7 Ways Sugar Steals Your Brainpower

If you love sugary sweets, sodas, or snacks, know that they don’t love you back! Decades of research reveal that sugar has have a detrimental effect on brain health, reducing cognitive function, increasing mental health problems, and contributing to memory loss, among other issues. 

Considering that each American consumes an average of some 60 pounds of the sweet stuff every year, it’s critical to understanding the unhealthy connection between sugar and the brain. 

Here are seven ways sugar hurts your brain:

1. Acts like a drug. Sugar activates the opioid receptors in the brain, and some research suggests intense sweetness may be more addictive than cocaine. Sugary treats and high-glycemic carbohydrates — think doughnuts and pretzels — quickly turn to sugar and boost serotonin in the brain. This makes you feel good in the short run, but can make you crave more sugar to get that feeling.

2. Increases inflammation. Sugar is a pro-inflammatory substance that can damage your brain and mind. Research has linked chronic inflammation to psychiatric disorders such as depression, OCD, and bipolar disorder, as well as Alzheimer’s disease. Having high levels of inflammation is also seen in people with low motivation. 

3. Leads to erratic brain cell firing. A new EV’s battery-powered engines are nothing compared to the hybrid electrochemical engine inside your skull. In the roughly 100 billion neurons in the human brain, electricity is constantly flowing. Neurons generate an electrical signal and fire it to stimulate other neurons. These signals need to fire precisely to maintain optimal brain function. Sugar can trigger erratic brain cell firing, which I call mind-storms. A studyin Cognitive Neurodynamics shows that increases in glucose lead to high-frequency increases in firing rates and duration. Abnormal electrical activity in the brain can be associated with depression, temper outburst, confusion, and more.

4. Associated with ADHD symptoms. Sugar consumption can increase inattention, hyperactivity, and other issues commonly associated with ADHD. One study from researchers at Yale University found that kids who drink highly sweetened energy drinks are 66 percent more likely to have problems with inattention and hyperactivity. A study from the University of South Carolina found that higher consumption of sweets correlates to increases in restlessness as well as aggressive and destructive behavior. 

5. Linked to depression. You may think that eating sweets gives you a mood boost, but science debunks this myth. Findings in Scientific Reports show that chowing down — or drinking — the sweet stuff increases the risk of depression, particularly in men.

6. Alters memory and learning. In a 2022 study published in Nutritional Neuroscience, researchers compared the effects of consuming sugar versus alternative sweeteners — the natural sweetener stevia and artificial sweetener sucralose (Splenda). They found that participants who ate the real thing experienced negative effects on encoding memory, which is tied to learning.

7. Linked to Alzheimer’s disease. New research in Nutritional Neuroscience suggests that excessive sugar intake is significantly associated with an increased risk for Alzheimer’s disease, especially in women. The link between a high-glycemic diet, abnormal blood-sugar levels, and Alzheimer’s disease has prompted some medical experts to start calling Alzheimer’s “type 3 diabetes.”

As you can see from the science, consuming excessive amounts of sugar has many negative impacts on the brain. At the same time, it’s important to understand that the brain depends on glucose for fuel to function optimally. If you don’t have enough glucose in the brain, it can lead to temporary problems with thinking, learning, and memory. Just think of how spacey you can feel if you skip meals. 

The key is seeking natural sources of sugar — such as fruits like organic blueberries and raspberries as well as complex carbohydrates like sweet potatoes. These are far better choices for supporting your brainpower.

Written By Daniel Amen, MD

Daniel G. Amen, MD is a physician, board-certified child and adult psychiatrist, award-winning researcher, 17-time bestselling author, and in-demand speaker. He’s Founder and CEO of Amen Clinics, which holds the world’s largest database of functional brain scans relating to behavior. He’s lead researcher on a landmark brain imaging and rehabilitation study on pro football players. He’s been on health-related podcasts, television programs, books, articles, music albums, and movies; and made numerous court and public appearances. His new book is Change Your Brain Every Day: Simple Daily Practices to Strengthen Your Mind, Memory, Moods, Focus, Energy, Habits, and Relationships.