Worst Foods for Brain Health, According to Experts

The popular health site "Eat This, Not That" published a list of the seven worst foods for brain health. These items may seem harmless or convenient, but according to nutritionists, they can seriously harm cognitive function and memory over time.

1. Gummy Candies

Colorful, chewy, and fun to eat, but gummy candies are nutritionally empty and made almost entirely of pure sugar. High sugar intake has been linked to memory problems and an increased risk of dementia. Experts strongly recommend cutting them out entirely and replacing them with naturally sweet options like fresh fruits.

2. Fried Chicken

Fried foods, including fried chicken, made the "brain-harming" list as well. Multiple studies have found a link between frequent consumption of fried food and cognitive decline. Fried foods are also often loaded with unhealthy fats that can lead to inflammation in the brain.

3. Hot Dogs and Processed Meats

Heavily processed meats fall into the category of ultra-processed foods, which are associated with negative effects on brain and overall health. These foods often contain preservatives, additives, and chemicals that may disrupt brain function over time.

4. Sugary Breakfast Cereals

Cereals, especially the sweet, colorful ones marketed to kids, are often packed with added sugars, despite being labeled as “whole grain.” Many contain low fiber and high sugar, increasing the risk of weight gain, heart disease, and type 2 diabetes. Processed cereals are not the healthy start to the day that marketing suggests.

5. Diet Soft Drinks

You might think diet soda is a healthier choice because it contains no sugar, but experts warn otherwise. These drinks contain artificial sweeteners, food dyes, and chemicals that can harm your health. While they may have zero calories, studies show they may raise the risk of diabetes, heart disease, and even early death. Plus, they don’t actually help with fat loss or improve body composition.

6. Reduced-Fat Popcorn (Microwave Bagged)

It may say “light” on the label, but that reduced-fat microwave popcorn can still pack over 300 calories per bag. It’s loaded with sodium and may contain harmful fats, depending on the brand. Often, it’s just slightly lower in calories than the full-fat version, but the fat quality may still be unhealthy. The better alternative is to pop natural kernels on the stovetop, using just a small amount of oil.

If you’re trying to protect your brain and overall health, it's important to avoid harmful foods. From gummy candies to diet sodas and ultra-processed snacks, these foods may seem convenient, but their long-term health impact isn't worth it. Opt for real, minimally processed foods, and your brain (and body) will thank you.