Sugar gets a bad rap, and for good reason. For starters, it’s involved in several health issues, from cavities to obesity and diabetes. But as it turns out, sugar might be good for something after all: brain health.

But don’t gorge yourself on that chocolate bar just yet. You see, your brain runs on glucose, a kind of sugar that you get from high-carb foods like rice, bread, potatoes and other fruits and vegetables. Glucose fuels all of your cells, including your brain cells.

Because glucose plays such a key role in keeping the human body up and running, humans are programmed to like sweets. In fact, glucose is so crucial that when your glucose levels drop, brain fog can set in fast. You might fumble for words, forget where you put down your keys or look for a place to curl up and nap.

But having too much sugar in your system can set off some bad stuff in your body, especially in your noggin. If you don’t watch your sugar consumption, you could end up with more serious problems than brain fog.

How does sugar affect the brain?

Sugar can do a number on your brain. Here are five ways too much sugar negatively affects your brain:

1. Sugar causes a serotonin crash – Serotonin is one of your brain’s “feel-good” hormones. It is crucial for regulating mood. Eating lots of sweets and refined carbs gives your brain a temporary boost of serotonin. But once that wears off, your serotonin levels will crash and you’ll feel worse.
2. Sugar increases brain inflammation – Eating too much sugar causes inflammation in the brain. As it turns out, inflammation in this region can raise your risk of developing brain and mental health conditions, such as depression, schizophrenia and Alzheimer’s and Parkinson’s disease.
3. Sugar lowers levels of BDNF – Brain-derived neurotrophic factor (BDNF) is a protein that functions as a natural antidepressant. Eating too much sugar slows the production of BDNF.
4. Sugar may affect your mental capacity – Excess sugar negatively affects cognitive function. That is why you’re more likely to suffer deficits in memory and attention when you’ve binged on sweets or sodas and other sweetened food products.
5. Sugar can induce anxiety – Indulging in sweets and sugar-rich foods cause your blood sugar to go on a rollercoaster ride of spikes and crashes. This has the effect of causing a spike in your anxiety levels.

Top foods for better brain health

Think of your brain as your body’s command center. It controls the functions of the trillions of cells inside your body that make you tick. So it’s absolutely essential that you keep your brain nourished.

Some foods do a better job at nourishing your brain than others. If you want to keep your mind sharp and your brain in good shape as you age, you’ll need to eat more of the following foods on the regular:

• Whole grains – Whole grains release glucose slowly into your bloodstream. They stabilize your energy levels and keep you alert for longer by preventing blood sugar spikes and crashes.
• Oily fish – Oily fish are great for your brain because their unsaturated fats fight inflammation.
• Blueberries – Anthocyanins, the pigments that give berries their bright peels, protect your brain from inflammation, too. They also help delay memory loss.
• Tomatoes – Lycopene, an antioxidant in tomatoes, protects your brain from free radical damage.
• Pumpkin seeds – Pumpkin seeds are an excellent source of magnesium, a stress-busting mineral, and tryptophan, the precursor to serotonin.
• Nuts – Nuts are great brain foods because they contain vitamin E. This antioxidant helps decrease your risk of cognitive decline, especially in old age.

Sugar can do a number on your brain if you don’t watch your consumption. Ditch the sweets and sodas and opt for nutritious sources of glucose instead for a healthier brain.

Sources:

TheConversation.com

BeBrainFit.com

BBCGoodFood.com