Study Finds Sugar Feeds Cancer: How Unhealthy Eating Increases Your Risk

Can eating too much sugar increase your disease risk? Your chance of developing cancer and other health conditions increases the more you rely on sugar for fuel. If most of your calories come from processed food and sugar-sweetened beverages, you’re putting yourself in danger. Let’s take a closer look at how sugar destroys our bodies and what you can do to fight back (page 7).

Your body doesn’t know what to do with added sugars 

Carbohydrates, which are natural sugars, serve as an important energy source to keep you fully functional. Added sugars, which provide a lot of energy without contributing any other nutrients, can become harmful in excess amounts.

Your brain, heart, and even your cells just don’t know where to put the sugar they don’t actually need. Often, it ends up in our fat cells, because that’s where extra energy gets stored when you don’t need it. 

You’ll only find this kind of sugar in processed food 

Is eating too much fruit bad for you? Probably. But the kinds of sugars you get from fruit, for example, aren’t the same sugars you get from potato chips, candy, and other processed foods.

The reason added sugars exist in these foods has everything to do with the appeal. If sugar can improve the look, taste, or shelf life of a food, manufacturers won’t hesitate to add it in. 

Sugar actually hurts your heart 

Heart disease is the leading cause of death among U.S. adults, and our diets have a lot to do with it. JAMA Internal Medicine found a significant relationship between increased added sugar consumption and the risk of dying from heart disease.

Unfortunately, this isn’t the only chronic disease that can develop as a result of poor dietary choices. 

Does eating too much sugar really give you diabetes? 

Of all the habits that increase your risk of developing type 2 diabetes, eating too much added sugar could be one of the easiest to modify. Excess sugar intake can affect your insulin resistance, which controls how well your cells respond to the hormone in charge of regulating your blood sugar.

It takes a combination of eating the right foods, following the right fitness routine, and choosing the right beverages to help prevent a number of diseases. Preventing cancer is probably the trickiest of them all. 

Does sugar feed cancer cells? 

Cancer is hard to prevent. And once you have it, it’s even harder to beat. New research gives some hope to those undergoing treatment to get rid of cancerous tumors and prevent cancer from spreading to other parts of their body. According to the study, a diet high in sugar could actually stimulate tumor growth. A specifically modified diet could help patients avoid developing aggressive, difficult-to-treat tumors.

Is it possible to use sugar — or lack thereof — to prevent cancer? Maybe. Overall, an unhealthy diet makes you sick and creates the optimal environment for cancer cells to grow. Diet just happens to be one of those cancer risk factors you have full control over. Unfortunately, this isn’t the case for all risk factors. 

What else increases your cancer risk? 

Eating junk food is just one of many habits that increases your disease risk. The National Cancer Institute offers a long, but by no means complete, list of factors that could contribute to your cancer risk — both within your control and far outside of it.

Aside from a poor diet, chronic inflammation, alcohol use, hormones, and age can all have a negative impact on your cancer risk. 

How to stop eating so much sugar 

Curbing sugar cravings can help you decrease your risk of cancer and other devastating chronic health conditions. Eating regular, nutritionally balanced meals and snacks is one of the most effective defenses against your sweet tooth.

Skipping meals, using artificial sweeteners, and eating junk food can enhance your unhealthy appetite. Snacking on nuts, fruit, and dairy when you’re hungry for sugar can help you stay away from the sweet stuff. 

Check the labels 

At the very least, make sure to check the labels of your favorite sweets. You’d be surprised how the smallest changes can save you grams of sugar here and there. Even regular items such as yogurt have large differences in sugar amounts when you compare flavors and brands.

The Horribly Unhealthy Foods at Aldi You Should Never Buy

Choosing healthy foods at your local store should be easy. The problem is, many foods advertised as healthy are anything but. The following surprisingly unhealthy foods exist on Aldi’s shelves — and you shouldn’t let them find their way into your shopping cart (even though No. 9 sounds so healthy).

1. Specially Selected Strawberry Fruit Spread 

It’s not jelly, so it must be better for you, right? Unfortunately, this “fruit spread” contains 8 grams of sugar, and not much else. It’s made with strawberries and a host of chemicals that aren’t necessarily bad for you — but aren’t good for your health, either. It would be much healthier to eat toast with fruit on the side than smother sugar on your slightly burnt bread. 

2. SimplyNature Blueberry and Acai Fruit Strips 

Surprisingly, there aren’t any alarming amounts of salt or fat in this snack food to raise concerns. It’s the sugar — and lack of pretty much anything else — that make these fruit strips terrible for you. You’re basically eating concentrated fruit juice in strip form, consuming 9 total grams of sugar per strip. Don’t fall for this snack because it has “fruit” in its name. 

