Sugar plays an essential role in providing energy to the brain. Glucose, a type of sugar, is the primary fuel source for the brain and is necessary for proper functioning. The foods we eat which contain carbohydrates are turned into glucose, which is then transported to the brain through the bloodstream.
However, consuming too much sugar can have adverse effects on the brain. For example, eating high amounts of sugar over an extended period can lead to insulin resistance, interfering with the brain's ability to use glucose effectively. This, in turn, can lead to cognitive impairment and a higher risk of developing conditions such as dementia and Alzheimer's. Unfortunately, sugar increases dopamine levels in the brain associated with pleasure and reward and, in essence, creates that lovely sugar addiction cycle we all know too well.
Therefore, it's vital to consume sugar in moderation and prioritize whole foods that contain healthy carbohydrates, such as vegetables, fruits, and whole grains, to support brain health.
That said, many people figure they will get a "diet" version of sugar. Be careful here. By doing this, you are not doing yourself any favors. Truthfully It's better to be aware of all the hidden sugars you consume daily.
You can cut a lot of sugar by reading the ingredient labels of the products you buy. Yes, this may be time-consuming initially, but after a while, most of us purchase the same products repeatedly. So once you know what's in it, you don't need to read the label every time. Crap, they put sugar in pretty much everything anymore. In the beginning, it may take a while to find an alternative that does not include the sugar (nor the sugar substitutes listed below), but it will be worth it in the end.
Some things to think about when purchasing a "sugar-free" product using a sugar substitute:
Aspartame is 200 times sweeter than sugar. The FDA gets more complaints about it than it does pharmaceutical medications. It's associated with loss of balance, numbness, high blood pressure, ADHD, hives, memory loss, headaches, disorientation, elevated liver enzymes, arthritis, muscle aches, and seizures. (I noticed this is in a lot of sugar-free gum (not all), which I chewed a lot of until I learned the side effects.)
Splenda (sucralose) started as a pesticide and is 600 times sweeter than sugar. Supposedly, if you pour this on ants, it will kill them. I will do that experiment when the ants come out this summer.
Stevia (Erythritol) is plant-based. A recent study stated that erythritol had been linked to stroke, heart attacks, and blood clotting.
Monk Fruit (Erythritol): A recent study stated that erythritol had been linked to stroke, heart attacks, and blood clotting.
Xylitol is a naturally occurring compound with 40% fewer calories than sugar but is incompletely absorbed in the intestines, and overuse can cause GI problems.
After reading the above list, healthwise, it's better not to use a sugar substitute. It is hard cutting out sugar because sugar is so addictive, but it can be done. Your taste buds will get used to it anyway.
In the end, it's up to you, I found it hard at first to cut sugar out, but now I don't even miss it. After watching my mom fight Alzheimer's and knowing that sugar does cause inflammation in the brain, I have no desire to eat cake, donuts, pies, or any of that anymore. Instead, I look at food as getting the most nutritional value I can per calorie instead of eating empty calories that will not help my brain. It is impossible to cut out all sugar, but be aware of what you consume and make wise choices. You will be glad you did.
Sources:
The connection between sugar intake and Alzheimer's/dementia:
Chen Y-C, et al. "Too much sugar may damage the brain." Annals of Neurology. 2017.
Yaffe K, et al. "Hyperglycemia, insulin resistance, and dementia risk in older women." Neurology. 2019.
Sugar addiction and dopamine response:
Avena NM, et al. "Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake." Neuroscience & Biobehavioral Reviews. 2008.
DiNicolantonio JJ, et al. "Added sugars drive nutrient and energy deficit in obesity: a new paradigm." Open Heart. 2016.
About hidden sugars and reading food labels:
Johnson RK, et al. "Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement from the American Heart Association." Circulation. 2009.
On the side effects of various artificial sweeteners:
Fda.gov: "Additional Information about High-Intensity Sweeteners Permitted for Use in Food in the United States."
"Aspartame: a safety evaluation based on current use levels, regulations, and toxicological and epidemiological studies." Critical reviews in toxicology 37.8 (2007): 629-727.
"Sucralose, a synthetic organochlorine sweetener: an overview of biological issues." Journal of Toxicology and Environmental Health Part B 16.7 (2013): 399-451.
"Erythritol: mechanism of action and metabolic effects." Food Research International 38.1 (2005): 29-36.
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