Brain Expert Recommends Carb-Conscious Diet as Key to Sharper Memory

After 15 years of brain research and clinical experience, neurocognitive specialist Dr. Heather Sandison advises that reducing carbohydrate intake is the single most impactful dietary change people can make to preserve memory and cognitive function.

Dr. Heather Sandison, a naturopathic doctor and founder of Solcere Health Clinic and Marama—an innovative memory care facility—has spent over a decade studying the brain, including five years directing a residential program focused on cognitive rehabilitation. Her central recommendation for sharper brain function: adopt a more carb-conscious diet.

Healthy food | Source: Pexels

“The brain accounts for just 2% of body weight but uses more than 20% of daily energy,” Sandison notes. She stresses the importance of nutrient-dense, lower-carbohydrate foods to support the brain’s repair functions and maintain neurotransmitter activity. According to Sandison, blood sugar fluctuations triggered by high-carb meals contribute to cognitive side effects such as fatigue, anxiety, and reduced focus.

She recommends consuming high-fat, high-protein foods before higher-carb items during meals, and snacking on options like cucumbers, bell peppers, cheese, coconut yogurt, pecans, or walnuts. “Sweets on an empty stomach will raise your blood sugar high and fast… and over time it leads to diabetes, insulin resistance, and cognitive impairment,” she explains.

Healthy food | Source: Pexels

Sandison suggests a moderate carbohydrate intake—about 130 grams per day or 25% of calories in a 2,000-calorie diet—and advises gradual swaps, such as replacing cereal with avocado toast or substituting potatoes with cauliflower rice.