Sugar is a daily ingredient in everyone’s diet. Almost every edible contains a trace. But consuming too much sugar can lead to various health problems. Such as Type 2 diabetes, obesity, cancer and heart disease. Many enjoy desserts and processed foods, where by if it contains high sugar content it can lead to negative impact on mental health. So, let’s find out below if sugar is bad for your brain.



Maintaining a healthy and balanced diet is vital, to prevent mental health risk, improve learning and improve your well-being. Eating foods with added sugar can cause serious harm to the body and brain. Ideally it would be better to remove refined sugar from your diet. Research shows that overtime eating processed sugar can cause dementia. So, as you age the better solution is to avoid or limit sugar from your diet to improve your health.


We get tempted to eat sugary foods. When we consume them, it is certain to raise our blood sugar levels. So, our pancreas releases insulin, which acts fast to remove unwanted sugar from the blood into cells. However, if it’s fructose then they are filtered separately and gets sent to the liver. They are then stored as glycogen. Eating high levels of refined sugar added with processed foods can lead to lower immunity and lack of digestion. Additionally, cause mood swings, low energy levels and inflammation. Our mental health is put at risk from all of these.



So, sugar is bad for your brain after all! Let’s look at few ideas on how to help lower your blood sugar levels to protect your brain caused from added sugar.


RDA (recommended daily allowance) for men 9 tea spoons = 36 grams & for women 6 tea spoons = 25 grams. W.H.O (world health organization) recommends limiting your total sugar intake to 10% of your diet. If you are consuming 1800 calories a day, only 180 calories should be of sugar.


  1. Exercise often


Activities are just as important as your nutrition. Constant exercise has been proven to lower blood sugar and insulin levels. The glucose will also aid the muscles when carrying out regular exercise. Exercising also helps increase the blood flow of the brain. Additionally, this helps your brain get more oxygen and nutrients to function well. Taking part in aerobic activities are another way to help your insulin to better use. Resistance or strength training increases your cells sensitivity to insulin. Therefore, when your muscles mass increases it lowers the blood sugar level.



  1. Increase whole foods



It is a good idea to start replacing unhealthy meals with other nutrients which add benefits to your health. Replace refined carbohydrates with whole foods. For instance, if you enjoy your breakfast cereals, why not add some fruits such as berries or even nuts. For lunch perhaps adding some steamed vegetables with your pasta dish.


Try to replace your high sugar foods with some healthy nutrition which provides:


  • Fiber
  • Protein
  • Fats

Combining vegetables, meat or sea food are an excellent way of maintaining the sugar level and gaining the right nutrition. Fats on the other hand may put you off, but healthy fats are essential for your body to create a balance diet and regulate your blood sugar levels.


  1. Cut down on refined carbohydrates



Let’s look at other ways your blood sugar levels could spike than that of sugar. Refined carbohydrates are often made of:

  • Starch
  • Syrup
  • Flour

To ensure a safe blood sugar level it would be wise to avoid or even limit refined carbohydrates. The following can be considered:

  • Cereals
  • Bread
  • Pasta
  • Processed grains
  • Sweetened drinks
  • Fruit juice
  • Desserts


If you keep a journal of your diet for a week, you will have a clear idea of what nutrients are being consumed. Gently cut back on unnecessary refined carbohydrates and increase the wholefoods and exercise. It’s never too late to change your diet to prevent any harm to your brain from eating sugar-based foods. So, let’s act fast and safeguard your brain from any sugar that may pose a potential harm.




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