Fact 14: The Role of Diet and Nutrition in Diabetes and Dementia Risk
A well-balanced diet, rich in fiber and low in refined sugars and unhealthy fats, is critical in diabetes management. It can help regulate blood glucose levels and maintain a healthy body weight – two pivotal factors in diabetes control. High consumption of refined sugars can induce rapid surges in blood glucose levels, straining the body’s insulin-producing cells. Over time, this can result in insulin resistance and eventually, type 2 diabetes. Concurrently, maintaining a healthy body weight enhances insulin sensitivity and lowers diabetes risk, as abdominal obesity is a key risk factor for insulin resistance and diabetes.
The implications of diet extend to dementia as well. Certain dietary patterns, like the Mediterranean diet, characterized by high intake of fruits, vegetables, whole grains, and lean proteins, have been linked to reduced cognitive decline and dementia risk. The influence of diet on dementia risk might be mediated by its impact on brain structure and function. Diets high in saturated fats and refined sugars can lead to brain inflammation and hinder neurogenesis, contributing to cognitive decline.
On the other hand, diets rich in antioxidants and omega-3 fatty acids, found in fruits, vegetables, and fatty fish, can combat inflammation and support brain health. These diets not only influence physical health but also have a significant impact on cognitive wellbeing.
The gut-brain axis, referring to the two-way communication between the gut and the brain, has been a growing area of research in recent years. This axis is influenced by dietary patterns. A diet rich in fiber and diverse in plant foods can foster a healthy gut microbiota, which can positively affect brain health. Conversely, a diet high in processed foods and low in fiber can lead to a less diverse gut microbiota. This can increase inflammation and heighten the risk of both diabetes and dementia. (14)
