![]() The goal: To have less than 10% of your fat intake coming from sat fats. ![]() They include very limited amounts of saturated fats, however, like those found in whole milk, butter, and certain cheeses. In fact, these heart- and brain-healthy longevity diets tally up to 40% mono- and polyunsaturated fats, mostly from nuts, fish, and olive oil. In this analysis of the major studies of saturated and trans fat intake and dementia risk, 3 out of 4 studies showed a link between consuming these types of fats and dementia risk.Ī brain-healthy diet, such as the Mediterranean diet or its close cousin the MIND diet, provides plenty of brain-friendly fats. But too much saturated fat has been associated with an increased risk of Alzheimer’s disease and dementia. Some saturated fat in one’s diet is beneficial to help absorb key fat-soluble vitamins D, E, A, and K. Whole milk specifically contains the type of saturated fats we want to limit in a brain-healthy diet. Some adults also find that they can no longer digest the lactose in cow’s milk, a condition called lactose intolerance, which leads them to seek out alternative milks. First off, the type of protein in cow’s milk may trigger inflammation in some people, leading to digestive problems and more. There are also health benefits to cutting back on cow’s milk. Milks made from almonds, cashews, hazelnuts, and pecans, for example, are rich in antioxidants, such as vitamin E, and provide a brain-friendly supply of mono- and poly-unsaturated fats. Nut milk is delicious and nutritious, which is reason enough to incorporate it into your diet. It’s not just for the lactose-intolerant, nut milks are good for anyone wishing to eat more plant-based, anti-inflammatory foods. Now alternative, plant-based “milks” are everywhere, thanks to a rise in health-conscious eating. Back then, no one had ever heard of nut milk, much less considered making it at home. When I was a kid in the seventies, a glass of ice cold milk meant only one thing: whole milk from a local cow, poured from a glass jar brought to our house by the milkman. Almond milk dripping from a nut milk bag.
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