Eating for Metabolic and Cognitive Health: Crackers and Dips

In our last post, we discussed the link between metabolic syndrome and dementia risk. For a more detailed exploration, please see: https://thewell-nourishedbrain.com/blog/eating-for-metabolic-and-cognitive-health-quinoa-nourish-bowl

Here are a few key points of interest:

• Metabolic syndrome has 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).

• The onset of each additional metabolic syndrome symptom before the age of 60 increases our risk of dementia as we age (Machado-Fragua et al., 2022).

• The same dietary and lifestyle changes that help to alleviate metabolic syndrome also reduce our likelihood of future dementia.

• Diet has been shown to be the most important modifiable risk factor in preventing dementia and Alzheimer’s Disease formation (Grant & Blake, 2023).

So, how do we eat to improve both metabolic and cognitive health?

1. Eat real, WHOLE FOOD.

• Minimize or eliminate ultra-processed foods which are high in refined grains, unhealthy fats, sugar, sodium, and empty calories.

2. Eat the right MACRONUTRIENTS.

• Reduce saturated and trans-fats and replace these with healthy polyunsaturated and monounsaturated fats from nuts, seeds, olives, avocados, and heart-healthy oils.

• Limit refined sugars and carbohydrates and instead focus on consuming minimally-processed carbohydrates from whole grains, legumes, tubers, and other starchy veggies.

• Focus on eating mostly plant-based sources of protein, with animal protein eaten in moderation.

• Eat lots of fiber (which comes only from plants).

3. Eat the rainbow to help ensure adequate MICRONUTRIENT intake.

• For optimal vitamin, mineral, and antioxidant levels, reach for deeply-colored foods.

• Aim for 30 different plants a week. This will help to ensure that you are consuming a broad range of micronutrients, and it will promote a richly and diversely populated microbiome.

For the times when the munchies seek to derail your healthy intentions,
here are a few delicious snack ideas that will keep you full between meals
and provide a significant nutrient boost for your body and brain.

Harissa-Roasted Carrot and White Bean Dip

Recipe from Cool Beans by Joe Yonan

This recipe comes from the fabulous book, Cool Beans, by Joe Yonan. If you are looking for new and creative ways to up your legume game, look no further than this amazing bean-y manifesto.

Ingredients:

• 1/2 pound carrots cut into ~1-inch pieces

• 1 tablespoon of harissa paste, plus more for finishing if desired

• 3 tablespoons extra-virgin olive oil

• 1/2 teaspoon salt, or more to taste

• 5 cloves garlic (adjust up or down as suits your garlic preference)

• 1 15-ounce can of white beans, such as cannellini, great northern, or navy beans.
  Drain these but do not rinse them. Reserve the liquid!

• 1/4 cup fresh mint, plus more for finishing

• 1 tablespoon fresh lemon juice (or more)

Instructions:

• Preheat oven to 450 degrees.

• Toss the carrots with the harissa, 1 tablespoon of olive oil, and the salt.

• Place the carrots and the unpeeled garlic cloves on a parchment covered baking sheet.

• Roast until the carrots are fork-tender, 20 to 25 minutes.

• Squeeze the soft garlic out of their skins into the bowl of a food processor. Add in the carrots and as much of the browned harissa bits as possible. Add the beans, the 2 remaining tablespoons of olive oil, lemon juice, and mint. Puree until smooth, adding more lemon juice or some of the reserved bean liquid as needed to achieve desired consistency.

• Taste and adjust the salt and lemon juice level to your preference. If you like a spicier dip, feel free to add in more harissa paste.

• Garish with fresh mint and a swirl of harissa, if desired.

This dip is a wonderful combination of spicy harissa and cooling mint. It meets all our criteria for eating for metabolic and cognitive health, as it is made from minimally-processed ingredients and it is packed with healthy macro- and micronutrients, including unrefined carbs, fiber, plant-based protein, vitamin A, and healthy fats. Monounsaturated fats, like those found in the olive oil in this recipe, have been shown to help alleviate metabolic syndrome by reducing fasting glucose levels, lowering triglycerides and blood pressure, and raising levels of beneficial HDL (Clifton, 2019; Tsartsou et al., 2019).

Yield: ~ 2 cups

Nutrition Information: per quarter cup
Calories: 142 Protein: 3.6g Fat: 7.1 g Net Carbs: 12.9 g Fiber: 4.9 g
Iron: 1.6 mg Calcium: 59.8 mg Vitamin A: 712.9 IU Vitamin C: 10.6 mg
Folate: 30.9 IU Potassium: 450 mg
Monounsaturated Fat: 3.7 g Polyunsaturated Fat: .6 g Omega-3 Fats: .5 g
Saturated Fat: 1 g Trans Fat: 0 g Cholesterol: 0 mg

Red Bean, Walnut, and Pomegranate Pâté

Recipe adapted from Cool Beans by Joe Yonan

Here is a second unexpected and scrumptious spread adapted from Cool Beans by Joe Yonan. This recipe requires no cooking and comes together in minutes in a food processor or high-speed blender.

