Who does not enjoy staying young? Especially when you can do it with just tweaking your diet a little! A recent study published in Nature Publishing Group Aging, reveals that a nutrient-rich diet, similar to the Mediterranean style plays an important role in slowing brain aging.

The study used blood biomarker analysis, brain imaging and cognitive assessments to conclude that specific nutrients like fatty acids, antioxidants, carotenoids, vitamin E, and choline, are essential to support healthy brain function and delay cognitive decline.

How Was The Study Conducted?

This was a cross-sectional study which involved 100 adults between the ages of 65 and 75. The participants were healthy and showed no evidence of cognitive impairment and they underwent several tests, including MRIs, mental tests and blood work. The researchers studied 139 variables of brain health, including brain metabolism, function, and structure.

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Nutrients The Protect The Brain

Fatty Acids: Vaccenic, gondoic, alpha-linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids, commonly found in plants, dairy, and oily fish, contribute to neuron maintenance.

Antioxidants and Carotenoids: Cis-lutein, trans-lutein, and zeaxanthin are essential for neutralizing free radicals and protecting the brain from oxidative stress.

Vitamin E: This antioxidant helps safeguard brain cells, with research suggesting its role in preventing dementias like Alzheimer's disease.

Choline: A vital nutrient for the neurotransmitter acetylcholine, which is important for memory and attention.

The Science Behind Mediterranean Diet and Brain Health

Experts affirm that these nutrients (mentioned above) are commonly found in the Mediterranean diet and are known for their neuroprotective properties. The Mediterranean diet has positive effects on brain, and there is enough evidence to prove that too. It is because the fatty acids maintain neurons, while the antioxidants combat oxidative stress, which then preserves brain function.

Choline, which is found in egg yolks are also essential for acetylcholine production, which supports cognitive functions such as memory and focus. There are certain nutrients which one can find in egg yolks that reduce oxidative stress and inflammation. Further, they also support cell membrane integrity and improve brain blood flow, which in turn enhances neuroplasticity. These are all crucial for healthy aging.

ALSO READ: What Is The Green Mediterranean Diet?

There are also additional benefits too, for instance, omega-3 fatty acids also reduce heart disease risks, whereas antioxidants like vitamin C and E also boost immune system. The Mediterranean diet in all, also manages arthritis and metabolic syndrome.

Ingredients You Can In Your Diet To Boost Brain Health

Fatty Fish: These include Salmon, mackerel, sardines, and trout are rich in omega-3s.

Leafy Greens: These include spinach, kale, broccoli. These are packed with carotenoids like lutein and zeaxanthin.

Nuts and Seeds: They are rich in alpha-linolenic acid (ALA) and vitamin E. You can include almonds, sunflower seeds, and flaxseeds in your diet.

Eggs and Liver: They are a great source of choline, which can be helpful for brain function.

Colorful vegetables and fruits: Peppers, tomatoes, and oranges are rich in anti-oxidants and vitamin C.

A small study suggests that people who avoid ultra-processed foods (UPFs) consume around 330 fewer calories each day on average—even while eating more by weight. Researchers say that when food is offered in its natural, unprocessed form, people tend to make “much smarter decisions.”

The study, conducted by the University of Bristol, reanalysed data from a U.S. clinical trial with 20 participants, which had found that eating only UPFs leads to overeating and weight gain. The team discovered that people eating solely whole foods naturally chose fruits and vegetables over higher-calorie items like pasta and creamy dishes.

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Ultra Processed Foods: What Are They?

Ultra-processed foods are ready-to-eat products made in factories using industrial methods. They rely on chemically modified ingredients and additives rather than whole foods, and often contain little to no real nutrition. Instead, they are loaded with sugar, saturated fats, and salt, which can contribute to chronic health problems over time.

