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7 Ways to Eat to Boost Your Brainpower Without Taking Supplements

The best way to boost your memory, concentration and mental performance is to eat your way there with foods containing nutrients known for improving cognitive performance. Seven of those foods, according to SBS Australia, are: caffeine; nuts; low-glycemic (healthy carb) foods; leafy greens, avocados and eggs; berries; oily fish; and water.

Each of these are food categories you’ve seen me discuss often, and each contributes its own form of nutrition to your body. Perhaps one of the least understood, however, is how to distinguish a good carb from a bad carb. In other words, some of the confusion on what to eat in the way of low-glycemic, healthy carbs centers on the question: Which starches are OK to eat and which ones aren’t?

The answer is that you want to focus on digestive-resistant starches with indigestible low-viscous fibers that act as prebiotics and do not cause blood sugar spikes. Unripe tropical fruits such as banana, papaya and mango contain digestive-resistant starch, while high net-carb foods such as potatoes, rice, bread and pasta can become more digestive-resistant when cooked, cooled and reheated.

A high-fiber, low-glycemic diet can also help you manage your weight and even help reduce your risk of premature death from any cause. To boost fiber intake, focus on eating more vegetables, nuts and seeds and to reduce your consumption of grains, which promote insulin and leptin resistance.

You also need to eat so your body can learn to burn fat as its primary fuel, something I explain in my book, “Fat for Fuel,” and go into detail in my new book, “Superfuel.” The bottom line is when your body is able to burn fat for fuel, your liver creates ketones that burn more efficiently than carbs, thus creating far less reactive oxygen species and secondary free radicals that can damage your cellular and mitochondrial cell membranes, proteins and DNA.