Pilates Wellness Wednesday: Feeding the Brain

The foods we choose today influence how we think, move, focus, and feel.

One of the most common statements we hear is, "Your brain needs carbohydrates to function." It sounds simple, but is it actually true?

The answer is both yes and no.

The brain is one of the most energy-hungry organs in the body. Although it only makes up around 2% of our body weight, it uses approximately 20% of our daily energy. Every thought, movement, memory, emotion, and decision requires fuel.

Under normal circumstances, the brain's preferred source of energy is glucose. Glucose is produced when we digest carbohydrates found in foods such as fruit, vegetables, grains, rice, potatoes, and bread. This is why many people say the brain needs carbohydrates.

However, the story does not end there.

If carbohydrate intake is reduced significantly, the body is remarkably adaptable. The liver can produce ketones from stored fat, and the brain can use these ketones as an alternative fuel source. This process is the basis of ketogenic diets and explains why people can survive and function with very low carbohydrate intake.

So technically, the brain does not require dietary carbohydrates. What it does require is a constant supply of energy.

The quality of that energy appears to be just as important as the quantity.

Many people have experienced the effects of eating highly processed foods, sugary snacks, or large carbohydrate-heavy meals. Initially there may be a surge of energy, followed by feelings of tiredness, brain fog, difficulty concentrating, or irritability. Blood sugar rises rapidly and then falls, creating an energy rollercoaster that can affect both physical and mental performance.

In contrast, meals that combine protein, healthy fats, fibre, and slow-releasing carbohydrates tend to provide a steadier supply of energy to the brain. This may support concentration, mood, memory, and mental clarity throughout the day.

Research continues to explore the relationship between food and cognitive function. Nutrients such as omega-3 fatty acids, found in oily fish, appear important for brain health. Antioxidants found in colourful fruits and vegetables may help protect brain cells from oxidative stress. Adequate protein provides amino acids that are used to produce neurotransmitters, the chemical messengers that influence mood, motivation, sleep, and concentration.

Hydration also plays a surprisingly important role. Even mild dehydration can affect concentration, reaction time, and memory. Many people who feel tired or unable to focus may simply need more water rather than another cup of coffee.

As Pilates teachers, we often focus on movement, posture, breathing, and exercise. Yet the quality of our movement is influenced by the quality of our fuel. A body that is undernourished, dehydrated, or running on unstable energy levels may struggle to perform at its best.

Perhaps the better question is not whether the brain needs carbohydrates, but what type of fuel allows us to think clearly, move efficiently, and feel our best.

The answer will differ from person to person. Some people thrive on a higher carbohydrate diet, while others feel better with fewer carbohydrates and a greater reliance on fats and proteins. Individual health conditions, activity levels, age, and lifestyle all play a role.

What remains clear is that our brain is not isolated from the rest of the body. Every meal sends information to our nervous system. The food we choose today may influence not only our waistline and energy levels but also our mood, concentration, memory, and ability to learn.

Food is more than calories. It is information for the brain.

As Pilates teachers and practitioners, perhaps that is worth thinking about the next time we sit down for a meal.