Ingredients:

• 1 15-ounce can of red kidney beans, rinsed and drained

• 1/2 of chopped raw walnuts

• 2 garlic cloves, peeled and chopped

• 3 tablespoons avocado oil
  (His recipe calls for vegan butter or coconut oil, so that the pâté will set well when chilled. However, these are both high in saturated fat, which raise LDL cholesterol (Neelakantan et al., 2020). Switching to heart-healthy, flavor-neutral avocado oil may not allow for as firm a spread, but is a better choice for metabolic and cognitive health.)

• 3 tablespoons pomegranate molasses, plus more for drizzling

• 1/2 teaspoon salt, plus more to taste

• 1/2 teaspoon pepper, plus more to taste

• 1/4 pomegranate seeds for garnish (optional, use if in season and desired)

Instructions:

• Mix all ingredients in a high-speed blender or food processor until smooth. Scrape down the sides, taste, and adjust seasonings as desired.

• This can be served immediately as a dip, or you can roll it into a log, wrap it in plastic wrap, refrigerate it for at least 2 hours, and then slice it into rounds for serving on crackers.

• Garnish with extra pomegranate molasses and pomegranate seeds, as desired.

This pâté is scrumptious blend of tartness, sweetness, and garlicky goodness. It is filled with protein, fiber, and healthy mono-and polyunsaturated fats. In addition, the red kidney beans and pomegranate molasses are both excellent sources of anthocyanins. Anthocyanins have been demonstrated to be beneficial for both metabolic and cognitive health. For a more comprehensive review of anthocyanins, please see: https://thewell-nourishedbrain.com/blog/anthocyanins-purple-perfection.

Yield: ~ 1.75 cups

Nutrition Information: per quarter cup
Calories: 197 Protein: 6.1 g Fat: 11.7 g Net Carbs: 14.3 g Fiber: 3.9 g
Iron: 1.5 mg Calcium: 52.5 mg Vitamin A: .1 IU Vitamin C: .5 mg
Folate: 25 IU Potassium: 207.5 mg
Monounsaturated Fat: 4.8 g Polyunsaturated Fat: 4.8 g Omega-3 Fats: .8 g
Saturated Fat: 1.3 g Trans Fat: 0 g Cholesterol: 0 mg

Easy Seed Crackers with ‘Everything But the Bagel’ Seasoning

Recipe by the Minimalist Baker

For a complete instructions on to make these scrumptious crackers from the Minimalist Baker, please see: https://minimalistbaker.com/easy-seed-crackers-with-everything-bagel-seasoning/#wprm-recipe-container-88800

Ingredients:

• 2 tablespoon ground flax seeds (flaxseed meal)

• 2 tablespoon brown rice flour

• 1/2 teaspoon sea salt

• 1/3 cup sunflower seeds

• 1/3 cup pepitas (pumpkin seeds)

• 1/4 cup hemp seeds

• 1 tablespoon chia seeds

• 1 cup boiling water

• 1-2 tablespoon everything but the bagel seasoning

These crispy and nutty crackers have high levels of healthy Omega-3 fats, which have been shown to lower metabolic syndrome risk (Jang & Park, 2020) and to decrease the likelihood of dementia ((Dighriri et al., 2022; Wei et al., 2023; Welty, 2023; Yanai, 2017). In addition, they are chocked full of nuts and seeds, which improve metabolic syndrome by lowering LDL cholesterol, inflammation, and oxidative stress (Salas-Salvadó et al., 2014).

Yield: ~35 (2-inch) crackers

Nutrition Information: per four crackers
Calories: 91 Protein: 3.9 g Fat: 6.7 g Net Carbs: 2.7 g Fiber: 1.3 g
Iron: 1 mg Calcium: 10.3 mg Vitamin A: .2 IU Vitamin C: .1 mg
Folate: 17 IU Potassium: 116.2 mg
Monounsaturated Fat: 1.7 g Polyunsaturated Fat: 3.8 g Omega-3 Fats: 3 g
Saturated Fat: .7 g Trans Fat: 0 g Cholesterol: 0 mg

Almond Flour Crackers

Recipe by the Minimalist Baker

For a complete instructions on to make these addictive crackers from the Minimalist Baker, please see: https://minimalistbaker.com/almond-flour-crackers-1-bowl/#wprm-recipe-container-102981

Ingredients:

• 3/4 cup almond flour

• 2/3 cup tapioca flour (also called tapioca starch)

• 1 ½ teaspoon flaxseed meal (ground flax seeds)

• 1/2 teaspoon sea salt

• 1/8 teaspoon baking soda

• 1/8 teaspoon garlic powder (optional)

• 2 tablespoons of olive oil

• 3/4 teaspoon maple syrup

• 2 ½ tablespoon water

In addition to all the heart-healthy fats, fiber, and plant-based protein contained in these highly satisfying little gems, a serving of these crackers provides 25% of our daily Vitamin E needs. Individuals with metabolic syndrome have been found to have low levels of serum Vitamin E , and increasing Vitamin E intake has shown promise in helping to reduce the symptoms of metabolic syndrome, likely due to its anti-inflammatory and anti-oxidant effects (Barzegar et al., 2021; Zhang et al., 2021). High Vitamin E intake also significantly lowers our risk of developing dementia and Alzheimer’s Disease (Zhao et al., 2022).

