Dietitian: One Eating Habit to Avoid to Keep Your Brain Sharp

This ingredient should be consumed within the limit.

Numerous lifestyle elements influence your mental health. Socializing, sleeping, exercising, and eating well are just a few pillars that might help you stay focused. When it comes to nutrition, we know that certain meals, such as omega-3-rich foods, fruits and vegetables, and antioxidant-rich foods can help with brain health.

While these are the meals you should frequently consume to keep your mind sharp, there is one eating habit you should avoid: drinking large amounts of refined sugar. Continue reading to learn more about how processed sugar can harm your brain.

It's crucial to distinguish between natural sugar in milk and fruit and processed sugar commonly added to foods and beverages. When it comes to refined sugar, think about what you use in baking, what you put in your coffee, the type of sugar in soda and juice, and the form found in various candies, pastries, and even savory sauces.

According to the American Heart Association, adults consume a daily average of 77 grams of sugar, approximately three times the amount suggested for women. The American Heart Association recommends that women take 25 grams of sugar per day while men consume no more than 36 grams.

Type 2 diabetes is linked to a high-refined sugar diet, and evidence suggests that having type 2 diabetes raises the risk of Alzheimer's disease. Another study found a link between blood glucose levels and dementia, with greater glucose levels in diabetic and non-diabetic people being linked to a higher risk of dementia.

While genetic factors are likely to play a role in brain health and the risk of memory-related disorders, recent research suggests that your food and beverage choices also impact. Another rat study indicated that a high-sugar diet, particularly high-fructose corn syrup, causes brain inflammation and impairs memory.

A small amount of sugar is unlikely to harm your health, but if you find yourself consuming various sources of sugar daily, try cutting back to meet the AHA's sugar intake recommendations. Replace regular soda with diet or unsweetened sparkling water, replace sugar with a zero-calorie sugar alternative, change candy for fruit, and fill up on protein and fiber-dense foods to keep you full and satisfied and less likely to consume sugary foods.

Animals have been used in many current investigations on the effects of sugar on the brain. While this is useful in providing preliminary data and serving as a model for performing comparable studies in people, additional study is needed to develop definitive sugar intake guidelines for brain function.

However, recent evidence suggests that restricting refined sugar consumption can lower your risk of various diseases, including type 2 diabetes, Alzheimer's, dementia, obesity, and heart disease.

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