How Does Sugar Affect the Brain? Pros & Cons of Eating Sweets

Sugar affects the brain just as much as the body, although the latter is more well-known and discussed. In fact, sugar can have a positive impact and boost your processing speed and cognition, but it can also cause memory impairment and brain fog when overconsumed.

To learn exactly how sugar affects the brain, we’ve consulted the experts in the field, and we delved deeper into the benefits and drawbacks of sugar consumption as well as the healthy ways to address our body’s need for glucose.

Here is what they’ve shared.

How Does Too Much Sugar Affect Your Body and Brain?

Too much sugar affects the brain and body by decreasing cognitive capacity, leading to potential mood swings, causing brain fog, and damaging your liver.

Let's explore these adverse effects of sugar in more detail.

#1. Your Memory

Although the brain needs sugar to function at full capacity, too much of it can be detrimental to cognitive faculties. In fact, brain fog and issues with memory and thinking are common symptoms among patients with diabetes, who are also at a higher risk of developing Alzheimer’s.

That’s because elevated glucose levels damage blood vessels, decreasing their ability to carry blood. As a result, parts of the brain may receive too little oxygen and nutrients necessary for normal cognitive functioning.

However, if your glucose levels are normal, you don’t need to worry about eating sweets once in a while. Just make sure to keep an eye on your sugar intake.

#2. Your Brain

Aside from potentially damaging memory, sugar can affect the brain directly, leading to inflammation and potential cell death.

When your blood sugar levels are high or frequently oscillating, the brain's immune cells, called microglia, get activated and begin patrolling in search of pathogens or damage. In this way, sugar causes brain inflammation, which frequently results in brain fog and cognitive impairment.

If neuroinflammation goes unchecked, it can cause the death of brain cells, which ages your brain and raises the risk of dementia, Parkinson’s disease, and other conditions related to cognition. Once you reach this stage, it may be impossible to reverse the brain damage caused by sugar.

Of course, this only occurs when your glucose levels are excessively high—slightly elevated blood sugar won’t immediately start killing your brain cells.

#3. Your Mood

Sugar is often associated with a good mood—after all, who hasn’t reached for some chocolate as a pick-me-up after a hard day?

But according to research, the famous “sugar rush” may be just a myth. Instead of genuinely improving your mood, sugar gives you a quick boost that wears off within 20 minutes and may leave you more anxious and irritable than before.

In addition, there’s some correlation between excess sugar consumption and depression. When you rely on sweets to manage the feelings of sadness, healthy coping mechanisms can’t properly develop. Consequently, your mental health may deteriorate further, resulting in long-lasting depression.

#4. Your Liver

Did you know that sugar can be just as damaging to the liver as alcohol? It is actually the number one cause of non-alcohol-related liver disease, otherwise known as fatty liver disease.

When you ingest a meal rich in sugar, parts of the glucose and fructose are immediately used to supply your body with energy—especially the brain. However, if there’s an excess of calories that can’t be used up or stored safely in the fat tissue, it starts accumulating inside and around the organs, including the liver, in the form of visceral fat.

Eventually, this fat buildup can lead to liver damage and, if left unchecked, even cirrhosis. But this isn’t something you typically need to worry about unless you’re significantly overweight or diabetic.

What Is the Best Source of Glucose for the Brain?

The best sources of glucose for the brain are foods that contain healthy carbs and have a low GI—the glycaemic index that ranks foods according to how quickly they are digested and how much they increase blood sugar levels over time.

Foods with a high GI are digested quickly and cause sugar spikes that don’t last very long. As a result, they aren’t the healthiest choice for the body or the brain.

On the other hand, foods with low and moderate GI are generally recommended as healthy sources of glucose. The following three kinds of foods fall into this category and are considered good for brain health.

#1. Whole Grains

Whole grains are often recommended for people with diabetes as food to help them manage their sugar levels throughout the day. Namely, they do contain glucose, but since they take longer to digest than refined sugary foods, they release it into the bloodstream over a longer period of time.

In other words, whole grains keep your glucose levels steady without sudden spikes or extreme fluctuations. As a result, their sugar has positive effects on the brain, supplying it with sufficient energy and boosting cognition in general.

Some of the whole grains you should consider incorporating into your diet include:

• Brown rice
• Oats
• Barley
• Buckwheat
• Quinoa

#2. Fruits

Fruits are rich in a natural sugar called fructose, which, when consumed within whole fruits, aids cognition and provides the brain with energy from a healthy source.

However, juiced fruit doesn’t have that same effect, as the fiber that slows down sugar absorption is removed from the equation.

Aside from its effect on cognition, fruit benefits your entire body, supplying it with vitamin C, minerals, and fiber that helps you maintain a healthy gut. In addition, fruit contains antioxidants that may prevent cell damage and certain types of cancer caused by the buildup of free radicals in the body.

However, as we’ve said, moderation is key. Although fruit may not lead to sugar spikes like sweets, eating too much of it can still significantly raise your glucose levels. That’s especially true for dried and processed fruit, so stick to fresh to avoid potential negative effects.

#3. Vegetables

Vegetables typically aren’t as sweet as fruit, but that doesn’t mean they are sugar-free. On the contrary, many can be used to boost your glucose level in a healthy, natural way.

Just like fruit, vegetables steadily increase your blood sugar, improving your brain and body’s performance. This effect lingers, thanks to the fact that vegetables take a while to digest. As a result, non-starchy vegetables don’t cause sudden sugar spikes, and you feel energized longer.

We should note that starchy vegetables, such as potatoes, corn, lentils, and peas, contain more carbs than other kinds. You shouldn’t avoid them because of that—they are still much healthier than foods with refined sugar. However, don’t overdo it, either, and stick to about half a plate a day.

Does the Brain Need Sugar?

The brain needs sugar to function properly, as it is the most energy-hungry organ in the body. However, excess sugar can have a negative effect, especially if it’s processed sugar in sweets, carbonated drinks, and ready-made meals.

On the other hand, natural sugar occurring in dairy, fruit, and honey is a crucial nutrient that keeps your body functioning and your metabolism stable.

Although honey and fruit juices cause sugar spikes similar to processed sugar, they are considered healthier options overall. As a result, it’s important to incorporate natural sugar into your diet.

In fact, here are some tips to help you develop good eating habits that benefit your mind and body:

• Eat fruit and vegetables as often as possible. Doctors recommend eating five portions of various fruits and vegetables a day to stay healthy and keep your sugar levels consistent. Though that sounds like a lot, it can easily become a habit with enough persistence.
• Consume healthy fats. Although fats generally get a bad reputation, only trans fats (i.e., margarin) and inflammatory omega-6 fats (seed oils) should actually be avoided. Healthy fats, such as omega-3s found in fish and eggs and omega-9s (olive oil), as well as natural ones (butter and ghee), provide a steady supply of energy to your body and, therefore, the mind.
• Replace sugary drinks with water. Water should be your best friend—it is the crucial ingredient in any healthy diet and keeps your body fresh and hydrated. Don’t drink it only when you’re thirsty, either. Instead, make sure to get no less than six to eight glasses a day.

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Final Thoughts

Sugar may be a staple ingredient in comfort and guilty pleasure foods, but it’s far from harmless. In fact, its negative effect on the body and the brain can be a good enough reason to try and eliminate it from your diet as much as possible.

However, it’s not all bleak—sugar affects the brain positively as well. So, while we do recommend minimizing your sugar intake, you don’t need to get rid of all your sweets just yet. As long as you keep the consumption moderate, they are welcome to stay.