You’ve probably heard the Mediterranean diet being touted as one of the best diets for weight loss and overall health. But have you heard of the MIND diet?
This brain health diet combines the thinking behind the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet to create the MIND diet (which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay – yes, that’s a mouthful).
The diet aims to reduce the risk of dementia and general decline in brain health, common effects of aging.
So we asked our nutritionists what they think of this brain-health-boosting diet and whether it delivers tangible health benefits…
What is the MIND diet?
“The MIND diet is a hybrid of the Mediterranean diet and the DASH diet, and is specifically designed to reduce the risk of dementia and cognitive decline,” says Marilia Chamon, a London-based registered nutritionist and founder of Gutfulness Nutrition.
“The MIND diet emphasizes consuming 10 brain-healthy food groups while limiting five unhealthy food groups,” Chamon says.
The first large study conducted in 2015 to assess the impact of following the MIND diet found that participants who followed the MIND diet had significantly lower rates of cognitive decline, compared to those who did not follow the diet. The study also found that the impact of following the MIND diet was greater than either the Mediterranean diet or the DASH diet alone.
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The diet is also said to reduce the incidence of Alzheimer’s disease, with the same 2015 study finding a 53% lower rate of Alzheimer’s for those who followed the MIND diet closely. Even participants who only followed some aspects of the MIND diet showed a 35% lower rate compared to those who didn’t follow it at all.
The diet specifically recommends eating dark green leafy vegetables and lots of whole grains, says Clarissa Lenherr, a registered dietitian at Harley Street. “The diet includes anti-inflammatory foods like two portions of berries and six portions of dark green leafy vegetables per week,” she says.
“The diet also recommends eating fatty fish, such as salmon and mackerel. These are good sources of omega-3 fatty acids, which play an important role in brain function. Olive oil is also a polyphenol-rich, monounsaturated fat,” Lenherr said.
Overall, the diet focuses on high-fiber, nutrient-dense foods. “This means the diet is naturally lower in ultra-processed foods, sugar, and saturated fats,” Lenherr says.
The diet is nonrestrictive, which Lenherr says means you won’t spend hours counting calories or calculating your macros.
“While the diet recommends eating a certain serving size of these foods per week, it’s not about counting calories or macros. A lot of focus should be on including certain food groups, rather than just excluding them,” she says.
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How does the MIND diet work?
The MIND diet focuses on foods that are good for brain health.
“The diet is rich in nutrients essential for brain health, such as antioxidants, vitamins and healthy fats,” Chamon said.
The foods recommended in the diet also have anti-inflammatory properties. According to Chamon, these properties can reduce the brain inflammation that is often linked to cognitive decline.
“Antioxidant-rich foods like berries help combat oxidative stress, which damages brain cells,” Chamon says. Blueberries may be particularly helpful, Chamon says, because they “contain a variety of phytochemicals, including anthocyanins. Studies suggest that regular, moderate intake of blueberries is neuroprotective.”
The MIND diet may also improve brain health by reducing the amount of potentially harmful beta-amyloid proteins.
These protein fragments occur naturally throughout the body, but they can build up and form plaques in the brain, which a 2021 study found to be a leading cause of Alzheimer’s.
Animal studies have shown that the antioxidants in berries and other MIND diet foods may help prevent these plaques from forming in the brain, thereby preventing Alzheimer’s. However, human studies are needed in this area.
There is a lot of research that suggests the MIND diet is good for your brain. But how do you follow this diet for cognitive enhancement?
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10 Foods to Eat on the MIND Diet
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1. Green leafy vegetables
Try to eat six or more servings of leafy greens like spinach, kale, or salad greens per week.
2. Other vegetables
You should eat at least one other vegetable per day when following the MIND diet. Preferably this should be a non-starchy vegetable (basically not a potato), as this contains the most nutrients for the least calories.
3. Berries
Fruits such as strawberries, blueberries and raspberries should be eaten at least twice a week.
4. Nuts
According to the creators of the MIND diet, you should eat five or more servings of nuts per week. They aren’t specific about which types, but variety is probably best.
5. Olive oil
Use olive oil as your main cooking oil. You can even use it instead of butter for bread.
