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Non-diet nutrition & living

The MIND diet

What is the MIND diet, the latest research on its effects on cognitive impairment and answers to the most frequently asked questions about it.

Is the MIND diet good for the mind?

We could say that. At least, that’s what research tells us so far. But before we look into studies and their outcomes, let’s explain what the MIND diet actually is.

What is the MIND diet?

The MIND diet is actually the M.I.N.D. diet. The initials stand for Mediterranean-DASH Intervention for Neurodegenerative Delay. It is a dietary pattern that contains elements of the Mediterranean Diet and the DASH diet (Dietary Approaches to Stop Hypertension) and was created specifically for the purpose of delaying cognitive decline and neurodegenerative diseases like dementia.

The MIND diet was developed in 2015 at the Rush University Medical Center by a research team led by the nutritional epidemiologist Martha Clare Morris. It was published in the journal of the Alzheimer’s association. The Mediterranean diet and the DASH diet were both already linked to cognitive function, mainly because of their protective role against cardiovascular disease, and consequently towards better and longer brain health.

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How does the MIND diet work?

The neuroprotective role of the MIND diet focuses on certain foods of the Mediterranean diet that have anti-inflammatory and anti-oxidative effects. These foods are rich in vitamins, flavonoids, carotenoids and other substances that have been found to reduce inflammation and oxidative stress. This kind of damage has already been associated by scientists with the onset and progression of cognitive decline and dementia.

What do you eat on the MIND diet?

Although it has no strict guidelines like the DASH diet, it encourages frequent consumption of these foods:

FOODS TO EAT	FREQUENCY
Green leafy vegetables (kale, collards, greens, spinach, lettuce, etc.)	6+ servings per week
Other vegetables (green or red peppers, squash, carrots, broccoli, celery, potatoes, peas, tomatoes, beetroots, corn, zucchini, eggplant, etc.)	1+ serving per day
Berries (strawberries, raspberries, mulberries, blueberries, etc.)	2+ servings per week
Nuts (walnuts, almonds, pistachios, hazelnuts, peanuts, etc.)	5+ servings per week
Whole grains (oats, bulgur, wholegrain cereals, rice and pasta, etc.)	3+ servings per day
Fish (not fried)	1+ meal per week
Beans (beans, lentils, soybeans, etc.)	3+ meals per week
Poultry (chicken, turkey, etc.)	2+ meals per week
Olive oil	Primary oil
Wine (optional and according to health status)	1 glass per day

What are 5 foods to avoid on the MIND diet?

The MIND diet also encourages the limitation of certain foods that contain large amounts of saturated fats and possibly trans fats. These foods are:

FOODS TO AVOID	FREQUENCY (Less than…)
Cheese	Less than 1 serving per week
Butter & margarine	Less than 1 tablespoon per day
Red meat and products	Less than 4 meals per week
Fried foods	Less than 1 time per week
Pastries and sweets	Less than 5 times per week

The benefits of the MIND diet

There is great interest in the effectiveness of the MIND diet on the prevention of dementia and several studies are currently ongoing. So far, research has reached the following results as to the benefits of the MIND diet:

Moderate adherence to the MIND diet has been linked with lower chances of Alzheimer’s disease.
The MIND diet is also associated with better cognitive performance (faster information processing speed) in middle-aged adults.
In a study that examined the effect of the MIND diet on healthy women with obesity, researchers found that it could reverse the destructive effects of obesity on brain structure and cognition, especially when combined with a mild restriction in caloric intake.
It slows cognitive decline to patients who have a history of stroke.
Research showed that it can improve indexes like blood pressure, blood glucose and lipid profile, and it can positively affect cardiometabolic outcomes like inflammation and stroke. Therefore, it could also be used for the prevention of cardiovascular disease but further research is needed.

Frequently asked questions about the MIND diet

– Is milk and Greek yogurt allowed on the MIND diet?

Although dairy products are not included in the suggested foods of the MIND diet, they are not excluded either. Low fat dairy products are part of both the Mediterranean and the DASH diet so you can have them in moderation.

– Can you eat chocolate on the MIND diet?

Sweets are limited in the MIND diet to less than 5 servings per week due to their high content in saturated and trans fats. However, dark chocolate is also rich in antioxidants, so if you choose to eat a couple of servings of sweets during the week, you can choose dark chocolate.

– Is avocado on the MIND diet?

Avocados are a great source of unsaturated fats which is the type of fat that we want in the MIND diet. However, you should bear in mind that olive oil is the main type of fat suggested in the MIND diet.

– Can you eat tofu on the MIND diet?

Tofu is a soy-based food, suitable for vegan and vegetarian diets. Soy is one of the beans suggested in the foods to eat when on the MIND diet, and so is tofu.

– Why is cheese not on the MIND diet?

Most types of cheese are high in saturated fats and may also contain trans fats. These kinds of fat are linked with a decline in brain health and cognition and they should be limited in the MIND diet. However, low fat cheese can be consumed in moderation.

– Can you eat eggs on the MIND diet?

Eggs can be moderately consumed in the MIND diet, as long as you do not add butter, cheese or other condiments high in saturated fats.

– Can the MIND diet improve memory?

Both the Mediterranean and the MIND diet can support brain health, promote healthy aging and protect from cognitive decline. However, there is no evidence so far that either of them can improve memory.

– What are the cons of the MIND diet?

Despite the flexibility of the MIND diet, it does not include meal plans and leaves too much room for trial and error. People who need to create their own meal plans may find this challenging. Additionally, the diet does not emphasize other parts of nutrition and lifestyle – e.g. seasonality and exercise – like the Mediterranean diet does.

– Can I lose weight on the MIND diet?

The diet promotes certain healthy foods and suggests the limitation of foods that are high in saturated fats. Therefore, when applied in a balanced nutrition plan with an energy deficit it can result in weight loss.