Yield: ~55 crackers

Nutrition Information: per 11 crackers
Calories: 173 Protein: 2.7 g Fat: 11.5 g Net Carbs: 14.5 g Fiber: 1.6 g
Iron: .6 mg Calcium: 35.3 mg Vitamin A: 0 IU Vitamin C: 0 mg
Vitamin E: 3.5 mg Folate: 5.3 IU Potassium: 101.8 mg
Monounsaturated Fat: 7.6 g Polyunsaturated Fat: 2.2 g Omega-3 Fats: 1.9 g
Saturated Fat: 1.2 g Trans Fat: 0 g Cholesterol: 0 mg

Eating for metabolic and cognitive health doesn’t need to be bland or to feel like deprivation. By simply replacing unhealthy ultra-processsed foods with equally delicious but infinitely healthier options, such as these super tasty snacks, we can help to alleviate symptoms of metabolic syndrome and lower our risk of future dementia.

Wishing you abundant good health and happy eating!
🌱💕

References:

Barzegar-Amini, M., Khorramruz, F., Ghazizadeh, H., Sahebi, R., Mohammadi-Bajgyran, M., Mohaddes Ardabili, H., Tayefi, M., Darroudi, S., Moohebati, M., Heidari-Bakavoli, A., Mohammadi, A., Sadeghnia, H. R., Ferns, G. A., Javad Hoseini, S., & Ghayour Mobarhan, M. (2021). Association between serum Vitamin E concentrations and the presence of Metabolic Syndrome: A population-based cohort study. Acta Bio-Medica : Atenei Parmensis, 92(3), e2021047. https://doi.org/10.23750/abm.v92i3.9173

Clifton P. (2019). Metabolic syndrome-role of dietary fat type and quantity. Nutrients, 11(7), 1438. https://doi.org/10.3390/nu11071438

Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 polyunsaturated fatty acids on brain functions: A systematic review. Cureus, 14(10), e30091. www.doi.org/10.7759/cureus.30091

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

Jang, H., & Park, K. (2020). Omega-3 and omega-6 polyunsaturated fatty acids and metabolic syndrome: A systematic review and meta-analysis. Clinical Nutrition (Edinburgh, Scotland), 39(3), 765–773. https://doi.org/10.1016/j.clnu.2019.03.032

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

Neelakantan, N., Seah, J. Y. H., & van Dam, R. M. (2020). The effect of coconut oil consumption on cardiovascular risk factors: A systematic review and meta-analysis of clinical trials. Circulation, 141(10), 803–814. https://doi.org/10.1161/CIRCULATIONAHA.119.043052

Salas-Salvadó, J., Guasch-Ferré, M., Bulló, M., & Sabaté, J. (2014). Nuts in the prevention and treatment of metabolic syndrome. The American Journal of Clinical Nutrition, 100 Suppl 1, 399S–407S. https://doi.org/10.3945/ajcn.113.071530

Tsartsou, E., Proutsos, N., Castanas, E., & Kampa, M. (2019). Network meta-analysis of metabolic effects of olive-oil in humans shows the importance of olive oil consumption with moderate polyphenol levels as part of the Mediterranean Diet. Frontiers in Nutrition, 6, 6. https://doi.org/10.3389/fnut.2019.00006

Wei, B. Z., Li, L., Dong, C. W., Tan, C. C., Alzheimer’s Disease Neuroimaging Initiative, & Xu, W. (2023). The relationship of Omega-3 fatty acids with dementia and cognitive decline: Evidence from prospective cohort studies of supplementation, dietary intake, and blood markers. The American Journal of Clinical Nutrition, 117(6), 1096–1109. www.doi.org/10.1016/j.ajcnut.2023.04.001

Welty F. K. (2023). Omega-3 fatty acids and cognitive function. Current Opinion in Lipidology, 34(1), 12–21. www.doi.org/10.1097/MOL.0000000000000862

Yanai H. (2017). Effects of N-3 polyunsaturated fatty acids on dementia. Journal of Clinical Medicine Research, 9(1), 1–9. www.doi.org/10.14740/jocmr2815w

Zhang, Y., Ding, J., Guo, H., Liu, Z., Liu, Q., Li, Y., Zhang, D., & Liang, J. (2021). Associations of dietary and circulating vitamin e level with metabolic syndrome. A meta-analysis of observational studies. Frontiers in Nutrition, 8, 783990. https://doi.org/10.3389/fnut.2021.783990

Zhao, R., Han, X., Zhang, H., Liu, J., Zhang, M., Zhao, W., Jiang, S., Li, R., Cai, H., & You, H. (2022). Association of vitamin E intake in diet and supplements with risk of dementia: A meta-analysis. Frontiers in Aging Neuroscience, 14, 955878. https://doi.org/10.3389/fnagi.2022.955878