Prioritising low-glycaemic-index foods can reduce the risk of Alzheimer's

Low-glycaemic-index foods, such as most fruits and whole grains, can reduce the risk of Alzheimer's and other types of dementia

 The quality and quantity of carbohydrates in the diet play a decisive role in the development of dementias. This is according to a combined study carried out by the Nutrition and Metabolic Health (NuMeH) research group of the Universitat Rovira i Virgili (URV), the Centre for Environmental, Food and Toxicological Technology (TecnATox), and the Pere Virgili Health Research Institute (IISPV). The results of this research have been published in the scientific journal International Journal of Epidemiology.

Although one of the primary risk factors for developing dementia is age, maintaining a healthy lifestyle—and especially a balanced diet—also play an essential role in reducing cognitive decline and promoting healthy ageing. Carbohydrates are the main component of the diet and account for approximately 55% of the total energy we consume. Due to their role in glucose and insulin metabolism, both the quantity and the quality of the carbohydrates we consume significantly influence our metabolic health and risk of related diseases, such as Alzheimer’s.

One of the key indicators is the glycaemic index (GI), which measures how quickly carbohydrates raise blood glucose after consumption. The scale—from 0 to 100—classifies foods according to whether they cause more or less rapid increases: foods such as potatoes or white bread have a high GI, whereas most fruits and whole grains have a low GI.

To reach their conclusions, the team analysed data from a study of more than 200,000 adults in the United Kingdom who did not have dementia at the start of the process. Using questionnaires, they were able to assess the glycaemic index and glycaemic load of each participant’s diet. After an average follow-up of 13.25 years, it was found that a total of 2,362 people developed dementia. Through advanced statistical techniques, the researchers determined at what levels of the glycaemic index the risk of developing dementia began to increase, allowing them to obtain a very precise picture of how diet can influence long-term brain health.

The results showed that consuming foods with a lower glycaemic index is associated with a lower risk of developing dementia, whereas higher values increase the risk. Specifically, diets with a low to moderate glycaemic index were associated with a 16% reduction in the risk of developing Alzheimer’s, whereas higher values were associated with a 14% increase in risk.

“These results indicate that following a diet rich in low-glycaemic-index foods, such as fruit, legumes or whole grains, could decrease the risk of cognitive decline, Alzheimer’s and other types of dementia,” confirmed the study’s leader, Mònica Bulló, who is also professor in the URV’s Department of Biochemistry and Biotechnology, researcher at ICREA and director of the URV’s TechnATox Centre.

These results highlight the importance of taking into account both the quantity and quality of carbohydrates in strategies aimed at preventing and managing dementia.

Low GI Fruits (GI < 55)

• Berries: Strawberries, blueberries, raspberries, blackberries.
• Citrus: Oranges, grapefruit, lemons, limes.
• Stone Fruits: Peaches, plums, apricots, cherries.
• Others: Apples, pears, avocado, coconut, cranberries, grapes (in moderation). 

Low GI Vegetables (Generally < 55)

• Leafy Greens: Spinach, kale, lettuce, Swiss chard.
• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage.
• Alliums: Onions, leeks, garlic.
Other Non-Starchy: Green beans, bell peppers, tomatoes, cucumbers, zucchini, eggplant, mushrooms, artichokes, celery, snow peas, asparagus, avocado. 

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Few parents offer teens guidance on healthy eating during holiday season

 

As teens gain more independence in their food choices, many parents struggle to navigate conversations about nutrition —which could be especially important during the holidays, when celebrations often center around meals.

While parents recognize concerns about their teen’s eating habits, few provide concrete strategies to help them make healthy decisions during festive gatherings, according to the University of Michigan Health C.S. Mott Children’s Hospital National Poll on Children’s Health.

One in three parents say it’s difficult to talk with their teen about food and weight, rising to more than half among parents who believe their teen is overweight.

