Sugar, Part 3: Brain Food it’s Not!
To wrap up my three-part series on sugar, I want to take a look at sugar and your brain. Remember the “This is Your Brain on Drugs” commercial in the 80s? Well, this is kind of like that, but with sugar.
Let’s way oversimplify things for a minute. When you eat carbohydrates (think grains, pasta, fruits/vegetables, bread, etc.), your digestive system breaks them down into glucose, which is absorbed through the intestines and released into the blood. Glucose is the main source of energy for your cells and organs – especially your brain.
Your body needs sugar – no way around it. Without glucose, you wouldn’t survive. But there’s a big difference between glucose derived from a whole food diet with lots of fruits and veggies, and glucose from a processed diet high in added sugars. That’s what I’m talking about here.
It’s no secret that eating sugar activates the reward centers in your brain. When you eat a sugary food, your brain releases dopamine and sends a message to “do that again!” If you keep activating that reward center with sugary foods, your brain starts to adapt. Over time, it can take more sugar to get the same feeling, causing you to crave more – hence the reason it can be so hard to break the cycle. We’ve all been there.
But, did you know that prolonged excess sugar consumption can also lead to memory issues, slower cognitive function, lower attention span, inflammation, and higher risk of dementia? Research shows that sugar-sweetened beverages are a particular culprit in Alzheimer’s risk, though processed and sugary foods are also big contributors.
When it comes to stress, sugar is a one-two punch. First, being under stress causes you to crave sweet, high-sugar foods. As if that’s not bad enough, a high-sugar diet can hinder your brain’s ability to manage stress, making you more reliant on sugar as the “fix.” You see the conundrum?
Beyond cognitive function and stress management, eating a lot of sugary foods can wreak havoc with your mood. Research shows that – even in healthy young people – elevated blood glucose can reduce the ability to process emotions. Evidence also shows a link between sugar and depression risk, partly because a high-sugar diet can disrupt the production of serotonin – one of your body’s feel-good chemicals.
The answer to sugar overconsumption and cravings isn’t as simple as just eliminating the junk or searching for hidden sugars in the food you buy. And it certainly isn't about replacing sugar with artificial sweeteners. It’s about fortifying yourself with the good stuff. I’ve said it before, and I’ll say it again (and again… and again…), the key to optimal health – and, in this case, breaking sugar’s grip – is to eat a varied, whole food diet rich in quality protein, complex carbohydrates, and healthy fats.
I say this with such conviction not only because I’ve been trained to understand it, but also because I’ve been there and I’ve done it for myself. I can do it for you or someone you love, too.
