene. The academics involved in this research were very enthusiastic about the results they’d observed and invariably very frustrated that their important message didn’t seem to be making the headlines and morning show health snippets!
Fig 01. And enthusiastic academic thrilled to be spreading the message of Alzheimer’s avoidance to a small audience, while also expressing frustration at the lack of interest shown by the mass media… And then… Even if they do report something important… They end the segment with some brainless dribble like “Everything in moderation, hey…”.
‘Sheesh!’ he says while imagining crushing a morning show hosts b*****ks in his bare hand. Yikes! Relax mate!
Now, to that effect…
Here’s yet another interesting piece of research adding credence to the claim. A review[1] published in Ageing Research Reviews in November 2022 discusses the effects of food types on Beta Amyloid plaque which is found in the brains of people with Alzheimer's disease and is believed to be a causative agent of this pathology. They suggest that a high in-take of fruits, vegetables, and low-glycemic-index foods, that means low carb wholefoods, improve Beta Amyloid status.
They also point out that polyunsaturated triglycerides and fatty acids contribute to healthy Beta Amyloid status. That means quality nuts like walnuts and Brazil nuts, and especially oily fish like mackerel, herring, sardines, trout and salmon are a great idea for aging brain health.
Think also green and other low starch vegetables such as purple carrots, leafy greens, fresh beetroot and asparagus.
Fig 02. An example of some of the foods understood to be conducive to Alzheimer’s avoidance if consumed as the basis of a diet over several decades.
Conclusion
This was a quick look at one of many studies indicating low-carb whole foods can be effective at reducing the risk of Alzheimer’s disease. Consuming these foods as a staple and avoiding refined carbohydrate foods like those containing grain flour, sugar and white potato is a powerful step in the right direction. Yes, to answer the question posed as the title of this post, diet can fight dementia.
References:
[1] Díaz, Gustavo, Laetitia Lengele, Sandrine Sourdet, Gaëlle Soriano, and Philipe de Souto Barreto. "Nutrients and amyloid β status in the brain: a narrative review." Ageing Research Reviews (2022): 101728.
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