Low-fat diet could increase your risk of dementia by a fifth, expert warns

Fat is often demonised because of its link to serious health problems, ranging from high cholesterol to heart disease.

However, not all fat deserves such a bad reputation.

In fact, an expert has warned that not eating enough fat could spell bad news for your dementia risk.

Patrick Holford, Founder of the Food for the Brain Foundation, said: “There are two reasons why a low-fat diet can increase dementia risk. 

“The first is that a low-fat diet is low in essential omega-3 fats which has been shown to increase the risk of dementia by a fifth. 

“[Furthermore], to remove or lower the fat content, you have to replace the fat with something, which is usually carbohydrate.

“This increases the glycaemic load (GL) of the food and raises blood glucose levels. 

“People in midlife with high blood glucose – even people in the upper normal range – have increased brain atrophy, impaired cognition and increased risk of dementia.”

Don’t just take the expert’s word for it, as research, published in the European Journal of Nutrition also linked high GL to reduced cognitive capacity.

Looking at 208 participants aged between 64 and 93 years, the research team assessed the participants’ diet by using a food frequency questionnaire.

Furthermore, their cognitive capacity was tested using another form of examination.

The findings suggested that “prudent” dietary patterns – think fruit, vegetables, fish, low-fat dairy and restricted amounts of red meat – were linked to better cognitive function.

On the other hand, those who consumed the typical “Western” diet, which is high in red meat and white bread but low in fruit and vegetables, scored poorly.

The research team concluded that consumption of a high glycaemic diet is associated with “poorer” cognitive performance.

How to eat more omega-3s

While saturated fat is the type responsible for a higher risk of health problems, unsaturated fat has some health-promoting tricks hidden up its sleeve. 

Omega-3, which is important for maintaining the structure and function of brain cells, describes an essential fatty acid that belongs under this good type.

Linked to a lower risk of cognitive decline, omega-3s can be found in the likes of salmon, mackerel, sardines, anchovies, walnuts, flaxseeds and chia seeds.