sugar is bad for you. The problem is NOT dietary fat, people. It is sugar.
So cut the sugary sodas, the doughnuts, the cakes, tranches of bread with honey and butter, the big pieces of pie, etc. Know that ALL flour and grain products and white rice almost immediately turn to sugar in the bloodstream (which is why we all love them so!). Green vegetables (NOT corn), eggs, unprocessed meats, and water are what you want for intake. Mainly. There is a real reason why diabetics have to keep close track of carbohydrates in their diet! And that’s what they base an insulin injection calculation on!
Unprocessed and whole-grain is better as a rule, but even those are not without significant issues when talking about wheat or wheat-like products. Diabetic guidelines can be helpful, so look there. Here is some information from the American Diabetes Association. It’s important to keep the sugars/carbs low.
It’s starting to look like that is a major issue in brain health, as well. Glucose metabolism seems to be related to Alzheimer’s Disease. There are big hints of that, anyway. And ketone metabolism appears to be much less associated with inflammation than glucose metabolism, while Alzheimer’s (and many other diseases) seem to be strongly related to inflammation.
Say it with me: Green leafy vegetables with some unprocessed meat.
Your body (and brain) can burn ketones instead of glucose, though they really don’t want to. And it will take a few days (about 3) for the body to burn ketones instead of holding out crankily for glucose. So you have to force it. But it is very possible to dramatically decrease sugar intake, to the point that you are burning ketones rather than glucose.
Oh, and one final thing: Diet sodas typically report zero calories and zero carbs. But be VERY careful–there is a significant subset of people who react to the sweetness of artificial sweeteners in much the same way as they react to sugar. Yes, it may be less dramatic, but diet sodas can cause spikes in insulin and should also be rare. A couple a month probably won’t hurt you, and a 6-pack a day almost for sure will. In any case, water is much better for you.