Beware if you eat these 3 types of food that could be harming your brain, says neurosurgeon

Your daily food choices impact more than just your waistline — they also influence brain health in powerful ways. According to Hyderabad-based neurosurgeon Dr. Raveesh Sunkara, many common items found in kitchens and supermarket shelves can quietly impair cognitive function over time. In a recent Instagram video, Dr. Sunkara explained that three specific food types should be avoided altogether to support long-term brain health and reduce the risk of cognitive decline.

Trans Fat-Rich Foods: A Silent Brain Saboteur
Dr. Sunkara emphasized that foods high in trans fats — often found in deep-fried snacks and processed baked goods — contribute significantly to brain inflammation. He pointed out that these fats, which may appear on labels as “partially hydrogenated oils,” are commonly present in items like chips, pastries, and ready-to-eat fast food. Over time, this inflammation can impair brain function and increase the risk of neurological conditions.

Scientific research supports this concern. Studies published in medical journals have associated excessive trans fat consumption with a higher likelihood of dementia and long-term cognitive deterioration. To reduce exposure, the neurosurgeon recommends cooking with healthier oils, such as olive or avocado oil, and choosing whole, unprocessed foods.


Sugary Drinks and Brain Fatigue
Sugary drinks are another major concern. Often viewed as sources of “empty calories,” these beverages not only add little nutritional value but can also spike blood sugar levels rapidly. Dr. Sunkara noted that repeated glucose spikes — especially from liquid sugar — can lead to brain fatigue and may even shrink brain volume over time.

This claim is backed by studies that show a connection between frequent consumption of high-sugar drinks and reduced brain volume, particularly in regions tied to memory and decision-making. These beverages have also been linked to inflammation and higher risks of neurodegenerative diseases. Dr. Sunkara suggests replacing sugary drinks with water, herbal teas, or other unsweetened options.

Ultra-Processed Foods and the Gut-Brain Connection
The third category Dr. Sunkara advises avoiding is ultra-processed food. Items such as packaged snacks, sugary cereals, ready-made meals, and processed meats are common in modern diets but come with significant downsides. He explained that these foods disturb the gut microbiome, which in turn disrupts the gut-brain axis — a critical communication system between the digestive tract and the brain.

Research indicates that this imbalance can trigger inflammation, hinder neurotransmitter production, and contribute to mental health challenges like anxiety, depression, and cognitive decline. Instead, Dr. Sunkara encourages a diet rich in fresh fruits, vegetables, lean proteins, and whole grains to maintain a healthy gut and support brain function.

The link between food and brain health is clearer than ever. Dr. Sunkara's insights serve as a reminder that what we eat today can shape how well our brain functions tomorrow. By staying mindful of dietary choices and avoiding these three commonly consumed food types — trans fat-laden items, sugary beverages, and ultra-processed products — individuals can take meaningful steps toward preserving cognitive health as they age.