9. Aspartame
Aspartame is a sugar substitute. It is a white, odorless powdered sweetener that is approximately 200 times sweeter than sugar and is used in many foods and drinks that aren’t intended for people with diabetes.
Aspartame is a popular choice when reducing weight or avoiding sweets if you have diabetes. However, when consumed in excess, Aspartame can affect the brain’s ability to use serotonin, impacting learning and emotions negatively.
One study showed that people who consumed diets high in Aspartame were more irritable, had a higher rate of depression, and performed poorly on mental tests.
Aspartame is also a chemical stressor; it consists of Phenylalanine that can pass the blood-brain barrier, disrupting neurotransmitter synthesis that may make the brain more vulnerable to oxidative stress.
Despite these findings, Aspartame is still a safe sweetener if consumed daily at 40–50 mg per kg or less. According to these recommendations, a 68-kg individual should consume no more than 3,400 mg of Aspartame daily.
A packet of sweetener has around 35 mg of Aspartame, whereas a standard 12-ounce (340-ml) can of diet soda contains approximately 180 mg. The amounts may differ depending on the brand.
You could try eliminating artificial sweeteners and added sugar from your diet.
10. Cheese
Unfortunately, cheese and pizza are the highest sources of saturated fat in the American diet. Saturated fat clogs your brain vessels, just as it clogs your heart vessels.
Higher levels of saturated fat are related to brain inflammation, a higher risk of stroke, and memory loss.
Avocados are a creamy, plant-based alternative to cheese if you don’t have heart problems. Avocados are rich in potassium, which can help lower blood pressure and stroke risk. They’re also high in folate, a nutrient linked to cognitive decline and Alzheimer’s disease.