Guest article by nutritionist and book author Ulrike Gonder
There is a diet that for many years has already achieved the best results in the fight against the common ailments of civilization: the LOGI method. Whether in the prevention or treatment of metabolic syndrome, type 2 diabetes, lipid metabolism disorders such as high triglycerides and low HDL cholesterol, whether for the follow-up of non-alcoholic fatty liver, against high blood pressure, polycystic ovarian syndrome or simply “just” to stay in shape – with the help of the LOGI method it is all possible (1,2).
Significant improvements in metabolism succeed with the LOGI method even without accompanying weight loss, an advantage that no diet has. In addition, the LOGI method is easy to implement, undogmatic and therefore extremely suitable for everyday use. Also, neither calories nor fat or bread units must be counted, complicated calculations are likewise unnecessary. And: With LOGI there are no prohibitions.
The basic features of the LOGI method were developed in the USA to combat obesity. The Munich nutritionist Dr. Nicolai Worm adapted it to local conditions, developed it further and made it known in Germany. In the meantime, the LOGI method has been applied in practice for more than 15 years. When LOGI diet was developed, the focus was not primarily on brain health, but on insulin resistance – which we now know, however, impairs cognitive abilities just like high blood sugar levels and is typical of many cases of Alzheimer’s dementia.
It was shown in Irish seniors that a diet with a high glycemic load is unfavorable for brain performance: those who ate a lot of meat and white bread and few fruits and vegetables performed worse in the Mini Mental Status Examination (MMSE) (3). LOGI is based on meals with a low glycemic load. This involves selecting and combining foods in a way that avoids high blood sugar spikes and requires little insulin to metabolize them. This explains the name, because LOGI means “LOw Glycemic and Insulinemic Diet”: dietary method to promote low blood sugar and insulin levels.
With a few additions, LOGI therefore seems ideal for the prevention of cognitive impairment and Alzheimer’s dementia. Because LOGI diet:
- combines plenty of plant foods with moderate amounts of high-quality animal foods, ensuring high nutrient density and plenty of fiber.
- Is based on fresh basic foods that are gently prepared. This minimizes the intake of problem substances such as trans fatty acids and AGEs (Advanced Glycation Endproducts) from food processing. AGEs are formed in the body when sugars react with the body’s own proteins. When blood sugar levels are elevated, AGEs can accumulate in the body and cause damage to blood vessels, for example.
- Reduces starch- and sugar-rich foods, which lowers the glycemic load of meals and avoids blood sugar and insulin spikes.
- relies on healthy fats and high-quality protein sources, which also supports brain and vascular health.
- Provides excellent and lasting satiety, which helps prevent obesity.
- helps keep sugar and fat metabolism in balance, but also blood pressure and intestinal flora.
- is able to counteract insulin resistance, inflammation and oxidative stress.
LOGI plus: with coconut
Since a LOGI diet does not usually produce ketones, the most important addition to this dementia prevention diet is to include coconut oil in the list of recommended foods. Ketones are important to counteract the lack of energy supply to the brain in Alzheimer’s disease. Thus, ketone formation in the LOGI plus diet is achieved by supplementing with coconut oil and further enhanced by long food breaks, prolonged night fasting (interval fasting) and physical activity. If the disease has already broken out or progressed, a strictly low-carbohydrate, ketogenic diet should be considered, as it leads to higher ketone levels.
If you are interested in how you can easily implement this form of nutrition into everyday life, please read on here.
But if you want to delve even deeper into this exciting topic, we recommend the absolutely readable book by Ulrike Gonder and Peter Heilmeyer, published by Systemed (German version):
Can be translated as: “Eat! Don’t forget! Simply eating away the risk of dementia or: How nutrition can protect against Alzheimer’s & Co.”
With “LOGI plus coconut” and a (phased) stricter, ketogenic diet, much can be achieved to keep our upper brain healthy. Ideally, a brain-healthy diet is supported by long food breaks, nightly fasting, good sleep hygiene, adequate physical activity and lighting conditions as close to nature as possible.
Whether you ultimately eat meat or milk or eggs is ultimately up to you. What matters to us here is the principle. There are plenty of alternatives if you don’t like or can’t tolerate a food. If you can’t tolerate gluten, you have to avoid grain products. There are enough naturally gluten-free foods that can replace them. Those who refuse dairy products for whatever reason need to eat more herbs, vegetables and seeds to meet their calcium needs and consume enough protein and vitamin B2 from other sources. And if by any chance you don’t like fish, for example, use a residue-tested, antioxidant-protected algae oil supplement. Find and follow your own personal path to better health and well-being as you age.
A few words from the author:
My name is Ulrike Gonder, I am a nutritionist (Diplom-Oecotrophologin) with passion. I have been working as a freelance science journalist, author and speaker for more than 25 years. And even after all these years, I’m still passionate about what people can achieve with a good diet. In this regard, higher-fat diets such as the LOGI method, as well as the ketogenic diet, are the focus of my interest and research. And because higher-fat diets still meet with resistance or suspicion – from consumers and professionals alike – I particularly enjoy talking and writing about their benefits in preventing and treating disease.
Of course, this is not just about fats. After all, we humans are omnivores and always need to eat a combination of different foods to stay healthy or get healthy again. Of course, this also applies to brain health, which has been one of my favorite topics for a while. In fact, the brain is also part of the body and must – oh wonder – also be fed properly, if the light in the upper mind is to stay on for a long time. Good fats such as omega 3 from fatty fish or algae as well as the saturated, medium-chain fat of coconut deserve an important place. The cell membranes, which are enormously important for the brain, are formed from the appropriate fatty acids, and they can supply the necessary energy in situations of shortage. But I’m already getting into raptures again …
Have you become curious? Then feel free to visit me on my blog or on my website. There you will find further information and dates as well as links to my books. On Linkedin and Twitter you can find (sometimes biting) comments and remarks from me at irregular intervals, on nutrition topics that inspire or stimulate me. But maybe I’ll see you soon at one of my lectures or seminars? I would be pleased!
- Zafar MI, Mills KE, Zheng J, Regmi A, Sheng QH, Gou L, Chen LL (2019) Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. The American Journal of Clinical Nutrition 110,4: 891–902. https://doi.org/10.1093/ajcn/nqz149
- Parker A & Kim Y (2019) The Effect of Low Glycemic Index and Glycemic Load Diets on Hepatic Fat Mass, Insulin Resistance, and Blood Lipid Panels in Individuals with Nonalcoholic Fatty Liver Disease. Metab Syndr Relat Disord 17(8):389-396. doi: 10.1089/met.2019.0038.
- Power SE, O’Connor EM, Ross RP, Stanton C, O’Toole PW, Fitzgerald PF, Jeffery IB (2015) Dietary glycemic load associated with cognitive performance in elderly subjects. European Journal of Nutrition 54:557-568. DOI: 10.1007/s00394-014-0737-5
- Gonder U & Heilmeyer P (2017) Essen! Nicht! Vergessen! Demenzrisiko einfach wegessen oder: Wie die Ernährung vor Alzheimer & Co. schützen kann. Verlag: Systemed/Riva. ISBN-13 978-3958140707