This Whole Grain May Lower Dementia Risk

• Millions of Americans are living with dementia, and those numbers are on the rise.
• Brown rice is rich in antioxidants and vitamins that may protect against dementia.
• It also provides fiber for steady blood sugar, which is critical for long-term brain health.

Nearly 7 million Americans over age 65 are currently living with Alzheimer’s disease. And that number is expected to double over the next 35 years. While Alzheimer’s is, perhaps, the best-known form of dementia, there are other types of cognitive decline that can also impair your memory, decision-making skills and mental clarity. 

Fortunately, healthy lifestyle choices can go a long way in reducing your dementia risk. According to the Centers for Disease Control and Prevention, adopting a healthy lifestyle may reduce or delay the odds of developing dementia by a staggering 45%. 

One great place to start is with the foods you eat, especially whole grains. These grains are loaded with nutrients and antioxidants that may protect against cognitive decline. While you can’t go wrong with any whole grain, dietitians say that brown rice stands out as an especially nutrient-rich, accessible option to support long-term brain health. 

Keep reading to learn why dietitians say brown rice is a standout for lowering your dementia risk, plus other expert strategies to keep your brain sharp. 

How Brown Rice May Lower Dementia Risk

It May Protect Against Inflammation

Chronic inflammation is implicated in a long list of health issues, including cognitive decline. Brown rice is rich in bioactive compounds that may help protect your brain from oxidative stress that can lead to inflammation, says Madison Reeder, RD. These include antioxidants, especially ferulic acid. This compound may help thwart inflammation and prevent the accumulation of beta-amyloid plaques, a hallmark of Alzheimer’s disease.

It Can Support Steady Blood Sugar

One recent meta-analysis of 15 studies found that people with diabetes are 59% more likely to develop dementia than people without diabetes, for many reasons. Blood sugar fluctuations, insulin resistance and chronic inflammation are all believed to be driving forces. 

Replacing white rice with brown rice is an easy way to support a healthy glucose response and protect your brain. Brown rice contains nearly five times the fiber of white rice. Because fiber slows the rate at which glucose enters your bloodstream, it can protect against spikes in blood sugar. . But don’t stop at rice. One meta-analysis of 32 trials found that replacing refined grains with their whole-grain counterparts for two weeks or more may help reduce fasting glucose levels.

It May Lower Homocysteine

Homocysteine is an amino acid that occurs naturally in our bodies. However, too much of it can spell trouble for your brain. Research has linked elevated homocysteine levels to a greater risk of cognitive decline and Alzheimer’s disease.

Nutrient-packed brown rice might be able to help, says Hennis Tung, M.S., RD. “Brown rice contains B vitamins, like B6 and folate, which help lower homocysteine,” she explains. Recent research emphasizes the importance of this connection. In a study of patients with neurodegenerative diseases, lower levels of B6 and folate were associated with a higher risk of dementia. Conversely, higher homocysteine levels were tied to greater cognitive impairment. The study also found a link between low levels of vitamin C and other B vitamins and cognitive decline, underscoring the importance of a nutrient-rich diet for overall brain health.

It May Improve Cognitive Function

Brown rice may do more than lower your risk of dementia. Research has found it may support memory and other cognitive functions as you age. In one small study, older adults were asked to eat either 7 ounces of white rice or 7 ounces of a 50/50 mix of brown and white rice daily for one year. At the end of the study, the group that ate the brown and white rice mix had superior cognitive outcomes and mood scores compared to those who only ate white rice. The study authors credit brown rice’s powerful mix of nutrients, including magnesium, calcium, B vitamins and bioactive compounds, such as ferulic acid, GABA and gamma-oryzanol.

Other Strategies to Reduce Dementia Risk

While brown rice has lots of good things going for it, preventing dementia requires a multipronged approach. To keep your brain functioning at its peak, try to include as many of these strategies as possible:

• Eat More Plants. Eating a wide variety of plants, including whole grains, fruits, vegetables, legumes, nuts and seeds, is a powerful way to support your brain health at any age. “Over time, a produce-packed diet is associated with slower cognitive decline and a reduced risk of dementia, as seen in patterns like the Mediterranean and MIND diets,” says Reeder.
• Reduce Added Sugars: “Excess sugar drives inflammation, increases oxidative stress and may contribute to the accumulation of harmful proteins in the brain, such as beta-amyloid, which are linked to Alzheimer’s disease,” says Reeder. A good limit for added sugars is a maximum of 10% of total daily calories. That’s about 48 grams of sugar (12 teaspoons) for someone who eats 2,000 calories per day.
• Limit Alcohol: Cutting back on alcohol—or avoiding it entirely—may help protect your brain. Research has found that the more alcohol a person drinks, the greater their risk of developing dementia.
• Stay Active: Whether you pick up a social sport like pickleball or take your dog for a daily walk, moving your body can be a great way to support your brain and mood. “Regular physical activity improves blood flow, manages blood sugar and helps with weight management, all of which may reduce the risk of dementia,” says Lisa Andrews, M.Ed., RD, LD.

Our Expert Take

The foods you eat, especially whole grains, can go a long way in preserving your cognitive health, While all whole grains may be beneficial, dietitians say brown rice may be particularly effective for lowering dementia risk. This pantry staple provides a brain-boosting mix of fiber, antioxidants, B vitamins, magnesium and bioactive compounds that help protect your brain and keep your mind sharp. Of course, brain health isn’t just about one food. To reduce your risk of dementia, consider a plant-rich, low-sugar eating pattern that contains little to no alcohol. While you’re at it, pencil some physical activity into your day to boost your mood and keep your mind sharp.