Eating for Metabolic and Cognitive Health: Quinoa Nourish Bowls

Metabolic syndrome is a cluster of five interconnected symptoms including elevated triglycerides, low levels of beneficial HDL cholesterol, high fasting glucose, elevated blood pressure, and abdominal obesity (more than 35 inches for women and 40 inches for men). Metabolic syndrome is associated with a variety of health conditions, including heart disease, type 2 diabetes, and stroke (Swarup et al., 2022). Individuals with metabolic syndrome are also at increased risk for developing dementia and cognitive loss later in life. Researchers have found that with the onset of each additional metabolic syndrome symptom before the age of 60, there is increased likelihood of future dementia. This heightened risk for cognitive impairment is irrespective of cardiovascular disease status (Machado-Fragua et al., 2022). These findings were recently replicated in a 15-year study of 176,249 participants. Researchers found that having metabolic syndrome was associated with increased susceptibility for all-cause dementia. Individuals who demonstrated four or five of the metabolic syndrome symptoms were at highest risk, and the results were most significant for those who were at low genetic risk for dementia. This suggests that dietary factors are directly implicated in dementia disease formation (Qureshi et al., 2024).

Luckily, metabolic syndrome has been shown to be remarkably responsive to dietary intervention, and with a lowering of metabolic syndrome symptoms comes a commensurate reduction in dementia risk. Indeed, healthy diet has been shown to be the most important modifiable risk factor in preventing dementia and Alzheimer’s Disease formation (Grant & Blake, 2023).

How to Eat for Metabolic
and Cognitive Health

Our diets should come primarily from whole, minimally-processed food sources.
Ultra-processed foods are packed with refined grains, sugars, saturated and trans-fats, sodium, and empty calories, and they are often devoid of fiber and phytonutrients. Ultra-processed foods have been linked with obesity, insulin resistance, type 2 diabetes, cardiovascular disease, hypertension, metabolic syndrome, and dementia. Limiting consumption of ultra-processed foodstuffs and reaching instead for a whole, minimally-processed foods will take us far in reducing metabolic dysfunction and lowering dementia risk.

Our diets should contain the right type of Macronutrients.

•  FATS - In addition to limiting consumption of saturated and trans-fats, there should be a focus on regular inclusion of heart-healthy fat sources, especially Omega-3 fats.

• PROTEIN - Protein should be included at each meal, with a total protein intake of at least .8 grams per kilogram of body weight. Some researchers suggest that as much as 1.2 grams of protein per kilogram of body weight is a preferable goal, especially during aging or if you are physically active (Layman, 2023). For optimal health, the majority of our protein should come from plant-based sources, even for individuals who consume animal products (Willett et al., 2019).

• CARBOHYDRATES - To reduce the risk of insulin resistance, to lower blood glucose concentrations, and to limit central obesity, refined carbohydrates and simple sugars should be minimized. Instead, there should be a focus on consuming complex carbohydrates, including whole grains, tubers, legumes, produce of all kinds, nuts, and seeds. In order to properly fuel our bodies and brains, these healthy, minimally-processed carbohydrates should be consumed at each meal, helping us to feel satiated and to provide sustained energy while avoiding dramatic glucose and insulin spikes.

• FIBER - Although not a traditional macronutrient, fiber is essential in producing short-chain fatty acids (https://thewell-nourishedbrain.com/blog/short-chain-fatty-acids), in maintaining a rich and diversely populated gut microbiome, in encouraging healthy weight maintenance, and in lowering risk for hypertension. Plus, fiber is critical for helping to maintain optimal brain health (Berding et al., 2021). Fiber comes ONLY from plants, and it is most easily found in foods like whole grains, legumes, nuts, seeds, fruits, and veggies.

Our diets should be chocked full of Micronutrients
Micronutrients include all our vitamins, minerals, and antioxidants. While consumed in smaller quantities than the macronutrients, these dietary components are equally important in keeping our bodies and brains running in top form. Although some micronutrients can be synthesized, others are essential and must be consumed in our food. Here are some easy ways to ensure that you are eating a wide array of micronutrients:

• Eat a minimum of 30 different plants per week, including produce, whole grains, nuts, seeds, legumes, herbs, and spices. This will help to ensure optimal microbiome diversity, as well as increasing the likelihood that all your micronutrient needs will be met.

• Reach for the most colorful foods you can find, actively adding as many colors to your plate as you can. If you look down and your food is mostly brown or beige, you can pretty much guarantee that you are not consuming adequate micronutrients.

