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They’re often criticized, but these foods can support memory, mood, and long-term cognitive health.
Carbohydrates are often labeled as “unhealthy” or “bad,” particularly when it comes to brain health and inflammation. That’s because certain carbs are high in sugar and calories, which can harm the brain when consumed in high amounts. However, not all carbohydrates are equal, and some commonly criticized options have nutrients that support memory, mood, focus, and long-term cognitive health. We spoke to nutrition experts to learn about the carbohydrates that deserve a place in your diet.
Meet Our Expert
- Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist, board-certified sports dietitian, and adjunct instructor at Virginia Tech University
- Nadja Abada, RD, BSc, registered dietitian at JM Nutrition
Related: 8 Nutrition Myths That Registered Dietitians Want You to Stop Believing
Carbohydrates and Brain Health
Carbohydrates are one of the most villainized—and misunderstood—foods, says Roxana Ehsani, MS, RD, CSSD, LDN. And yet, carbohydrates are essential for proper brain function, as well as overall health. When you consume carbohydrates, they break down into glucose (sugar) in the body. But don’t let the term “sugar” scare you—glucose is the brain’s main source of energy. Glucose drives cellular and signaling pathways, neurotransmitter synthesis, and complex cognitive processes, including learning, memory, and high-speed executive processes, says Nadja Abada, RD, BSc. Plus, certain “carb-rich foods contain a wealth of brain-supporting nutrients, including vitamins, minerals, fiber, and antioxidants,” Ehsani says.
Simple vs. Complex Carbs
In order to understand what makes a carbohydrate brain-friendly, it helps to understand the difference between simple versus complex carbs.
- Simple carbohydrates: Simple or refined carbohydrates are generally considered less desirable for the brain. They’re digested quickly by the body, causing a rapid increase in blood sugar. This causes overall inflammation, neuroinflammation, mood impairment, and stress hormone spikes, according to Abada. Examples of simple carbs include pastries, white bread, and white pasta.
- Complex carbohydrates: Complex carbohydrates are beneficial for the brain. They’re found in unprocessed (or minimally processed) foods like fruits, vegetables, whole grains, legumes, and dairy, Abada says. Complex carbohydrates are also high in fiber, which decreases “the rate of glucose absorption in the intestines, providing a steady and slow flow of glucose into the blood stream,” says Abada. This prevents blood sugar spikes while promoting better mood regulation, less mental fatigue, improved brain functions, and better brain health and healthy aging, according to Abada.
Even then, the effects of carbs can be nuanced. Beyond the specific food, factors like your personal needs, health goals, and overall diet will determine how any given carbohydrate affects your brain and body.
‘Bad’ Carbs That Actually Help Brain Health
The following carbohydrates are often touted as “bad” for brain function and general health. When you look at the bigger picture, they can be beneficial, especially when included in a balanced diet. Here’s what dietitians have to say.
Bread
Bread is frequently demonized, but its different categories (i.e., white bread vs. whole-grain bread) aren’t often considered. For example, whereas white bread is a simple carb, whole-grain bread supplies a steady source of complex carbs to the brain, notes Ehsani. That’s because whole grain bread contains fiber, which slows down the rate of glucose absorption in the bloodstream. “Whole grain bread also contains healthy fats which are important for brain support, as most of the brain is composed of fat,” Ehsani says. Whole grains contain B vitamins, antioxidants, and vitamin E, according to Ehsani. These nutrients can fight free radicals, which can damage the brain and healthy cells.
Tips
For the healthiest option, look for breads that list 100-percent whole wheat flour as the first ingredient, says Ehsani. This will ensure the loaf is primarily composed of that flour.
Fruit
Many people avoid fruits due to their high content of fructose, a type of sugar, says Abada. But fruits also provide many antioxidants and vitamins, which are neuroprotective, she notes. Moreover, it’s worth considering the whole package when it comes to fruits. Though they’re high in sugar, fruits contain fiber, a nutrient that slows the absorption of sugar into the bloodstream. Thus, fruits are less likely to make your blood sugar spike compared to processed carbs—like a pastry, for example. Pairing fruits with sources of fat and protein can also further slow sugar absorption, ensuring blood sugar remains within a good range, says Abada. This blood sugar control can prevent neuroinflammation, thereby protecting your brain.
White Rice
White rice is often stigmatized, as it contains less fiber than brown rice. It’s also technically a refined carbohydrate, further adding to its poor reputation. But again, context is key. First, the fiber content of white rice isn’t much lower than brown rice—only about 3 grams less per serving, says Ehsani. It’s also easily digested, providing a rapid source of energy. This can be helpful if you need to quickly fuel your body and brain. Pairing white rice with fiber-rich foods (such as vegetables), or even mixing it with whole grains like quinoa, can also stabilize your blood sugar while providing your brain energy from carbs, says Ehsani. Finally, enriched white rice provides B vitamins, which support brain function as well.
Potatoes
Potatoes have a poor reputation, as they’re often prepared fried or with unhealthy toppings, according to Ehsani. They’re also a very dense starch, potentially increasing blood sugar and promoting weight gain when consumed in large amounts, says Abada. “However, potatoes contain carbohydrates, fiber, protein, potassium, vitamin B6, niacin, copper, and many more nutrients,” Ehsani says. These nutrients can give your brain much-needed energy, as well as nutrients needed for proper functioning, says Ehsani.
Plus, certain varieties of potatoes provide even more brain-supporting nutrients. For example, purple potatoes contain the antioxidant anthocyanin, which has strong neuroprotective and anti-inflammatory properties, says Abada. “Yellow and orange potatoes, such as sweet potatoes, are rich in carotenoids, which accumulate in the nervous system and improve cognitive functions,” Abada says. “Carotenoids also scavenge free radicals, protecting all brain cells from damage, improving brain aging,” she notes.
Oats
Oats are less frequently shunned than other carbs, and yet, some wellness influencers and strict dieters view them in a negative light. This may be due to the popularity of instant flavored oats, which are typically high in added sugars. While this type may promote inflammation and blood sugar spikes, plain, less-processed oats (like steel-cut or rolled oats) are a different story.
For starters, oats are a source of beta-glucan, a type of soluble fiber. Beta-glucan positively affects the gut microbiome, which is tightly linked to cognitive health, says Abada. They also contain avenanthramides, antioxidants uniquely found in oats. Avenanthramides have been shown to protect nerve cells by reducing oxidative stress and inflammation, potentially staving off neurodegenerative disease. Additionally, oats provide B vitamins, which are important for anti-inflammatory and neuroprotective functions, notes Abada. “Oats are also rich in magnesium, zinc, and iron, all [of which are] involved in various brain functions,” says Abada.
Tips
For optimal benefits, steel cut or rolled oats should be combined with protein and fat, Abada says.
What Happens When You Restrict Carbs Too Much?
While individual carbohydrate needs can vary, it’s generally not recommended to severely restrict carbohydrates. This is especially important for the average person without chronic conditions or medical reasons to reduce a food or food group. Doing so may cause brain fatigue and slower cognitive processing, according to Abada. It can also trigger constipation, diarrhea, bloating, muscle cramps, weakness, and headaches. And while the habit can promote quick weight loss, know it’s not the healthiest method. “Carbs cause your body to hold onto water,” says Ehsani. “So once you limit them, the initial drop on the scale is usually weight, not fat, and it’s typically temporary,” notes Ehsani.
That said, it’s best to choose quality carbohydrate sources (and prioritize balanced eating patterns) rather than eliminating carbs. This is true even if you’d like to lose weight or manage a condition like type 2 diabetes, as mindfully choosing carbs can support both.
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