How Sugar Affects the Brain: The Link Between Diet and Mental Wellbeing

Did you know that the brain is only 2% of the body’s weight but takes up 20% of the body’s energy? Yes, it’s very greedy! The brain needs a constant supply of high quality energy to do its work, preferably in the form of glucose.

Quick biology reminder – our bodies break sugars and starches down into glucose and release it into our circulation as 'blood sugar.' Insulin is required for cells to turn glucose into the energy they need to survive and function properly.

You may be thinking: if our brains need lots of glucose, why not eat as many carbs as possible? Wrong! That’s a bad idea, because if you eat too many 'refined' carbohydrates (such as sugary drinks, baked goods, and processed cereals) too often, your bloodstream will be flooded with glucose and your body will be forced to release lots of insulin to try to process it all.

Over time, high insulin levels can lead to a condition called 'insulin resistance', that can make it hard for insulin to cross into the brain and support your brain cells. While this can cause problems in every part of the brain, it is especially dangerous for your hippocampus – your brain’s memory centre. The hippocampus needs very high levels of glucose and insulin to do its important work, so it is particularly vulnerable to insulin deprivation. In fact, it is now well-established that insulin resistance is the primary driving force behind most garden-variety cases of Alzheimer’s disease. High sugar diets also play a role in anxiety, insomnia, mood swings and psychotic disorders.

But take heart – you can do something about it! Lower your insulin levels by avoiding refined carbohydrates like sugar and flour, and focusing on whole foods like seafood, poultry, meat, eggs, nuts, fruits and vegetables. Engage in resistance training exercises which strengthen your muscles as you push against your own body weight or a force, such as lunges or dumbbell curls. These are both powerful brain health and dementia prevention strategies.

Remember – it’s your diet – not your DNA that determines your destiny and affects your moods and memory each and every day!

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