June 28, 2018
We all love sugar, but is it really that bad for us? Yes, it is. Most people know that consuming foods high in sugar, and simple carbohydrates that convert to sugar, leads to several health problems, such as obesity, tooth decay, diabetes and coronary artery disease. But eating too much sugar also has negative effects on your brain.
It’s helpful to understand a little about how sugar is used by the brain. The carbohydrates you eat, including sugars, are broken down into glucose. Your brain needs glucose to function properly. Unfortunately, many people eat much more sugar than they need. According to the American Heart Association, American adults consume an average of 17 teaspoons of added sugar every day. This adds up to around 60 pounds of added sugar consumed annually. Added sugar comes from various sources, such as table sugar, baked goods, and sugary drinks.
Although some glucose is needed, eating excess sugar can negatively affect your brain in the following 6 ways:
The research included information that animal studies have found the hippocampus, which is an area in the brain associated with memory, may be affected by refined sugar. Two studies were conducted in the published report. In the first study, participants that self-reported eating a high-sugar diet had poorer performance on hippocampal related memory tasks. In the second study, the results were replicated. The second study also revealed that the effect of high sugar consumption on memory appears to be directly related to the hippocampal region and no other areas which may also affect memory, such as the prefrontal cortex.
Before you swap refined sugar for artificial sweeteners, you may want to keep reading. Artificial sweeteners also appear to have several negative effects on the brain. Sweeteners, such as aspartame, sucralose, and saccharin, are not healthy alternatives to sugar. These sweeteners are in a variety of foods and drinks, such as diet soda, sugar-free snacks, and energy drinks.
The artificial sweeteners have been linked to everything from memory loss to an increased risk of obesity. Both the American Diabetes Association and the American Heart Association have issued a statement about the risks of using artificial sweeteners.
So, what can you do to satisfy your sweet tooth? Due to the research on the negative effects of sugar on the brain, it’s best to limit foods high in sugar. It’s also important to steer clear of artificial sweeteners. Fortunately, there are some alternatives to enjoy a sweet treat while avoiding the health risks. Below are a few options to consider:
Always read your labels. Below is a list of different words that mean “sugar” that you should avoid:
References
Ahmed, S. H., Guillem, K., & Vandaele, Y. (2013). Sugar addiction: pushing the drug-sugar analogy to the limit. Current Opinion in Clinical Nutrition & Metabolic Care, 16(4), 434-439. Retrieved from https://journals.lww.com/co-clinicalnutrition/Abstract/2013/07000/Sugar_addiction___pushing_the_drug_sugar_analogy.11.aspx
Francis, H. M., & Stevenson, R. J. (2011). Higher reported saturated fat and refined sugar intake is associated with reduced hippocampal-dependent memory and sensitivity to interoceptive signals. Behavioral neuroscience, 125(6), 943. Retrieved from http://psycnet.apa.org/record/2011-24000-001
Gardner, C., Wylie-Rosett, J., Gidding, S. S., Steffen, L. M., Johnson, R. K., Reader, D., & Lichtenstein, A. H. (2012). Nonnutritive sweeteners: current use and health perspectives: a scientific statement from the American Heart Association and the American Diabetes Association. Circulation, 126(4), 509-519. Retrieved from http://circ.ahajournals.org/content/126/4/509.short
Stephan, B. C. M., Wells, J. C. K., Brayne, C., Albanese, E., & Siervo, M. (2010). Increased fructose intake as a risk factor for dementia. Journals of Gerontology Series A: Biomedical Sciences and Medical Sciences, 65(8), 809-814. Retrieved from https://academic.oup.com/biomedgerontology/article/65A/8/809/572081
Thayer, R. E. (1987). Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of personality and social psychology, 52(1), 119. Retrieved from http://psycnet.apa.org/buy/1987-14916-001
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Statistics show that the average American in their daily activities take around 22 teaspoons of sugar. When taking that into account in a whole year that accumulates to 77 pounds of sugar in a year
http://www.healthsguardian.com/eat-too-much-sugar-explained/
sugar is bad
yess but so good