To gluten, or not to gluten: is that really a question? Indeed it is, according to Dr. Mosconi. She refers to our "Great American Gluten Panic" and the "witch-hunt" against gluten. Only approximately 7% of the U.S. population is truly sensitive to or even allergic (Celiac disease) to gluten. By avoiding these proteins/grains/cereals, we tend to also go low-carb. Dr. Mosconi states this generally does more harm than good, and there is NO conclusive, scientific evidence linking gluten and cognitive decline. Also, many scientists agree agree that diets rich in healthy carbs and fiber is CRUCIAL for dementia prevention. So, about 93% of us can gluten (and apparently, should). For those with true allergies/sensitivities, there are gluten-free alternatives: rice, quinoa, millet, buckwheat, teff (what the heck is that?), etc. Her book provides guidelines for "healthy carbs" and portions. There is also a correlation between fiber deficiency and diminished gut health (and out "guts" are known as our "2nd brain").
Other suggestions: 1) the Mediterranean diet for reduced risk of cognitive impairment. It has the added benefit of reducing risk for cardio diseases, diabetes and obesity.
2) Fruits/veggies should make up 1/2 your plate, any given meal
3) 8 glasses of water daily will boost your brain 30%
4) More fish for essential fats
5) Chia seeds & oats improve mood and memory
6) MORE cacao, berries, almonds, lentils (I love them!), spinach (yep, love this, too!), and eggs
We'll just keep doing our best with the latest information that comes available to us! But, yea!!, more spinach and lentils! (And I was happy kale wasn't an any list of foods she suggested thus far) : )
~Take good care, Suzannah