Air-popped popcorn lightly seasoned is a wholesome whole-grain snack, and incorporating two or more servings of whole grains daily has been associated with cognitive abilities comparable to individuals almost a decade younger.
Disparities in Alzheimer’s and related dementias prevalence between Black Americans and their white counterparts, where the former are 1.5 to 2 times more susceptible, have prompted investigations into potential mitigating factors. A recent study, featured in the November edition of the Neurology journal, suggests that a diet rich in whole grains, including varieties like breads, cereals, quinoa, and popcorn, might provide a degree of defense against cognitive decline.
The research revealed that Black adults who included a few additional servings of these whole grain foods in their daily intake exhibited a decelerated rate of memory and cognition decline. Notably, those who consumed the highest amounts of whole grains experienced lower levels of memory decline, akin to being 8.5 years younger than their counterparts consuming fewer daily servings of whole grains.
“It’s exciting to see that people could potentially lower their risk of dementia by increasing whole grains in their diet by a couple of servings a day,” Xiaoran Liu, PhD, the lead author, said. She is also a researcher and an assistant professor in the department of internal medicine at the Rush Institute for Healthy Aging in Chicago. “Overall dietary pattern is very important. A healthy diet may benefit overall health, including brain health.”
Dr. Liu and her colleagues emphasized that the findings suggested a connection but did not establish causation, indicating that consuming increased amounts of whole grains may be associated with a reduction in memory decline.
A Benefit Noted for Just the Black Adults
Over a span of approximately six years, researchers meticulously tracked the health trajectories of over 3,000 adults, with an average age of 75, none of whom exhibited signs of dementia at the commencement of the study. A significant portion of the study’s participants, roughly 60 percent, were of Black ethnicity.
At triennial intervals, participants engaged in a comprehensive assessment process, completing questionnaires detailing their consumption of whole grains and undergoing cognitive and memory evaluations. The cognitive assessments encompassed tasks such as recalling word lists and remembering and ordering numerical sequences.
The study cohort was stratified into five groups based on their levels of whole grain consumption. The lowest-consuming group ingested less than half a serving per day, while the highest-consuming group averaged around 2.5 servings daily. Notably, even the highest intake fell short of the dietary recommendations outlined in the January 2020 Dietary Guidelines for Americans, which advocate for a minimum of three to five daily servings of whole grains for all adults.
Upon analysis, the data unveiled a noteworthy trend: Black individuals exhibiting the highest whole grain intake demonstrated a more gradual cognitive decline, quantified as 0.2 standard deviation units per decade, in comparison to their counterparts with the lowest consumption levels.
However, the cognitive protective effects associated with whole grain consumption were confined to the Black adult population. The study underscored a higher prevalence of daily whole grain consumption among Black participants (67 percent), in contrast to their white counterparts (38 percent). The specific types of whole-grain foods consumed by the Black cohort, including dark bread, corn bread, oats, kasha, couscous, bulgur, and quinoa, were highlighted by the lead researcher, Liu.
While this heightened consumption among Black adults may offer some explanation for the observed protective association within this demographic, the authors stressed the imperative for further research to comprehensively explore and understand the underlying mechanisms at play.
Avoiding Refined-Grain Products for Health Reasons
Ronald Petersen, MD, PhD, a distinguished professor of neurology specializing in cognitive aspects of normal aging and dementia at the Mayo Clinic in Rochester, Minnesota, finds significant value in this recent study. The research not only adds to existing evidence but also underscores the profound connection between our dietary choices and their impact on cognitive functions such as thinking and reasoning. The findings emphasize the pivotal role of nutrition in shaping cognitive health, shedding light on the intricate relationship between our food choices and cognitive well-being.
“Other research also suggests that diets like the Mediterranean diet may impact cognitive outcomes,” Dr. Petersen, a fellow of the American Academy of Neurology, shared. “Diet may influence our own cognitive aging trajectory.”
Petersen, not a participant in the research, suggests that adults can enhance their well-being by steering clear of processed foods and refined grains. This includes items like white bread, English muffins, bagels, muffins, white rice, and pasta.
Liu and her research team propose a hypothesis that whole-grain foods might confer a safeguarding influence on cognition and memory. This potential benefit is attributed to the presence of fiber, polyphenols, as well as vitamins B and E in whole grains. These components act as antioxidants, potentially mitigating inflammation and oxidation, which have previously been linked to cognitive decline.
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