Lastly, the low in food felons diet lowered CSF F2-isoprostane concentrations, which is a fancy way of saying it lessened the biomarkers of free radical injury, a signal of oxidative damage to, or damaging inflammation in, your central nervous system (the brain and spinal cord).
What does this all mean for the bigger picture? After just one month of the low saturated fat/low carbs diet, “visual memory” improved for healthy adults and adults with cognitive impairment. This was a small study of 49 subjects, but the implications have big promise for your enjoyment of life and brain functioning!
Starting today, what can you do? Look out for the five food felons, which are guaranteed to age your brain and body. We like to kick the felons totally out, but truth be told, the felons don’t have to be exiled from your diet—they just have to be put under very close watch.
Here’s a quick review of how they can age you, so you can steer clear:
1) Trans fat: Look out for “partially hydrogenated vegetable oils.” Trans fat alters metabolic processes and hardens your arteries. How much to have? Zilch!
2) Saturated fat: Leads to the buildup of fatty tissue on the inner linings of your arteries and turns on inflammatory genes. How much to have? No more than 4 grams per hour.
3) Added sugar: Excess sugar causes the proteins in your body to function improperly, aging your arterial system. How much to have? Main dishes and desserts should contain no more than 4 grams of added sugar per serving. Side dishes should contain no more than 2 grams of added sugars per serving. Total should be less than 4 grams added sugar per hour.
4) Syrups: All syrups. Not just that high-fructose corn syrup (HFCS)—the man-made sugar that does the same things as sugar—all syrups, like all added sugars increase the risk of dysfunctional proteins, obesity and metabolic syndrome. Be wary of maple and malt syrups, as well. How much to have? Stay away! In total, you want to keep you added sugar count to less than 24 grams, or 6 teaspoons per day , and less than (when combined with added sugars) 4 grams of added sugar an hour.
5) Any grain but 100-percent whole grain: Whole grains contain a lot of fiber, which helps preventing arterial aging. How much to have? Nada, Never have any—why age unnecessarily? Why forget what your ideal hunk looked like? Anytime you can swap simple carbohydrates for complex carbs with 100-percent whole grain, go ahead!
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