It has been noted that countries who have higher rates of infectious diseases such as China and Ghana tend to have lower rates of Alzheimer’s disease, while countries with lower rates of infectious disease have higher rates of Alzheimer’s disease. Such countries include Finland, Switzerland, USA, and Canada.

This observation is striking. On the surface, one might assume that nations with better health systems and fewer infections should naturally have lower rates of dementia. Instead, the opposite appears true. Why? The answer may lie, at least in part, in what we eat.

Our diet has been linked to increased risks of diabetes, high cholesterol, heart disease, strokes, obesity, diseases of the liver, and several forms of cancer due to our high intake of sugar, salt, bad fats, and refined carbs. Obesity alone has killed an estimated 300,000 individuals per year. Researchers are now claiming that our Western diet may also be the cause of Alzheimer’s disease dementia.

Diet, Inflammation, and the Brain

Studies have found that our Western diet can increase and accelerate inflammation and induce Alzheimer’s disease.

Inflammation is not just a response to infection or injury—it can become a chronic state when the body is exposed to ongoing stressors such as unhealthy foods. Chronic inflammation damages blood vessels, disrupts energy supply to the brain, and contributes to the buildup of amyloid plaques and tau tangles, the biological hallmarks of Alzheimer’s disease. Over decades, this silent damage adds up.

What the Science Is Revealing

According to a new article published in the American Journal of Clinical Nutrition, sugars and carbs with high glycemic factors that cause a quick spike in an individual’s blood sugar, processed red meats, organ meats, salty foods, beer, shellfish, high levels of fructose in processed foods (sugars associated with fruit), and other foods are contributing factors to the higher risk of Alzheimer’s disease dementia.

The claim is that these problem foods are those with added sugar containing fructose and glucose—for example, table sugar and corn syrup with high fructose—and foods that stimulate the body to create its own fructose, such as alcohol, salty foods, and high glycemic carbs.

When we consume a lot of these foods, the body is tricked into believing it is experiencing starvation and not just an intermittent fasting period. When the body alerts parts of the brain needed to survive pending starvation, other parts of the brain get less energy than is needed to function. This starvation “illusion” can impair memory and cognitive processing and may accelerate the underlying changes that eventually lead to dementia.

Why This Matters for Caregivers and Those with MCI

For caregivers and individuals in the early stages of mild cognitive impairment, these findings carry an urgent message: what we eat affects not just our waistlines, but our brains. Alzheimer’s does not emerge suddenly; it unfolds silently over years, influenced by diet, lifestyle, and environment.

This perspective can be both sobering and hopeful. Sobering, because it suggests that the foods most common in Western culture—fast food, processed snacks, sugary drinks, and salty convenience meals—may be quietly laying the foundation for decline. Hopeful, because dietary changes are within our control. By shifting away from harmful foods and embracing a brain-healthy diet, caregivers and individuals with MCI can make meaningful differences in brain resilience.

A Call to Rethink the Western Diet

The Western diet reflects convenience, abundance, and industrial food processing—but also hidden costs. The higher rates of Alzheimer’s in Western nations may not simply be a consequence of longer lifespans, but also of decades of overconsumption of sugar, salt, refined carbs, and unhealthy fats.

If we are to lower our risk of Alzheimer’s disease across generations, it may require a cultural shift—reclaiming traditional diets rich in plants, healthy fats, and unprocessed ingredients, while limiting foods that trigger inflammation and metabolic dysfunction.

Practical Takeaways for Brain Health

For caregivers and individuals with MCI, here are steps you can begin today:

1. Choose low-glycemic foods – Opt for whole grains, legumes, and fiber-rich vegetables to stabilize blood sugar rather than spiking it.

2. Limit processed meats and sugars – Reduce intake of red meats, organ meats, sugary drinks, and packaged foods with added fructose and corn syrup.

3. Prioritize healthy fats – Include foods like salmon, nuts, olive oil, and avocado, which support brain cell membranes and reduce inflammation.

4. Hydrate wisely – Replace soda and beer with water, herbal teas, or naturally flavored sparkling water.

5. Practice mindful eating – Slow down meals, chew thoroughly, and pay attention to hunger cues to avoid overconsumption.