David Perlmutter, Kristin Loberg "Food and the Brain. What Carbohydrates Do to Health, Thinking, and Memory," 2019

Against Grain

The author begins the book by stating that modern food culture goes "against nature" and literally - against the brain.

The main accused is grain and carbohydrates, which, according to Perlmutter, have become the foundation of the daily diet, but it is they that cause inflammation, disrupt glucose metabolism, and destroy neural connections. He emphasizes that gluten is not just a food additive, but a factor that can increase intestinal permeability and trigger immune responses that affect the brain.

The Cornerstone of Brain Diseases: What You Don't Know About Inflammation?

Perlmutter believes that most neurological disorders are the result of chronic inflammation caused by an excess of sugar and carbohydrates. He refers to Alzheimer's disease as "diabetes of the brain," where neurons lose sensitivity to insulin. He also notes the harm of statins - drugs that lower cholesterol, which impair cognitive functions, as the brain needs cholesterol to build cells.

Sticky Protein: The Role of Gluten in Brain Inflammation

Gluten is one of the main inflammatory factors. It increases intestinal permeability, triggering immune responses that affect the brain. Even without celiac disease, gluten sensitivity can cause migraines, depression, and brain fog. Modern grains contain more gluten than before.

Eliminating gluten helps reduce inflammation and protect the nervous system.

The Passion for Carbohydrates and Fear of Fats

The author claims that fats are fuel for the brain, not the enemy. The demonization of fats and the rise in carbohydrate consumption have led to diabetes and cognitive decline.

Carbohydrates cause inflammation and insulin resistance, while cholesterol is necessary for the brain. Perlmutter urges not to fear fats - coconut oil, avocados, fish, nuts - and to limit carbohydrates for clarity of mind and energy.

An Unfruitful Union, or the Brain in Sugar

Perlmutter describes how excess sugar destroys the brain, causing inflammation and aging of neurons. Diabetes is "death of the brain": high sugar reduces the volume of the hippocampus and accelerates cognitive decline. Even small spikes in glucose are harmful. Sugar substitutes are also dangerous - they increase cravings for sweets.

The brain's energy should come from fats and ketones, not sugar.

The Gift of Neurogenesis and the Master of Switches

The brain can regenerate throughout life - through neurogenesis. This is stimulated by physical activity, a ketogenic diet, calorie restriction, and healthy fats. These factors increase BDNF - a protein that promotes neuron growth.

Genetic predisposition to diseases is not fatal: nutrition, movement, and emotional state can "rewrite" gene expression and rejuvenate the brain.

Brain Leak: How Gluten Disrupts Mental Balance

Gluten can affect the psyche, causing inflammation, anxiety, depression, and fatigue. Even without celiac disease, it disrupts the intestinal barrier and activates immune responses that affect the brain.

A gluten-free diet helps with autism, depression, and migraines. Eliminating gluten is a powerful step towards emotional stability and clarity of mind.

Eating Habits for Brain Health

Fasting cleanses cells and activates autophagy, improving memory and prolonging neuron life.

It works similarly to a ketogenic diet - shifting the brain to energy from fats and increasing BDNF.

Intermittent fasting and moderation in carbohydrates help the brain maintain energy and clarity.

For brain support, vitamin D, omega-3, coenzyme Q10, magnesium, curcumin, and probiotics are important.

Gene Stimulation Through Movement

Physical activity "turns on" genes responsible for neuron growth and brain plasticity. Even walking or stretching enhances memory, mood, and stress resilience. Regular movement becomes a natural neurostimulation and a way to slow down aging.

Good Night, Brain

Sleep regulates appetite hormones - leptin and ghrelin. Lack of sleep lowers leptin, increases hunger and cravings for sweets, leading to overeating and fatigue. Restoring sleep returns hormonal balance, improves metabolism, and cognitive function.