Brenda Khan
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the Mediterranean diet and the DASH diet. It was created to reduce the risk of dementia and loss of brain function as people age. The diet includes foods that are backed by research to improve brain function and prevent cognitive decline. The MIND diet encourages the consumption of plant-based foods, fish, and poultry, while limiting foods that are high in saturated fats and added sugars.
| Characteristics | Values |
|---|---|
| Leafy, Green Vegetables | Spinach, kale, arugula, collard greens, Swiss chard, turnip greens |
| Other Vegetables | Asparagus, beets, bell peppers, broccoli, cabbage, carrots, eggplant, okra, squash |
| Whole Grains | Brown and wild rice, bulgur, farro, oats, quinoa, rye, spelt, teff |
| Nuts | Almonds, Brazil nuts, cashews, pecans, pistachios, walnuts |
| Berries | Blueberries, raspberries, blackberries, strawberries, acai berries |
| Beans and Legumes | Black beans, chickpeas, kidney beans, white beans, soybeans, lentils |
| Fish | Salmon, tuna, trout |
| Poultry | Chicken, turkey |
| Wine | One glass a day |
| Foods to Limit | Butter, margarine, cheese, red meat, fried food, pastries, sweets |
What You'll Learn
What is the MIND diet?
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the Mediterranean diet and the DASH diet. The MIND diet focuses on brain health and aims to reduce the risk of dementia and loss of brain function as people age.
The diet was developed in 2015 by Rush University nutritional epidemiologist Martha Clare Morris and her colleagues. It is a scientifically proven eating plan that aims to protect brain function and prevent neurodegeneration, including age-related cognitive decline and dementia.
The MIND diet recommends eating:
- Green, leafy vegetables (at least six servings a week)
- Other vegetables (at least one serving a day)
- Whole grains (at least three servings a day)
- Nuts (at least five servings a week)
- Berries (at least two servings a week)
- Beans (at least three servings a week)
- Fish (at least one serving a week)
- Poultry (at least two servings a week)
The diet also recommends limiting the following:
- Butter and margarine (no more than one tablespoon a day)
- Cheese (no more than one serving a week)
- Red meat (no more than four servings a week)
- Fried food (no more than one serving a week)
- Pastries and sweets (no more than five servings a week)
The MIND diet is flexible and does not include rigid meal plans. However, this also means that people will need to create their own meal plans and recipes based on the recommended foods.
Research has shown that the MIND diet is associated with a reduced risk of Alzheimer's disease and slower loss of brain function over time. However, more research is needed to understand the diet's effects fully.
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What foods should you eat on the MIND diet?
The MIND diet is a combination of the Mediterranean and DASH diets, with a specific focus on brain health. It is designed to reduce the risk of dementia and slow the decline in brain function that can happen with age.
The MIND diet encourages the consumption of the following foods:
- Green, leafy vegetables: Aim for six or more servings per week. This includes kale, spinach, cooked greens, and salads.
- All other vegetables: Try to eat another vegetable in addition to the green leafy vegetables at least once per day. It’s best to choose non-starchy vegetables as they provide a lot of nutrients for a low number of calories.
- Berries: Eat berries at least twice per week. Berries such as strawberries, blueberries, raspberries, and blackberries all have antioxidant benefits.
- Nuts: Try to get five or more servings of nuts each week. It is probably best to vary the type of nuts to obtain a variety of nutrients.
- Olive oil: Use olive oil as your main cooking oil.
- Whole grains: Aim for at least three servings daily. Choose whole grains like oatmeal, quinoa, brown rice, whole wheat pasta, and 100% whole wheat bread.
- Fish: Eat fish at least once per week. It is best to choose fatty fish such as salmon, sardines, trout, tuna, and mackerel for their high amounts of omega-3 fatty acids.
- Beans: Include beans in at least four meals per week. This includes all beans, lentils, and soybeans.
- Poultry: Try to eat chicken or turkey at least twice per week.
The MIND diet is meant to be an adaptable, non-rigid way of eating. It is not meant to be a strict set of rules, but rather a set of guidelines to form overall healthy eating habits.
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What foods should you avoid on the MIND diet?
The MIND diet is a combination of the Mediterranean diet and the DASH diet, designed to reduce the risk of dementia and loss of brain function as you age. It involves limiting the consumption of certain foods that are high in saturated and trans fats. Here is a list of foods that should be avoided or limited on the MIND diet:
Butter and Margarine
Limit your consumption of butter and margarine to less than 1 tablespoon (about 14 grams) per day. Instead, opt for olive oil as your primary cooking fat and bread dip.