“Weight can be a sensitive topic with young people,” said Susan Woolford, M.D., co-director of the Mott Poll and a Mott pediatrician. “But parents play an important role in offering guidance and watching for problematic eating behaviors. The holiday season is a key opportunity for supportive, nonjudgmental conversations.”

Many teens missing meals, eating for reasons other than hunger

Only half of parents say their teen eat three meals a day, suggests the nationally representative report that includes responses from 970 parents of teens aged 13-17 surveyed in August.

Parents perceive their teens’ weight in varying ways. While most believe their child is the right weight, one in seven describe their teen as underweight while one in five say their teen is overweight.

The poll highlights eating patterns that may signal challenges with maintaining a healthy diet. Just under a third of parents say their teen eats out of boredom or engages in mindless eating. Another 11% say their teen eats even after they’re full and 10% say their teen eats because they’re stressed.

These behaviors are reported much more often among parents who describe their teen as overweight.

Nearly a third of parents also say their teen has no typical eating pattern, while 13% report that their teen snacks throughout the day and 9% say their teen regularly skips breakfast.

A significant barrier to healthy habits is the reality of teens’ schedules, Woolford notes. Between school, extracurricular activities, work and social commitments, many teens “squeeze in” meals whenever possible.

“When teens are rushing between activities, they tend to grab whatever is quick and available,” she said. “Often that means processed snacks or fast food that are higher in calories and lower in nutritional value.”

She recommends that parents help by stocking healthy, convenient ‘grab-and-go’ options, and involving teens in choosing items and reading nutrition labels.

Parents should watch for problems in eating habits, body image

Despite concerns about eating habits, relatively few parents polled offer specific strategies to help teens navigate large holiday meals.

Among parent suggestions to their teen: eat something healthy ahead of time to avoid overeating (8%), decide in advance what to eat or avoid (5%), choose low-calorie foods (2%), increase exercise to “burn off” calories (10%) and diet or fast the next day (1%).

More commonly, parents give general direction such as “eat in moderation” (33%) or “eat whatever you want” (38%).

“Even small, practical tips like having a healthy snack beforehand can help teens feel more in control at big meals,” Woolford said.

The poll also reveals troubling signs of negative self-image:14% of parents have heard their teen say they feel “too fat,” 11% say their teen talks about needing to diet or fast after a big meal and 8% say their teen wants to hide their body with baggy clothes.

These concerns are far more common among parents who describe their teen as overweight.

Parents may fear that discussing weight or eating habits could harm teens’ self-esteem, Woolford says. But avoiding the conversation can also allow unhealthy patterns to continue.

“If parents notice a teen expressing repeated negative thoughts about their body or showing unhealthy eating patterns, it’s a good time to reach out to the teen’s healthcare provider,” she said. “These conversations don’t have to be about appearance. They can focus on energy, strength and overall well-being.”

Survey: Half of US adults resolve to start a new diet in 2026

 

 Nearly half of U.S. adults say starting a new diet is one of their New Year’s resolutions, according to a new Physicians Committee for Responsible Medicine/Morning Consult survey. More than 80% of respondents said the cost of groceries is important when choosing a weight-loss plan, but only 6% say they’ll try a plant-based or vegan diet, which research shows is among the least expensive and most effective for losing weight and keeping it off.

The poll included 2,201 women and men interviewed Dec. 2 to 3. When asked which diets they plan to try, 42% said they are going to attempt to eat fewer calories, while 28% said they’ll go on a low-carbohydrate diet, such as keto, Atkins, or South Beach. Just 6% plan to begin eating a plant-based diet despite evidence that shows it’s not only effective, but also less expensive, better for the environment, and provides protection from a variety of diseases.

Obesity and overweight have become chronic health problems in the United States. Data shows that in 23 states, more than 1 in 3 adults is obese. And across the country, 3 out of 4 adults are obese or overweight.

