How Sugar Impacts Cognition

Although we may not like to admit it, our diet is directly linked to our health. The foods we consume have the potential to enhance or impair cognitive function, impacting our brain health and well-being. Especially in the summer, sweet treats like ice cream, milkshakes, and other frozen desserts are all around us. While eating treats in moderation is normal and not detrimental to your health, consuming excessive amounts of sugar can negatively affect your brain. Read on to learn more about how sugar impacts cognition, and how we can still enjoy our lives without causing long-term health issues.

How Our Bodies Use Sugar

When sugar is introduced into the body, often from starchy foods like bread and potatoes, as well as fruits, table sugar, and juices, it is broken down in the small intestine into glucose and fructose. Glucose is the body’s primary energy source, and the brain uses mainly glucose to function. Our brains consume most of the glucose derived from food. An average adult requires about 200g of glucose daily, with over half of that, around 130g, being used by the brain. The American Heart Association advises that women should limit their added sugar intake to 25 grams daily, while men should not exceed 38 grams. Despite these guidelines, many Americans consume significantly more sugar each day.

How Sugar Affects the Brain

Cognition

Our glucose levels significantly affect brain function and determine how efficiently the brain uses this energy. Thinking, learning, and memory are all affected by the amount of glucose your brain has available. For example, if glucose levels are low, there is not enough energy to produce neurotransmitters that send messages throughout the brain, slowing communication and making thinking unclear. Similar to this is the case of hypoglycemia, where diabetes causes there to be low glucose levels in the blood, therefore giving the brain less energy and creating attention difficulty and impaired cognition. On the other hand, diabetes can also cause glucose levels to be elevated. If this occurs over a prolonged period, brain volume can decrease, and blood vessels can be damaged and slow blood flow, causing cognitive impairment and possibly vascular dementia.

Studies have shown that a diet consisting of high sugar consumption can cause inflammation in the brain in memory-specific areas. Chronically over-consuming sugar has been seen to negatively affect executive function, memory, and overall cognitive function. Research has also shown that consuming more sugary beverages than the average person is associated with lower brain volume and poorer episodic memory.

How Sugar Impacts Mood

Our brains have a strong dopamine response to sugar. When we eat sugar, dopamine is released, causing us to feel pleasure and our mood to improve. After, however, we experience a blood sugar crash, which creates feelings of irritability, tiredness, and disinterest. As our brain builds up a tolerance for sugar, we need to consume larger amounts to feel the dopamine and pleasure and can also begin to experience cravings and withdrawal. The effect that sugar has on dopamine can make it addictive. This is why it can be so hard to eliminate sugar from your diet.

Long-Term Impacts

A diet high in sugar increases inflammation in the brain. Brain inflammation over a long period of time can increase the risk of memory decline and cognitive disorders like dementia and Alzheimer’s. Studies have shown that diets higher in fat and sugar are linked to a greater risk and earlier onset of Alzheimer’s, while a diet with lower sugar and unsaturated fats holds a lower risk of developing Alzheimer’s.

Practical Changes for Better Brain Health

Small, meaningful changes to your sugar consumption can lead to beneficial outcomes to your brain and body. Some things we recommend to better your brain health are:

• Choosing Whole and Natural Foods: Processed foods tend to have high levels of sugar, salt, and fat. Eating fresh fruits, vegetables, proteins, and whole grains will support your brain health and give your body the nutrients it needs
• Lower Added Sugar Intake: try to limit the amount of sugary snacks, processed foods, soda, and juices you consume. Satisfy your sweet tooth with natural sugars from fruits and berries, which help to stabilize your blood sugar and support your brain functions.
• Read Nutrition Labels: When reading a nutrition label, be aware of the different names for sugar, such as fructose, dextrose, sucrose, corn syrup, and honey.
• Integrate Healthy Fats: healthy fats like salmon, nuts, avocados can lower inflammation and can help cognitive function.
• Cook Meals at Home: Cooking at home gives you control over ingredients, helping you steer clear of additives, preservatives, and unhealthy fats found in junk foods. This can lower inflammation and boost overall health.
• Consistency is Key: Slowly incorporate these dietary adjustments into your daily habits. Maintaining steady healthy eating can result in enduring enhancements in brain function, helping to prevent inflammation and long-term cognitive decline.

Conclusion

It’s never too late to adjust your lifestyle and prioritize your brain health. People of all ages should pay attention to their brain health, regardless of risk factors for neurological conditions. Being aware of how sugar affects the brain, including how much to consume, will support your brain health and contribute to a healthier way of living.