Dr. Bredesen suggests trying to avoid simple carbs, like white rice or pasta. When eaten in excess, they can increase your risk of metabolic syndrome—a cluster of conditions that can lead to chronic health problems like heart disease and diabetes. This, in turn, ups your risk of cognitive issues and brain abnormalities, research shows. Instead, turn to whole grains such as, which are packed with filling, disease-fighting fiber. Smart options include things like brown rice, farro, oatmeal, quinoa, and barley.
One serving: ½ cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal
Aim for: At least 3 servings per day
Try it: Wild Rice-Stuffed Acorn Squash
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