Barnard Medical Center Clinical Director Vanita Rahman, MD, says, “Fad diets are not the solution. Those interested in losing weight should consider a plant-based plan. It’s an evidence-backed way of eating that’s not intended as a temporary quick fix. It’s a lifestyle that promotes the shedding of excess pounds, can reverse or prevent many diseases, and reduce grocery costs.”

Research supports this.

•In the Physicians Committee for Responsible Medicine’s 2013 GEICO study of 292 obese or overweight GEICO Insurance Company employees with a diagnosis of type 2 diabetes at 10 sites across the United States, participants followed either a low-fat vegan diet or no diet for 18 weeks. Those who followed a low-fat vegan diet lost an average of 9.5 pounds, significantly decreased total and LDL cholesterol, and, in individuals with diabetes, decreased hemoglobin A1c by an average of 0.7 percentage points.

•In another Physicians Committee study, from 2018, overweight individuals who followed a plant-based diet for 16 weeks lost 14.3 pounds, on average, while individuals in a control group experienced no significant change in weight.

• Physicians Committee research published in JAMA Network Open in 2024 showed a low-fat vegan diet cut food costs by 19%, or $1.80 per day, when compared with a Standard American Diet that included meat, dairy, and other animal products. The decrease in costs on the low-fat vegan diet was mainly attributable to savings of $2.90 per day on meat, 50 cents per day on dairy products, and 50 cents per day on added fats. These savings outweighed the increased spending of 50 cents per day on vegetables, 30 cents per day on grains, and 50 cents per day on meat alternatives on the vegan diet.

“A lot of people start the year by trying to eat less, but strict calorie cutting isn’t something most of us can keep up with,” said Xavier Toledo, a registered dietitian with the 17,000-doctor-member Physicians Committee. “When meals focus on whole plant-based foods, you can eat to comfortable fullness and still support healthy, steady weight loss.

“A good way to get started,” he said, “is to make simple swaps. Try replacing beef with beans, leaning on whole foods like grains, vegetables, and lentils, and choosing produce that’s in season. These changes can support healthy weight loss and help keep grocery costs down.”

COVID-19 vaccination significantly reduces risk to pregnant women and baby

Pregnant people who received a COVID-19 vaccine were far less likely to experience severe illness or deliver their babies prematurely, according to a major new UBC-led study published in JAMA. 

Drawing on data from nearly 20,000 pregnancies across Canada, the research found that vaccination was strongly associated with lower risks of hospitalization, intensive care admission and preterm birth. These benefits persisted as the virus evolved from the Delta variant to Omicron, which has evolved into newer sublineages that still dominate today. 

“Our findings provide clear, population-level evidence that COVID-19 vaccination protects pregnant people and their babies from serious complications,” said Dr. Deborah Money, a professor of obstetrics and gynaecology at UBC and senior author of the study. “Even as the virus evolved, vaccination continued to offer substantial benefits for both mother and child.” 

The study was conducted by the national CANCOVID-Preg surveillance network, led by UBC researchers, and represents one of the largest datasets on COVID-19 and pregnancy worldwide. 

The findings revealed that vaccinated people were about 60 per cent less likely to be hospitalized and 90 per cent less likely to require intensive care compared with those unvaccinated at the time of infection. Vaccination was also linked to fewer premature births (deliveries before 37 weeks of pregnancy), reducing the risk by 20 per cent during the Delta wave and 36 per cent during the Omicron wave. 

Notably, the analysis found that people vaccinated during pregnancy, as opposed to before pregnancy, had even lower rates of preterm birth and stillbirth. 

“There is never a bad time to be vaccinated—whether you’re currently pregnant or planning a pregnancy,” said Dr. Elisabeth McClymont, lead author and assistant professor in UBC’s department of obstetrics and gynaecology. “But our data suggest there may be added benefits to receiving the vaccine during pregnancy.”  

Informing maternal vaccine guidelines 

The findings arrive amid evolving vaccine guidance for pregnant people in some jurisdictions.  