• Purple and red foods are key for polyphenols and anthocyanins. Whenever possible add in dark purple, red, and blue foods, like berries, red cabbage, purple grapes, and eggplant.

• Dark green foods are critical for obtaining adequate folate, and they are rich in iron, magnesium, calcium, and potassium. Think of broccoli, asparagus, and dark leafy greens, like spinach, kale, microgreens, and fresh herbs.

• Orange and yellow foods are an important source of carotenoids, like betacarotene. Reach for carrots, sweet potatoes, pumpkin, apricots, orange bell peppers, and cantaloupe.

You get the idea. Eat the rainbow to help ensure that all your micronutrient needs are met.

Just focusing on these simple ideas of eating mostly real whole foods, consuming the right type of macronutrients, and packing our diets with abundant and varied plants to promote micronutrient density will take us far in lowering both our risk for metabolic syndrome and future cognitive loss.

Quinoa Nourish Bowls

Now that we know the basics of how to eat both to reduce metabolic syndrome and to lower our risk of future dementia, let’s put this into practice to create a delicious and easy weeknight dinner.

Bowl Components:

Black Bean, Quinoa, and Corn Salad
This salad is rich in protein from the black beans and quinoa, and it is loaded with fiber, complex carbohydrates, and phytonutrients. It is terrific eaten by itself and even better as a base for quinoa nourish bowls. It holds well for the lunchbox.

Mix the following ingredients:

• ~3 cups of cooked quinoa (cooked from one cup dry)

• 1 bag 10-ounce bag of frozen corn, thawed

• 1 15-ounce can of black beans, rinsed

• Juice of 1-3 limes, depending on taste preference

• ~1 cup cilantro roughly chopped, including tender stems

• Handful of cherry tomatoes, cut in half

• Cholula hot sauce (or any hot sauce of choice) or salsa

• 1 teaspoon cumin

• Salt to taste

Yield = ~ 9 cups

Spicy Cilantro Sauce

Made with walnuts, hemp hearts, and flax seeds, this herbaceous sauce is particularly rich in Omega-3 fats. It is also chocked full of protein, fiber, and vitamins C, A, and K.

Blend the following ingredients in a high-speed blender:

• 1 large bunch of cilantro, washed, stems included (less waste, no fuss)

• 1/3 cup raw walnut pieces

• 2 tablespoons hemp hearts

• 2 tablespoons ground flax seeds

• The juice of 3 limes

• 1-2 jalapenos, roughly chopped, seeds included
  (Start with one and test how spicy it is before adding a second.)

• 1 teaspoon cumin

• 1 tablespoon tamari or soy sauce (optional)

• 1/2 teaspoon salt, or more to taste

• 1/2 cup water

Yield = ~1.5 cups (depending on size of the cilantro bunch)

Shredded Red Cabbage
Red cabbage is high in fiber, potassium, and vitamins C, K, and B6. Red cabbage is also particularly rich in anthocyanins and sulfurafane, which are powerful antioxidants and anti-inflammatory agents that can help to lower blood pressure.

Leafy Greens
Leafy greens are packed with folate, vitamins, healthy carbs, and fiber. Leafy greens are also an important source of lutein, which is a type of antioxidant related to betacarotene. Lutein is best known for its protective role in eye health, but recent research also suggests that it is critical for reducing heart disease, stroke, and metabolic syndrome. 100 grams of leafy greens eaten per day (a little more than a cup) is associated with a 25% reduced risk of cardiovascular disease, stroke, and all-cause mortality (Li et al., 2021).

Here, I opted for a mix of sweet pea leaves, baby spinach, bok choy, baby kale, and mizuna lettuce. Choosing mixed greens over a single green increases the diversity of your plant consumption while broadening your micronutrient intake.

Chopped Bell Pepper
Bell peppers are high in vitamins C, B6, K, E, and A. They are also a good source of folate and potassium.

Avocado
Avocados are neuroprotective and are high in monounsaturated fat, antioxidants, and fiber. The healthy fats in avocados increase the absorption of the fat-soluble vitamins found in other meal components.

Toasted Pepitas
Pumpkin seeds are high in antioxidants, fiber, zinc, and magnesium. They are also rich in healthy monounsaturated and polyunsaturated fats which to help lower LDL cholesterol and to increase beneficial HDL cholesterol.