Ultra Processed Foods: How Whole Foods Change Eating Habits

According to the study, as per The Independent, people avoiding UPFs ate 57% more food by weight. Jeff Brunstrom, professor of experimental psychology at the University of Bristol, explained: “It’s exciting to see that when people are offered unprocessed options, they instinctively select foods that balance taste, nutrition, and satiety while still reducing overall calorie intake. Our dietary choices aren’t random—when food is in its natural state, people actually make smarter decisions than we expected.”

Ultra Processed Foods: Common Examples

According to NOVA, ultra-processed foods are ready-to-eat or ready-to-heat products made mostly from industrial ingredients and additives, rather than whole foods. Common examples include:

• Chips
• Carbonated drinks
• Instant noodles
• Ice cream
• Chocolate
• Biscuits
• Sauces and instant sauces
• Ready-made meals
• Mass-produced packaged bread
• Sausages and hot dogs
• Burgers
• Chicken and fish nuggets
• Instant soup
• Meal replacement shakes and powders
• Candy
• Pastries
• Fruit yoghurt
• Fruit drinks
• Cake mix
• Margarine
• Sweet or savory packaged snacks
• Energy bars

These foods are often high in sugar, salt, and unhealthy fats, and low in natural nutrients.

Ultra Processed Foods: Vitamin Fortification Can Mislead

The research also highlighted a concern: some UPFs meet micronutrient requirements through fortification. For example, pancakes and French toast sticks contained vitamin A. However, participants consuming only whole foods got their vitamin A from carrots and spinach, which are far lower in calories.

Ultra Processed Foods: The Calorie-Micronutrient Trade-Off

Dr. Annika Flynn, senior research associate at the University of Bristol, said: “This suggests that UPFs can deliver both calories and nutrients in a single product, which may lead to overconsumption. Whole foods, on the other hand, maintain a healthy balance, encouraging people to favour nutrient-dense options like fruits and vegetables instead of high-calorie foods such as pasta and meat.”

Ultra Processed Foods: Why This Matters for Everyday Eating

The findings underline how simple changes—choosing minimally processed, whole foods—can naturally reduce calorie intake without feeling restrictive. By letting people eat more volume while cutting energy intake, whole foods may help manage weight and improve overall nutrition.

Health specialists have cautioned that a widely used dairy milk alternative may come with downsides many people are unaware of, especially when consumed first thing in the morning, according to Mirror. Oat milk, a popular plant-based and dairy-free option, is often praised for its fibre content and for being fortified with calcium and vitamin D, both important for bone health. However, dietitians point out that compared to other plant-based milks such as almond milk, oat milk tends to contain higher amounts of carbohydrates, added sugars and oils.

What Is Oat Milk Made Out Of?

Oat milk is a dairy-free, plant-based drink that is commonly valued for its fibre content and added calcium and vitamin D, which support bone strength. That said, health experts note that it generally contains more carbohydrates, sugars and oils than many other plant milks, including almond milk.

Registered nutritionist Jenna Hope explains that oat milk is usually produced by creating a syrup from oats, which is then mixed with water. She adds that many well-known oat milk brands also include added oils, emulsifiers and stabilisers to improve texture and shelf life.

Why Is Oat Milk Bad For Your Health?

Experts say certain aspects of oat milk may negatively affect health, particularly when consumed on its own. Speaking to Parade, registered dietitian Melissa Rifkin said that while oat milk lattes can fit into a healthy diet, they are not nutritionally complete by themselves. She noted that although oat milk offers some fibre, most oat milk lattes are low in protein and fat, two nutrients that help regulate blood sugar levels and promote fullness.

Sharing a similar view, registered dietitian Nour Zibdeh told The Independent that oat milk’s high carbohydrate content can lead to sharp rises in blood sugar when consumed in the morning. This effect is less pronounced with dairy milk, which naturally contains protein and fat that help balance its sugar content.

Ms Zibdeh also told Parade that oat milk is low in protein and fat, which contributes to greater blood sugar spikes. French biochemist and author Jessie Inchauspé, widely known as the “Glucose Goddess”, has also criticised oat milk. In a 2024 interview with American entrepreneur Marie Forleo, she described oat milk as similar to drinking “starch juice”, explaining that oats are a grain and grains are primarily made up of starch.