In the U.S., the Advisory Committee on Immunization Practices (ACIP) recently did not include a specific recommendation for COVID-19 vaccination during pregnancy in its updated adult immunization schedule. Meanwhile, public health officials in Canada and at the World Health Organization continue to recommend that pregnant people receive a COVID-19 vaccine.  

The researchers say their findings provide timely evidence to inform ongoing policy discussions. 

 “The body of evidence is overwhelmingly clear: COVID-19 vaccination is safe and effective in pregnancy,” said Dr. Money. “These latest findings provide critical information for pregnant women and their care providers and strongly support public health guidance that recommends vaccination during pregnancy.”  

A pan-Canadian effort 

The analysis included data from nine Canadian provinces and one territory. Researchers used population-based health data to track outcomes from nearly 20,000 pregnancies affected by SARS-CoV-2 between April 2021 and December 2022. 

Even after adjusting for age, body mass index, and pre-existing conditions such as hypertension or diabetes, vaccination remained associated with markedly lower risks of hospitalization. 

Beyond COVID-19, researchers say the study underscores the importance of including pregnant people in vaccine research and planning for future respiratory virus outbreaks. 

“Pregnancy is a unique period of vulnerability but also of opportunity for prevention,” said Dr. McClymont. “This study reinforces how vaccination can make a real difference for maternal and newborn health.”   

Reducing saturated fat intake shows mortality benefit only for high-risk individuals

 A systematic review of 17 randomized trials found that among high cardiovascular risk individuals, reducing saturated fat was linked to lower all-cause mortality and possible reductions in cardiovascular deaths, heart attacks, and strokes. Notably, the greatest benefit for preventing nonfatal heart attacks occurred when saturated fats were replaced with polyunsaturated fats (PUFA) rather than simply reducing them. For people at low to intermediate cardiovascular risk, cutting or replacing saturated fat intake offered little or no benefit over 5 years. The study is published in Annals of Internal Medicine.  

Polyunsaturated fats (PUFAs) are essential "good fats" with multiple double bonds in their structure, found in liquid oils, nuts, seeds, and fatty fish, crucial for brain health, cell growth, and heart health, primarily coming in omega-3 (like from flax, salmon) and omega-6 (like from corn, soybean oil) forms, which our bodies can't produce and must get from food.  

Key Types

• Omega-3 Fatty Acids: ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid). 
• Omega-6 Fatty Acids: LA (linoleic acid). 

Food Sources

• Omega-3s: Fatty fish (salmon, sardines, mackerel), walnuts, chia seeds, flaxseeds. 
• Omega-6s: Soybean oil, corn oil, sunflower oil, nuts, seeds. 
• Both: Tofu, walnuts, sesame oil, mayonnaise, some vegetable oils. 

Health Benefits

Heart Health: Help lower bad LDL cholesterol, reducing heart disease risk. 
Brain Function: Essential for memory, cognitive health, and nerve function. 
Cell Growth & Function: Vital for building cell membranes and proper body functions. 
Anti-inflammatory: Omega-3s, in particular, have anti-inflammatory properties. 

Why They're Essential

Your body can't make them, so you must consume them daily through diet.
They remain liquid at room temperature due to their kinked structure, unlike solid saturated fats. 

How to Include Them

Choose fatty fish several times a week.
Use liquid vegetable oils (like canola, soybean, sunflower) for cooking.
Snack on walnuts, almonds, or seeds.
Add flax or chia seeds to smoothies or yogurt.

Benefits – and risks – of plant-based diets in children

 Vegetarian and vegan diets can support healthy growth when carefully planned with appropriate supplementation, finds a major new meta-analysis – the most comprehensive study to-date of plant-based diets in children.

A team of researchers, from Italy, USA and Australia, analysed data from over 48,000 children and adolescents worldwide who followed different dietary patterns, examining health outcomes, growth and nutritional adequacy. They found that vegan and vegetarian diets can be nutrient-rich and support healthy growth, but also carry a risk of deficiencies if key nutrients are not obtained through fortified foods or supplements.

