As Halloween and the holidays approach, it’s easy to get caught up in the excitement of sweet treats and indulgence. While enjoying candy and desserts is part of the fun, it’s important to be mindful of the impact sugar has on our bodies, especially on brain health. While a little indulgence is fine, overconsuming sugary foods can lead to unstable blood sugar levels, which not only affect energy but also cognitive function.
If you’ve ever noticed your energy crashing midday or experienced brain fog, unstable blood sugar could be the culprit. Foods high in refined sugar, such as soda, sugary drinks, and desserts, can cause your blood sugar to spike rapidly and then drop just as fast. This rollercoaster effect strains your brain cells, promoting inflammation and potential long-term damage. You don’t need to have diabetes to be affected; this is something everyone should be mindful of. To stabilize blood sugar and support brain health, opt for foods high in protein and fiber, like nuts, non-starchy vegetables, and whole grains. Swap sugary breakfast cereals for veggie omelets, Greek yogurt, or a savory quinoa bowl to start your day off with balanced energy.
The Impact of Sugar on the Brain
Year after year, foods like doughnuts, chips, candy, and white bread are labeled as unhealthy. But how do they specifically affect brain health? These foods are often full of empty calories, sugar, preservatives, and unhealthy fats, all of which contribute to oxidative stress and inflammation. Oxidative stress damages brain cells, while chronic inflammation silently wreaks havoc over time, fueling serious conditions such as cardiovascular disease, diabetes, and Alzheimer’s disease.
Excessive sugar intake also causes blood sugar spikes, leading to insulin resistance. Over time, high glucose levels impair the brain’s ability to use glucose as fuel, resulting in cognitive decline. Researchers even refer to Alzheimer’s as “Type 3 diabetes” or “Diabesity,” as chronically high insulin levels are a known risk factor for developing this disease. As many as 65% of Americans are prediabetic or diabetic, and some don’t even realize they have an insulin issue.
Stabilizing Blood Sugar
To reduce the negative impact of sugar, aim for foods that provide steady, long-lasting energy. Incorporating more anti-inflammatory foods, like wild fish, olive oil, and nuts, can help counteract inflammation, while reducing processed foods, unhealthy fats, and sugar will help your brain stay sharp.
What About Fruit?
While fruit contains naturally occurring sugars, it also provides fiber, which helps slow sugar absorption. However, it’s still important to avoid overdoing it, especially with fruit juices or dried fruits, which are high in sugar. Stick to nutrient-dense fruits like wild blueberries, raspberries, and pomegranates, and limit fruit to around three servings per day.
As you enjoy the celebrations of the season, make mindful choices about sugar to protect both your physical and cognitive health—your brain will thank you!
Here are a couple brain healthy treats to enjoy:
