Some foods have beneficial properties, whereas others can cause harm, especially where geographic atrophy (GA) is concerned. The dietary choices you make can accelerate the progression of this advanced form of age-related macular degeneration (AMD), the leading cause of vision loss among people over 40.
“Foods that may cause more oxidative stress or stress on the immune system may also be worse for your eyes,” says Nimesh A. Patel, MD, director of pediatric retina at Massachusetts Eye and Ear and assistant professor of ophthalmology at Harvard Medical School in Boston. (Oxidative stress occurs when there’s an imbalance of free radicals, which are harmful molecules that come from pollution and metabolism, and the antioxidants that neutralize them.) These include foods high in saturated and trans fats as well as refined carbohydrates.
Here are three types of foods to avoid if you have geographic atrophy.
1. Refined Carbohydrates
Refined carbohydrates, such as white bread and pasta, are considered high-glycemic foods, or carbohydrates that are digested and absorbed quickly, causing a spike in blood glucose. This is because the grains have been processed to remove the bran and germ, which also strips them of slow-digesting fiber.
Rapid rises in blood glucose are bad news for people with geographic atrophy. Observational studies show that a high-glycemic-index diet increases the odds of worsening eye damage.
“High-glycemic-index foods are associated with chronic inflammation as well as damage to small blood vessels and ocular tissues,” Dr. Patel explains, which are key factors that contribute to GA progression.
Here are several examples of refined carbohydrates to avoid:
White bread
White pasta
Pastries
Sugary breakfast cereals
Better choices include whole grains like rolled or steel-cut oats, quinoa, bulgur, buckwheat groats or kasha, wheat berries, and barley.
2. Red and Processed Meat
Red and processed meat (think burgers and deli meats) are often loaded with saturated fat, nitrates (naturally occurring compounds made of nitrogen and oxygen), and other substances that fuel inflammation and oxidative stress — two key contributors to geographic atrophy progression.
“Over time, that combination weakens the retina’s defenses and encourages GA to move forward,” says Bess Berger, RDN, a registered dietitian nutritionist and the founder of Nutrition by Bess, a private nutrition practice in Teaneck, New Jersey.
While there’s no evidence that high meat consumption increases the risk of late AMD or geographic atrophy specifically, research does show a link between meat consumption and higher risk of early age-related macular degeneration. The authors of a systematic review of 26 studies of people with and without AMD reported that those who ate the highest amount of meat had an increased risk of early AMD. Meanwhile, those who ate fish reduced their risk of early and late AMD by 18 percent.
If you’re interested in including more fish in your diet, one way to start is to look for some easy recipes that sound appealing to you. You can also look for ways to incorporate familiar ingredients like canned tuna into your meals. When selecting fish, be sure to make sustainable choices by checking Seafood Watch.
3. Foods With Trans Fats
French fries, onion rings, and chicken nuggets may be tasty, but they often contain trans fats, a type of fat that’s made when liquid oils are turned into solid fats.
“Trans fats create a perfect storm for GA progression,” Berger says. “They drive oxidative stress and inflammation while also hurting blood vessel health.”
One observational study of 386 people with AMD and 97 healthy adults found that a higher intake of trans fat was associated with a more than double the likelihood of having AMD, with intermediate AMD reported among people with the highest intakes. However, the study did not look at geographic atrophy specifically.
While U.S. food manufacturers are no longer allowed to sell foods containing partially hydrogenated oils — previously the main source of trans fats in the U.S. food supply — they can legally sell foods with half a gram (g) or less of trans fat per serving. So the trans fat can still add up if you consume multiple portions of a food or multiple foods containing small amounts of trans fat. And because trans fats are known to have negative effects on your heart health, it makes sense to avoid them.
Here are some other foods that may still contain trans fats:
Stick margarine
Vegetable shortening
Frozen dinners
Processed snacks
Baked goods
The Takeaway
The foods you eat have an effect on eye health and may contribute to the progression of geographic atrophy.
Foods high in refined carbohydrates and trans fats, as well as red meat, are linked to a higher risk of age-related eye damage.
To maintain the best possible eye health as you age, include brightly colored fruits, dark, leafy vegetables like kale, broccoli, and spinach, and omega-3-packed nuts and fish in your diet. It’s also important to follow any treatment recommendations from your doctor.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Dinu M et al. Food Groups and Risk of Age-Related Macular Degeneration: A Systematic Review With Meta-Analysis. European Journal of Nutrition. August 1, 2019.
Facts About Trans Fats. MedlinePlus. May 14, 2024.
Roh M et al. Higher Intake of Polyunsaturated Fatty Acid and Monounsaturated Fatty Acid Is Inversely Associated With AMD. Investigative Ophthalmology & Visual Science. February 2020.
Trans Fat Has Been Banned, but That Doesn’t Mean You’re Free From It. Cleveland Clinic. June 6, 2023.
Ghazala O'Keefe, MD, is an assistant professor of ophthalmology at Emory University School of Medicine in Atlanta, where she also serves as the section director for uveitis and as a fellowship director. A retina and uveitis specialist, she cares for both pediatric patients and adults with inflammatory and infectious eye diseases. She oversees the largest uveitis section in the Southeast and manages the care of complex patients with physicians from other disciplines.
She is the lead editor of the EyeWiki uveitis section. She is a member of the executive committee of the American Uveitis Society and was inducted into the International Uveitis Study Group. She has served as the director of the Southeastern Vitreoretinal Seminar since 2019.
Lauren Bedosky is an experienced health and fitness writer. She regularly contributes to top websites and publications like Men's Health, Women's Health, MyFitnessPal, SilverSneakers, Runner's World, Experience Life, Prevention, AARP, Blue Cross and Blue Shield, UnitedHealthcare, Livestrong, Fitness, Shape, Family Circle, Healthline, Self, Redbook, and Women's Running.
When she's not writing about health and fitness — her favorite topics being anything related to running and strength training — she's reading up on the latest and greatest news in the field and working on her own health goals.
