These 2 Popular ‘Healthy’ Snacks Can Actually Increase Dementia Risk, Neuroscientists Warn originally appeared on Parade.
While meals are often planned out (to avoid the inevitable “what’s for dinner?” inquiries), snacks tend to be an in-the-moment decision. But just like at meal time, everything you eat or drink impacts the body for better or for worse, including the brain.
That makes the ready-to-eat snacks you keep on hand extra important. Think about what’s in your pantry and fridge right now that are your household’s most popular snacks. Even if you make most of your meals using nutrient-rich, whole food ingredients, many people rely on processed, packaged foods for snacks because they’re quick and easy.
Not all processed foods are unhealthy; some are good for you. However, there is one snack that many people think is healthy, but neurologists say it can increase the risk of dementia when eaten regularly.
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The ‘Healthy’ Snacks That Increase Dementia Risk When Eaten Regularly
According toDr. Jamey Maniscalco, PhD,a neuroscientist and founder of Manifest Wellness, two snacks that many people think are healthy—but in reality are not good for brain health—are granola bars and flavored yogurt. “They’re often full of added sugars, artificial ingredients and processed oils, while also lacking the fiber, healthy fats and nutrients your brain needs to thrive. When eaten regularly, they can disrupt the way your brain functions and increase the risk for mental and cognitive health problems over time,” he explains.
Before you freak out too much, Dr. Maniscalco says that when only eaten occasionally, these snacks are nothing to worry about. But if added sugar-filled granola bars or flavored yogurt are part of your daily routine, he says that over time they can increase the risk of dementia.
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Dr. Faye Begeti, PhD, a neuroscientist and author of The Phone Fix, also says that ultra-processed foods—which can include granola bars and flavored yogurt—are detrimental to brain health long-term. “Ultra-processed foods tend to be high in refined sugars and unhealthy fats and typically lack essential nutrients our brains need. Regularly consuming these foods can negatively affect blood sugar control and increase inflammation, both of which are linked to impaired cognitive function, memory issues and a higher risk of dementia later in life,” she explains.
Dr. Maniscalco adds to this, saying, “Inflammation doesn’t just affect your joints or your gut; it affects your brain too. Inflammatory chemicals can interfere with how your brain cells communicate, making it harder to focus, regulate emotions and stay mentally sharp.”
Scientific research backs this up, showing that regularly consuming ultra-processed foods is linked to a higher risk of dementia.
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Granola bars and flavored yogurt aren’t the only “healthy” snacks where added sugar can be found. Neurologist and author Dr. David Perlmutter, MD, says that orange juice often contains more sugar than many people realize. “We often think a glass of orange juice is a healthy way to start the day, but a 12-ounce serving contains an astounding 31 to 39 grams of sugar, comparable to or even exceeding the sugar in a 12-ounce can of Coca-Cola, which has about 39 grams,” he says.
Though orange juice has vitamin C, Dr. Perlmutter says that the high sugar content outweighs this benefit. “It causes a rapid blood sugar spike, triggering insulin release and promoting fat storage and inflammation,” he explains. A healthier way to get your vitamin C? Have an orange. That way, you get the added benefit of fiber and don’t get the added sugar that juices contain.
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Brain-Healthy Snacks To Have Instead
It bears repeating that not all processed snacks are unhealthy. Consider this yet another reminder to check the nutritional panel and ingredients list when shopping for snacks. If you want a snack that lowers your risk of dementia instead of increasing it, Dr. Begeti says to choose something high in omega-3 fatty acids. This can include a handful of nuts, edamame or smoked salmon on toast.
Maniscalco says that foods high in antioxidants and fiber support short-term and long-term brain health too. Some examples of this include trail mix containing berries and nuts, hummus and veggies and avocado on whole grain toast.
Transitioning from eating sugar-filled processed snacks to nutrient-rich snacks can be challenging at first, but Maniscalco says it gets easier over time. “One of the biggest barriers to switching from ultra-processed snacks to whole-food alternatives is taste. Hyperpalatable foods overstimulate your taste receptors and reward pathways, essentially desensitizing you to natural flavors. As a result, whole foods may initially taste bland or ‘off.’ But the good news is that your taste buds regenerate every one to two weeks, and your brain adapts too. After even 10 to 14 days of reduced added sugar and processed flavoring, most people report that fruit tastes sweeter, vegetables are more satisfying and cravings diminish. In other words, whole foods start tasting really good—you just need to give your brain and palate time to adjust,” he explains.
Making the switch from snacks full of added sugar to ones containing nutrients like omega-3s, fiber and antioxidants will benefit your brain both in the short term and the long term. The key is having them on hand, prepped and ready to eat!
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Sources
These 2 Popular ‘Healthy’ Snacks Can Actually Increase Dementia Risk, Neuroscientists Warn first appeared on Parade on Aug 2, 2025
This story was originally reported by Parade on Aug 2, 2025, where it first appeared.