Foods That Lower Dementia Risk + More Healthy Eating

In this smorgasbord of health questions, UHN staff of Environmental Nutrition look at foods that lower dementia risk, negative calories, and kefir.

Question: Is there such a thing as foods that lower dementia risk?

Answer: Higher consumption of flavonoid-rich foods, such as tea and berries, may significantly lower the risk of developing dementia, especially among individuals at greater genetic risk, with hypertension, or depressive symptoms, according to a U.K. study.

Researchers examined data from nearly 122,000 participants aged 40 to 70 years from the U.K. Biobank for the effects of higher flavonoid consumption on dementia. Comparing highest to lowest intake of flavonoid foods, six additional servings was linked with lower dementia risk among all participants. The greatest reduction was seen in participants consuming at least two per day of the following: five servings of tea, one serving of red wine, and a half serving of berries.

Question: Can foods have negative calories?

Answer: The concept of “negative calorie” foods suggests that certain foods require more energy to digest than they provide, resulting in a net calorie loss. While this idea is appealing for weight loss, it’s a bit of a myth.

Certain low-calorie foods, such as celery, cucumbers, and lettuce, are often cited as “negative calorie” because they are very low in calories and contain a lot of water and fiber. While it’s true that digesting these foods burns some calories (through the thermic effect of food), the energy used is typically much lower than the calories they contain.

For example, digesting celery may burn about 10% of the calories it provides, but it doesn’t result in a calorie deficit. The idea of negative-calorie foods oversimplifies how metabolism and digestion work. That said, incorporating these low-calorie, nutrient-dense foods into your diet can help you feel fuller and may help support weight loss by reducing overall calorie intake.

Question: What is kefir and does it provide any health benefits?

Answer: Kefir is a fermented dairy drink made by adding kefir grains – cultures of yeast and lactic acid bacteria – to milk. These grains ferment the milk, resulting in a tangy, slightly fizzy beverage with a texture similar to yogurt. Kefir can also be made from non-dairy alternatives like coconut milk or water, making it accessible for those who are lactose intolerant or vegan.

Kefir is known for its potential health benefits, largely due to its high probiotic content. Probiotics are beneficial bacteria that support gut health by promoting a balanced microbiome. Regular consumption of kefir may aid digestion and improve symptoms of conditions like irritable bowel syndrome (IBS). Kefir also contains nutrients like calcium, protein, and vitamins B12 and K2, necessary for bone health and overall wellness.

Additionally, some research suggests kefir may boost the immune system, enhance lactose digestion, and have antimicrobial properties. However, more studies are needed to fully confirm these health benefits.

Reprinted with permission from Environmental Nutrition, a monthly publication of Belvoir Media Group, LLC. 800-829-5384. www.EnvironmentalNutrition.com.

Read more helpful articles on Seniors Guide:

Can Your Diet Override Risk for Disease?

Does Less TV Time Lower Your Risk for Dementia?