What Is the MIND Diet for Brain Health?

In the 2019 "Best Diet Rankings", what is the MIND diet, which came 4th?

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines two diets with proven success: DASH and the Mediterranean diet. This diet reduces foods that pose risks for dementia and cognitive decline. Alzheimer's disease cannot be prevented with certainty, but eating healthy staples such as leafy greens, nuts and fruit may reduce the risk of brain disease. This diet was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center, through research published in February 2015.

Alzheimer's risk was approximately 35% lower in people who followed the MIND diet moderately and 53% lower in those who followed it strictly.

How Does the MIND Diet Work?

Each day, it recommends at least three servings of whole grains, a salad, another vegetable and a glass of wine (alcohol is not essential). Leafy green vegetables are rich in lutein, important in preventing aging and cognitive decline. Nuts on most days of the week, half a cup of beans daily and 3 daily servings of wholegrain foods are recommended. Poultry is eaten twice a week or more, and red meat fewer than 4 servings per week. The MIND diet specifically considers strawberries and blueberries because they are rich in lutein. You eat half a cup of berries daily (blueberries are best), with other fruit consumed during the day. Fish should also be on the menu at least once a week. Olive oil should be the main oil used at home.

You are on your own when it comes to finding or adapting MIND diet recipes. There are no groupings by breakfast, lunch or dinner. Eating out is allowed, but you should avoid fast-food restaurants, fried appetizers, options rich in solid fats and desserts. Pastries or sugary foods should be eaten fewer than 5 times per week. Full-fat cheese should also be limited.

Because the MIND diet is rich in fiber, you can feel as full as you want with low-calorie leafy greens. Nutrition specialists emphasize the importance of satiety.

If you are used to buttery vegetable dishes, your taste buds will soon adapt to olive oil. Butter is limited to 1 teaspoon daily. The same applies to fried foods: you will get used to baked or grilled versions instead.

Exercise in the MIND Diet

Exercise has not yet been addressed within the MIND diet. However, studies have shown that physical activity may help protect the brain in people at high risk of Alzheimer's disease. Health professionals encourage adults to do at least two and a half hours of moderate activity weekly, such as brisk walking, along with muscle-strengthening activities on several days.

Does the MIND Diet Protect Against Cardiovascular Disease and Diabetes?

Both diets underlying MIND have been found to reduce the risk of high blood pressure, heart attack and stroke. They may also help prevent or control diabetes. Like the Mediterranean and DASH diets, the MIND diet follows American Diabetes Association recommendations.

In a study based on dietary and diabetes data from 22.000 people followed for more than 11 years, researchers found that people whose diet was close to a Mediterranean pattern were 12% less likely to develop diabetes than those whose diet was not.

A Mediterranean diet supplemented with extra-virgin olive oil was followed by one supplemented with nuts in reducing disease risk. The MIND diet, which selects olive oil and nuts as brain-healthy food groups, is likely to offer similar diabetes prevention benefits.

In summary:

What Does the MIND Diet Recommend Eating?

• Especially leafy green vegetables
• All other vegetables
• Nuts
• Fruits 
• Beans
• Whole grains
• Fish
• Poultry 
• Olive oil
• Wine

What Can I Not Eat on the MIND Diet?

The MIND diet generally avoids five unhealthy food groups:

• Red meat
• Butter and margarine
• Full-fat cheeses
• Pastries and sweets
• Fried foods or fast food

Which Foods Should I Limit on the MIND Diet?

Foods not intended to be eaten frequently may be consumed in limited amounts. 

• Red meats and processed meats (such as bacon, sausage and ham): less than 100 grams per week
• Butter: 1 teaspoon or less
• Full-fat cheeses: fewer than five servings per week
• Any sweets or pastries: fewer than five servings per week
• Fried foods, including fast food: less than one serving per week

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