Should You Replace Oat Milk With Cow Milk?

Overall, nutrition experts tend to agree that cow’s milk offers greater nutritional value. Regular dairy milk intake has been linked to better metabolic and heart health, and cow’s milk contains higher levels of key micronutrients such as phosphorus, which supports healthy bones and teeth, along with calcium, vitamin D, B vitamins and potassium, compared to oat milk.

That said, cow’s milk is not suitable for everyone. Allergies, taste preferences and vegan diets mean many people rely on plant-based alternatives. If oat milk is your preference, there is no need to panic. Experts stress that moderation is key and that oat milk can still be enjoyed as part of a balanced diet.

Choosing oat milk does not mean it needs to be completely removed from your routine. There are simple ways to enjoy it while being mindful of expert advice. For those who love an oat milk latte, pairing it with protein-rich foods such as eggs or Greek yoghurt can help balance blood sugar levels and make the meal more satisfying.

Sugar often carries a negative image, but from a nutrition point of view, it is important to separate excess intake from complete avoidance. The human body relies on glucose, a basic form of sugar, as one of its primary energy sources. Muscles, the brain and red blood cells all need a steady supply of glucose to function properly. While the body does not require added or refined sugar, it does need carbohydrates that can be converted into glucose to support metabolism, brain activity and physical movement.

Complex carbohydrates such as whole grains, fruits, vegetables and legumes meet these needs well, as they provide long-lasting energy along with essential nutrients. To understand this balance better, we spoke to Komal Malik, Head Dietician at Asian Hospital, Faridabad, who shared why cutting out sugar entirely may not be the healthiest choice.

Natural Sugar Versus Refined Sugar

Not all sugars act the same way in the body. Natural sugars found in fruits, vegetables and dairy come packaged with fibre, vitamins, minerals and antioxidants. As Komal Malik explains, this natural combination slows digestion and absorption, helps keep blood sugar levels stable and promotes a feeling of fullness.

On the other hand, refined or added sugars are commonly found in sweets, baked items, sugary drinks and processed foods. These sugars are absorbed rapidly, offering quick calories with little nutritional benefit. Komal said, “Regular high intake of refined sugar has been linked to metabolic imbalance, weight gain, insulin resistance and a higher risk of chronic conditions such as type 2 diabetes and heart disease.”

Is Complete Sugar Avoidance Necessary?

Eliminating all forms of sugar, including naturally occurring sugars, is neither required nor advisable for most people. Very restrictive diets that severely cut carbohydrates or sugar can lead to low energy levels, headaches, irritability, poor focus and reduced physical performance.

Komal Malik points out that since glucose plays a key role in brain function, drastically limiting it may affect mental sharpness and mood. Although the body can adapt to alternative energy sources in specific situations, for the general population, long-term health does not depend on strict and total sugar avoidance.

Cutting Out Sugar: Risks Of Extreme Restriction

Beyond physical effects, extreme restriction of sugar can also affect mental and emotional wellbeing. Labeling certain foods as completely forbidden often increases cravings and raises the risk of overeating or binge episodes. This cycle of restriction followed by indulgence can disrupt eating patterns and foster an unhealthy relationship with food. As Komal Malik notes, in clinical nutrition, sustainability matters most. Diet plans that are too rigid are rarely followed in the long run and often do more harm than good.

What Is A Balanced And Sustainable Approach With Sugar Intake?

Moderation, rather than elimination, remains the most practical path to good health. Reducing intake of refined and added sugars while continuing to include natural sugars from whole foods supports steady blood sugar levels and overall nutritional balance. Emphasis should be placed on adequate fibre, sufficient protein and healthy fats, which help control appetite and prevent sharp spikes in glucose. With mindful choices and balance, sugar can be part of a healthy diet without the need to cut it out completely.