SUGAR AFFECTS YOUR BRAIN

Refined sugar has been called poison. It’s said to be more addictive than cocaine. Is it really that bad? How much does sugar really affect your brain? Let’s take a look at the somewhat complex relationship between sugar and your brain.

YOUR BRAIN NEEDS GLUCOSE, not fructose. Brain cells need twice as much energy as other cells. Brain cells can’t store energy, so they need a constant flow of glucose from the bloodstream. Your brain cells can only live for a few minutes without an energy supply—it’s so important!

HEALTHY SOURCES OF GLUCOSE — from complex carbohydrates found in whole grains, legumes, fruits, and vegetables. Glucose is also a building block of lactose, found in dairy products.

UNHEALTHY SOURCES OF GLUCOSE include sugar and high-fructose corn syrup, which are approximately 50% glucose and 50% fructose. Virtually every cell in the body can metabolize glucose for energy, but only liver cells metabolize fructose. While honey and maple syrup contain some nutrients, they still have the same basic composition as refined sugar.

NOT ALL FRUCTOSE IS EQUAL. A healthy diet includes plenty of fruits and vegetables, which are sources of dietary fructose. But a diet high in these natural sources of fructose is not the same as fructose from refined sweeteners. Don’t make the mistake of thinking that you should avoid fruits and vegetables because they contain fructose. THE DANGERS OF A HIGH-FRUCTOSE DIET. Fructose has been misrepresented as a healthy sweetener because it does not raise blood sugar or insulin levels. Instead, it raises blood fructose levels, which is perhaps even worse. Here are some of the problems with a high-fructose diet:

❎Increases triglycerides, blood pressure, and LDL (bad) cholesterol, all markers of cardiovascular disease.

❎Increases uric acid levels, which can lead to gout and kidney disease.

❎Increases risk of diabetes. Fructose consumption and diabetes rates are directly proportional worldwide.

❎Causes systemic inflammation.

❎Promotes obesity by leading to leptin resistance. Leptin is the “satiety hormone” that allows you to register feelings of fullness.

❎Causes non-alcoholic fatty liver disease.

❎Too much glucose reduces the production of brain-derived neurotrophic factor (a protein that helps create new brain cells).

Low BDNF levels can lead to DEPRESSION AND DEMENTIA. Poor memory formation, learning disabilities, and depression are all linked to refined sugar consumption. Chronically high blood sugar levels lead to decreased activity in the hippocampus, the part of the brain most associated with memory. Excess glucose affects your attention span, short-term memory, and mood stability. This increases free radical damage and brain inflammation.

It can even alter your brainwave patterns, making it harder to think clearly. High blood sugar levels trigger the release of the stress hormones adrenaline and cortisol, which can lead to feelings of anxiety and further impair your thought processes. Refined sugar consumption causes wild swings in your blood sugar levels. After a sharp rise, comes a crash. Low blood glucose levels lead to mood swings, irritability, fatigue, mental confusion, and impaired judgment. But it gets worse.

Eating too much sugar can lead to insulin resistance in the brain. Insulin becomes less effective at helping the brain absorb glucose from the blood, and brain cells begin to starve to death. This may be a cause of Alzheimer's disease, now considered type 3 diabetes. Even in the earliest stages of Alzheimer's, it is clear that the brain's ability to metabolize glucose is impaired. Stop feeding your brain sugar. Eliminate refined sweeteners from your diet. You will benefit immediately with clearer thinking, more even mood, more stable energy, and a better mind. And you will benefit in the years to come, taking a big step towards staying mentally active for life. Diane Alban (Consultant, University of South Florida Journalism and Biology Professor, Owner of Be Brain Fit)