6. Whole grains
You should eat three servings of whole grains per day. Examples of MIND Diet-OK whole grains include quinoa, oats, brown rice, whole wheat pasta, and 100% whole wheat bread.
7. Beans
Legumes such as beans and lentils should be included in your meal plan four times per week.
8. Fish
It will come as no surprise that oily fish such as salmon, trout, sardines, tuna and mackerel are best for the MIND diet due to their high omega-3 acid content. You should aim for one portion per week.
9. Poultry
Chicken and turkey should be eaten twice a week. However, the creators of the MIND diet emphasize that fried chicken should not be part of this.
10. Wine
Yes, you read that right. A glass of wine a day is OK on the MIND diet. In fact, a glass of wine a day can even benefit your brain, although questions have been raised about resveratrol, a compound in red wine, and its benefits to humans.
5 Foods to Avoid on the MIND Diet
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1. Cheese
Sorry, cheese lovers. Cheese is discouraged on the MIND diet, and the creators recommend eating cheese less than once per week.
2. Butter and margarine
The creators of the MIND diet do not recommend butter or margarine, and suggest using olive oil instead for cooking, baking, and dipping bread. At most, you should aim to consume no more than one tablespoon of butter or margarine per day.
3. Red meat
Followers of the MIND diet should consume no more than three servings of red meat per week. This includes beef, pork, lamb, and products containing these meats, such as jerky or sausage.
4. Fried foods
If there is one thing the MIND diet strongly discourages from including in your diet, it is fried foods, especially from fast food restaurants. You should limit your fried food intake to less than once per week, ideally.
5. Pastries and sweets
Processed foods such as donuts, ice cream, cookies, brownies, candy and chocolate should ideally be eaten no more than four times per week.
Are there any risks associated with following the MIND diet?
“Overall, the MIND diet is considered safe and beneficial for most people because it emphasizes whole, nutrient-dense foods. However, there are some considerations to keep in mind,” Chamon says.
“People with specific health conditions or dietary requirements may need to modify their diet to meet their needs. For example, individuals with allergies or intolerances to certain foods (e.g. nuts) may need to look for alternative sources of nutrients,” she says.
‘Excessive restriction of certain food groups (e.g. dairy or red meat) can lead to nutritional deficiencies if not managed carefully. It is important to ensure adequate intake of calcium, vitamin B12, iron and other essential nutrients.’
There’s also the recommendation to consider alcohol. “The recommendation to drink one glass of wine a day may not be right for everyone,” Chamon says. “Particularly not for people with a history of alcohol abuse or certain medical conditions.”
Lenherr says there’s also time and expense to consider when thinking about the diet. “The diet can be more expensive and time-consuming than people are used to,” she says.
“Buying lots of fresh vegetables, fruits, and fatty fish can be more expensive, and preparing them yourself can be more time-consuming and difficult than buying processed, ready-made products,” Lenherr said.
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Does the MIND Diet Really Work?
“The MIND diet is a promising approach to supporting brain health and potentially reducing the risk of cognitive decline and dementia,” Chamon says. However, more research is needed to confirm the benefits, so it’s important for people to understand that following this diet is not a surefire solution.
“Research shows that the MIND diet may be effective in slowing cognitive decline, but more research is needed to draw definitive conclusions,” she says.
There are also conflicting results from more recent studies, Lenherr says. “While observational studies have suggested that following the MIND diet is associated with a lower risk of Alzheimer’s disease and slower cognitive decline, a recent randomized controlled trial of just over 600 people over three years found similar improvements on brain scans and cognitive tests in both those following the MIND diet and those following their typical diet,” she says.
‘More extensive and long-term research is needed to fully understand the effects of the MIND diet and to be able to provide concrete nutritional advice.’
It comes down to: The MIND Diet can a healthy eating plan, as it combines Mediterranean and DASH dietary patterns. But as always, more research needs to be done to fully understand whether following the MIND diet can slow cognitive decline.
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Louella is our food and drink writer, covering everything from how to throw the perfect pasta party to the latest research into fermented foods and gut health. She’s worked in almost every part of the food and hospitality industry, from plating and pouring wine to developing recipes and cooking behind the scenes to create beautifully photographed food for magazines. Outside of the office, you can usually find Louella running pub quizzes or shaking down a margarita or two.