The peer-reviewed study, published in Critical Reviews in Food Science and Nutrition, also suggests that plant-based diets may offer additional health benefits for children – including improved cardiovascular risk profiles – compared with omnivorous diets that include meat, fish and other animal-derived foods.

This large meta-analysis is the most comprehensive study to date of plant-based diets in children under 18 years of age, examining data from 59 studies across 18 countries. It compared lacto-ovo-vegetarian (which include dairy products and eggs, but exclude meat, fish and poultry) and vegan diets (which exclude all animal-derived foods) with omnivorous diets across a wide range of nutritional and health outcomes in 7,280 lacto-ovo-vegetarians, 1,289 vegans and 40,059 omnivores.

The study found that vegetarian children consumed more fibre, iron, folate, vitamin C and magnesium than omnivores, but they had lower intakes of energy, protein, fat, vitamin B12 and zinc. While evidence on vegan diets was more limited, similar patterns emerged.

“Notably, vitamin B12 didn't reach adequate levels without supplementation or fortified foods, and calcium, iodine and zinc intakes were often at the lower end of recommended ranges, making them important nutrients to consider for children on plant-based diets,” explains the study co-author Dr Jeannette Beasley, an Associate Professor in the Departments of Nutrition and Food Studies and Medicine at New York University.

“Vegan children, in particular, had especially low calcium intake.”

Health benefits

Despite these risks, both vegan and vegetarian children displayed more favourable cardiovascular health profiles than omnivores, with lower total and low-density lipoprotein (LDL) cholesterol – the “unhealthy” form of cholesterol.

Growth and body composition measures indicated that children on plant-based diets tended to be leaner than omnivores: vegetarian children were slightly shorter and lighter, with lower body mass index (BMI), fat mass and bone mineral content. Vegan children also had shorter stature and lower BMI scores.

“Our analysis of current evidence suggests that well-planned and appropriately supplemented vegetarian and vegan diets can meet nutritional requirements and support healthy growth in children,” states lead-author Dr Monica Dinu, who focuses on exploring how nutrition shapes health and well-being at the Department of Experimental and Clinical Medicine, at the University of Florence, in Italy.

Parents: take an informed approach

Plant based diets remain entirely achievable for children and can offer environmental advantages as well as health benefits. The authors stress that families should not be discouraged from choosing vegetarian or vegan diets for ethical, environmental or health reasons. Instead, they recommend that parents approach these diets with informed planning and, where possible, seek support from clinicians such as dietitians and paediatric health professionals. With attention to a few key nutrients, these diets can fully meet children’s needs during periods of rapid growth while reducing nutritional risks.

“We hope these findings offer clearer guidance on both the benefits and potential risks of plant-based diets, helping the growing number of parents choosing these diets for health, ethical or environmental reasons,” Dr Dinu adds.

More research needed, but balance is key

The authors also emphasise the need for clear, evidence-based guidance to support families with planning healthy plant-based diets for children, who may have higher nutritional needs during periods of rapid growth and development.

However, the researchers caution that these results are limited by the cross-sectional design of most included studies, variability in methods and populations, and challenges in accurately assessing children’s dietary intake.

“In conclusion,” says fellow co-author Dr Wolfgang Marx, from the Food & Mood Centre, at Deakin University, Australia, “while well-planned vegetarian and vegan diets are nutritionally adequate and beneficial for adults, there is far less clarity about their suitability for children – leading to inconsistent or even conflicting advice for parents.

“Our findings suggest that a balanced approach is essential, with families paying close attention to certain nutrients – particularly vitamin B12, calcium, iodine, iron and zinc – to ensure their children get everything they need to thrive.”

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Journal

Critical Reviews in Food Science and Nutrition

DOI

10.1080/10408398.2025.2572983