A guest article by Ulrike Ulrike Gonder
Table of contents
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 based 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 keeping 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.
The LOGI pyramid is used to visualize how “LOGI plus” works. In addition to the conventional LOGI diet, the “Plus Coconut” version recommends the additional consumption of 2 – 3 tablespoons of coconut oil. However, the fat of the coconut is of course also in other coconut products that you can consume as an alternative. One tablespoon of coconut oil (15 grams) is approximately equivalent to:
- 70 grams (approx. 5 tablespoons) of coconut milk
- 25 grams (1 heaped tablespoon) of grated coconut
- 40 grams (about 5 x 5 centimeters) of fresh coconut
Figure 1: “LOGI plus coconut” pyramid.
Tips for implementing the LOGI plus diet in practice
- If possible, eat vegetables, salad, mushrooms or low-sugar (berry) fruit at every meal and alternate ingredients according to season and availability. Eat more vegetables than fruit, because too much fruit and especially fruit juices can add too much sugar to your diet. Use fresh herbs and spices frequently, which are also rich in brain-protecting botanicals.
- Prepare salads with cold-pressed olive, linseed or nut oils and use better clarified butter, sesame oil or coconut oil for hot cooking. Prefer vegetable oils that contain appreciable amounts of the omega-3 fatty acid ALA, such as high-quality canola, walnut, flax or hemp oil. Coconut fat complements LOGI perfectly because of its many medium-chain, ketogenic fatty acids. You should buy a high-quality unrefined coconut oil (Virgin Coconut Oil) that you can use for hot and cold cooking. Coconut oil can also be used like butter as a spread fat and for baking.
- If possible, eat a high-protein food at every meal. It doesn’t have to be large quantities; with fish and meat, palm-sized portions are sufficient. Prefer animal products from species-appropriate and sustainable farming (more omega-3 fatty acids and animal welfare) and cook them gently (fewer AGEs). Fatty fish in particular is significant for the supply of long-chain omega-3 fatty acids. In total, about one gram of protein per kilogram of body weight per day should be on the plate, and a little more in the case of stress, infections or convalescence. Alternate the protein sources: sometimes fish, sometimes legumes, sometimes chicken, sometimes egg, sometimes nuts, sometimes cheese, sometimes pork or beef, sometimes game. And don’t forget the vegetables!
- Eat significantly less bread, potatoes, pasta and rice. Instead, you can enjoy more protein- and fat-rich foods that, together with plenty of vegetables and salads, are very filling and provide you with all the nutrients you need.
- If you have problems with gluten or other grain ingredients, switch to foods that are naturally gluten-free such as seeds and nuts. These can also be made into breads or other baked goods.
- Tasty low-carb “noodles” can be prepared from zucchini, carrots or kohlrabi with the help of a peeler or special spiral cutters: simply cook them in a little oil or butter in the pan. You can make quick and equally tasty “rice” or “couscous” from grated cauliflower. Celeriac makes an excellent “fried potato” or puree.
- Choose chocolate rather than sugar and slowly get used to higher cocoa contents. If you “need” something sweet, eat it rather directly after a main meal and not “solo” in between. So, enjoy a praline with your coffee after a meal, or a piece of dark chocolate or some chocolate mousse for dessert. When it comes to cakes, they should prefer pastries containing nuts, fruit, quark or yogurt to pure flour and sugar cakes. And if it has to be something savoury, then rather crackers made of cheese or a few nuts instead of chips or salt sticks.
- Drink enough water. Inquire about the water quality of your supplier and purchase a water filter if necessary. Choose your mineral water to taste and, if necessary, drink one to two glasses of a medicinal or mineral water containing lithium (at least 0.5 milligrams of lithium per liter). Enjoy teas and coffee to your liking, but without disturbing your sleep. Alcoholic beverages are only beneficial to your health if enjoyed in moderation, ideally as part of a meal. About one glass of wine for women and two for men is considered moderate, with two days of abstinence per week also recommended.
Conclusion
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 eat meat, 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.
References
- ↑ 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