Cheese
The MIND diet recommends consuming cheese less than once per week.
Red Meat
It is advisable to limit red meat consumption to no more than three servings per week. This includes beef, pork, lamb, and products derived from these meats.
Fried Food
Fried food, especially from fast-food restaurants, is highly discouraged on the MIND diet. Aim to limit your intake to less than once per week.
Pastries and Sweets
Pastries, sweets, ice cream, cookies, brownies, snack cakes, doughnuts, and candy are included in this category. Try to limit these treats to no more than four times per week.
These foods are limited on the MIND diet due to their high content of saturated and trans fats, which have been linked to an increased risk of heart disease and Alzheimer's disease. However, it's important to note that the health effects of saturated fats are still debated among nutrition experts.
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What are the benefits of the MIND diet?
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the Mediterranean and DASH diets, designed to reduce the risk of dementia and loss of brain function as you age. The diet focuses on plant-based foods, limiting animal products and foods high in saturated fat.
Benefits of the MIND Diet
The MIND diet is rich in nutrients that promote good brain health, and early research suggests that it is associated with a lower risk of Alzheimer's disease and slower loss of brain function over time.
Lower Risk of Alzheimer's Disease and Dementia
Several studies have found that participants with higher MIND diet scores had a lower risk of developing Alzheimer's disease and dementia. One study found that those with the highest MIND diet scores had a 53% lower rate of Alzheimer's disease, while those with moderate scores showed a 35% lower rate compared to those with the lowest scores.
Slower Cognitive Decline
The MIND diet has been linked to slower cognitive decline in older adults. Participants with the highest MIND diet scores showed a significantly slower rate of cognitive decline compared to those with the lowest scores.
Improved Brain Health
The MIND diet focuses on foods that are high in polyphenols, antioxidants, and other beneficial compounds that can help protect against oxidative stress and reduce inflammation in the brain.
Heart Health, Diabetes, and Cancer Prevention
In addition to brain health, the MIND diet may also benefit heart health, diabetes management, and cancer prevention. This is due to the inclusion of components from the Mediterranean and DASH diets, which have been shown to lower the risk of these diseases.
Weight Loss
The MIND diet may also promote healthy weight loss when used in conjunction with a balanced plate guide.
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What are the downsides of the MIND diet?
The MIND diet is a combination of the Mediterranean diet and the DASH diet, designed to reduce the risk of dementia and slow the decline in brain health as people age. While the MIND diet has been linked to various health benefits, there are some potential downsides to consider.
One concern expressed by experts is the inclusion of wine in the diet. While moderate wine consumption has been associated with improved cognitive function, there is a risk that individuals may overindulge. The effect of alcohol varies from person to person, and it is essential to consult a healthcare provider before including alcohol in one's diet.
Additionally, the MIND diet may be challenging for those who do not cook regularly or eat out frequently. It requires creating meal plans and recipes based on the recommended foods, and those who eat out may need to spend time reviewing restaurant menus to find suitable options.
The MIND diet also does not provide rigid meal plans, portion sizes, or exercise guidelines, which may be seen as a downside for those who prefer more structure and guidance in their diet plans.
Furthermore, while the MIND diet is associated with cognitive benefits, more research is needed to fully understand its effectiveness in slowing cognitive aging over longer periods. A 2023 randomized controlled trial found that the MIND diet did not slow cognitive aging over a 3-year period, and longer-term studies are needed to determine its potential long-term benefits.
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Frequently asked questions
The MIND diet is a combination of the Mediterranean and DASH diets, with a specific focus on brain health. It aims to reduce the risk of dementia and slow the decline in brain health that comes with ageing.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
The MIND diet recommends eating at least 3 servings of whole grains, 2 servings of vegetables (including 1 of leafy greens), 2 servings of berries, 5 servings of nuts, 4 meals with beans, 2 servings of poultry, and 1 meal with fish per week.
The MIND diet recommends limiting your consumption of butter, margarine, cheese, red meat, fried food, and pastries/sweets.
The MIND diet has been linked to slower cognitive decline and a reduced risk of Alzheimer's disease. It may also aid in preventing cardiovascular disease and some forms of cancer.