Thinly Sliced Spring Onions, Green or Purple (optional)
Alliums, like spring onions, are high in flavonoids, rich in fiber, high in vitamin A,C, B6, K, and B9, and filled with calcium, iron, zinc, and potassium. When consumed consistently, they have been shown to improve metabolic syndrome symptoms, including lowering body fat, LDL cholesterol, and blood pressure (Hejazi et al., 2023).

Nutrition Information: For a serving as shown below, with one cup of quinoa and black bean salad, 1/2 cup of purple cabbage,1 cup of mixed greens, 1/2 cup of red bell pepper, 1/4 of an avocado, 1 tablespoon of spring onions, 2 tablespoons of toasted pepitas, and 1/4 cup of spicy cilantro sauce.
Calories: 525 Protein: 19.6 g Fat: 29.7 g Carbs: 37.5 g Fiber: 16.5 g Iron: 6.8 mg
Calcium: 150.7 mg Vitamin A: 300 IU Vitamin C: 148 mg Folate: 245 IU
Potassium: 1285 mg Polyunsaturated Fat: 15.5 g Saturated Fat: 3.6 g
Omega-3 Fats: 2.3 g Trans Fat: 0 g Cholesterol: 0 mg

By simply focusing on eating real, whole foods and limiting ultra-processed items, by opting for healthy macronutrient choices (like whole grains, healthy fats, and plant-based protein), and by eating the rainbow which helps to ensure adequate micronutrient consumption, both metabolic syndrome and risk of future dementia can be dramatically reduced. Plus, eating this way provides sustained energy, it encourages healthy weight loss, and it is delicious!

You can take control of your metabolic and cognitive health,
by simply choosing to change what you put on your fork.

Wishing you excellent health and happy eating.
🌱💕

References:

Berding, K., Carbia, C., & Cryan, J. F. (2021). Going with the grain: Fiber, cognition, and the microbiota-gut-brain-axis. Experimental Biology and Medicine (Maywood, N.J.), 246(7), 796–811. https://doi.org/10.1177/1535370221995785

Grant, W. B., & Blake, S. M. (2023). Diet's role in modifying risk of Alzheimer's Disease: History and present understanding. Journal of Alzheimer's Disease: JAD, 96(4), 1353–1382. https://doi.org/10.3233/JAD-230418

Hejazi, N., Ghalandari, H., Nouri, M., & Askarpour, M. (2023). Onion supplementation and health metabolic parameters: A systematic review and meta-analysis of randomized controlled trials. Clinical nutrition ESPEN, 58, 1–13. https://doi.org/10.1016/j.clnesp.2023.08.032

Layman, D. (2023). Protein amount, quality, and timing. The Proof Podcast, Ep.236.https://theproof.com/protein-amount-quality-and-timing-dr-don-layman/

Li, N., Wu, X., Zhuang, W., Xia, L., Chen, Y., Wang, Y., Wu, C., Rao, Z., Du, L., Zhao, R., Yi, M., Wan, Q., & Zhou, Y. (2021). Green leafy vegetable and lutein intake and multiple health outcomes. Food chemistry, 360, 130145. https://doi.org/10.1016/j.foodchem.2021.130145

Machado-Fragua, M. D., Fayosse, A., Yerramalla, M. S., van Sloten, T. T., Tabak, A. G., Kivimaki, M., Sabia, S., & Singh-Manoux, A. (2022). Association of metabolic syndrome with incident dementia: Role of number and age at measurement of components in a 28-year follow-up of the Whitehall II Cohort Study. Diabetes Care, 45(9), 2127–2135. https://doi.org/10.2337/dc22-0206

Qureshi, D., Collister, J., Allen, N. E., Kuźma, E., & Littlejohns, T. (2024). Association between metabolic syndrome and risk of incident dementia in UK Biobank. Alzheimer's & Dementia : The Journal of the Alzheimer's Association, 20(1), 447–458. https://doi.org/10.1002/alz.13439

Swarup, S., Goyal, A., Grigorova, Y., & Zeltser, R. (2022). Metabolic Syndrome. [StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK459248/

Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., Garnett, T., Tilman, D., DeClerck, F., Wood, A., Jonell, M., Clark, M., Gordon, L. J., Fanzo, J., Hawkes, C., Zurayk, R., Rivera, J. A., De Vries, W., Majele Sibanda, L., Afshin, A., … Murray, C. J. L. (2019). Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet (London, England), 393(10170), 447–492. https://doi.org/10.1016/S0140-6736(18)31788-4 https://eatforum.org/content/uploads/2019/07/EAT-Lancet_Commission_Summary_Report.pdf