3. SimplyNature Organic Maple Spice Instant Oatmeal 

Like most flavored instant oatmeal packets, this breakfast treat looks much more like dessert when you check the nutritional facts. There are 13 grams of added sugars and 200 milligrams of sodium per packet of oatmeal — and most people probably use two per bowl. There are some fiber and protein in there to offset the sugar, but it would be much healthier to start with whole oats and add your own flavorings. 

4. Fit & Active Low Fat Raisin Granola 

Most packaged granola snacks will give you a sugar overload you don’t really need. Just one serving of this granola will add 3 grams of fat, 100 milligrams of sodium, and 13 grams of added sugars. That’s a lot of added sugar in not even a full cup of granola. There are over 10 ingredients, some of which include vegetable oil and cane sugar. 

5. Fit & Active Cheddar Cheese Rice Snacks 

Rice snacks usually aren’t as healthy as you think, and flavored mini cakes don’t improve their reputation much. A serving of these cheesy snacks contains 2.5 total grams of fat, 180 milligrams of sodium, and 11 carbohydrates. You won’t get much fiber or protein from this product either, which usually just means you’re eating a lot of empty calories — no matter how tasty those calories might be. 

6. Lunch Mate Never Any! Uncured Black Forest Ham 

Lunchmeat is notoriously salty, no matter the brand or the way it’s prepared. A single 2 ounce serving of this lunchmeat contains 1.5 total grams of fat and 480 milligrams of sodium, despite providing only 60 total calories. That’s over 20% of the maximum daily amount of sodium you’re supposed to have in a day, in just a few slices of ham. 

7. Kirkwood Never Any! Chicken Breakfast Sausage 

Even though it’s important to include protein as part of your breakfast, these sausages may not give you everything you need to start your day as healthfully as possible. A single sausage link contains 2.5 total grams of fat, 170 milligrams of sodium, and no dietary fiber. Even if you’re trying to cut back on the amount of red meat you’re eating, consider a healthier breakfast protein instead of this one. 

8. Pueblo Lindo Fresco Cheese 

Who doesn’t love queso? Your arteries definitely don’t. Just an ounce of this cheese contains 4 grams of saturated fat and 210 milligrams of sodium. There are much healthier ways to feed your cheese addiction without dumping so much fat and salt into your bloodstream. Seriously consider leaving this one on the shelf until a special occasion rolls around. 

9. LiveGfree Gluten Free Sea Salt Multiseed Crackers 

Beware of whole grain snack foods that sound super healthy, but really aren’t. Yes, these crackers contain whole grains — including brown rice flour. However, this snack also contains white rice flour, vegetable oil, and the always-confusing “natural flavors” ingredient. Just because they’re made with whole grains doesn’t mean all their other ingredients are also healthy. 

10. LiveGfree Gluten Free Pretzel Sticks 

Pretzels are healthy, right? Especially since they’re gluten-free? A 1-ounce serving may only provide 90 calories, but 25 of those calories come from fat. There are also 380 milligrams of sodium and 20 grams of carbohydrates per serving. Even though they’re made with rice flour, oil and sugar still appear among these pretzel sticks’ most prominent ingredients. 

11. LiveGfree Sweet Chili Brown Rice Crisps 

There are 7 total grams of fat per 12-crisp serving. Despite its 3 grams of dietary fiber, this bag of crisps lacks a healthy amount of protein. There’s still enough sugar and sodium to raise concerns — plus the fact that the product contains vegetable oil and a questionable “chili seasoning.” As usual, added flavorings to chips and other snack foods do more harm to your health than good. 

12. Casa Mamita Traditional Refried Beans 

Refried beans are high in protein and fiber, which makes them a reasonable side option for your next family dinner. The problem with this product in particular is that there are 480 milligrams of sodium per half cup of beans. A half-cup serving isn’t a lot for most people, but that’s way too much salt even if you settled for only one helping. 

13. Millville Rice Squares Cereal 

This cereal is fat-free and very low in sugar — an impressive feat for a breakfast cereal. However, it lacks substantial amounts of fiber — none of its carbohydrates come from this essential nutrient. The problem with eating cereal without fiber is that you’re basically eating a high-carb, low-protein meal that won’t fill you up or keep you full at all, leaving plenty of room for more (unhealthy) food later. 

14. Clancy’s Original Baked Potato Crisps  

One serving of crisps yields 23 grams of carbohydrates (including added sugars) and 170 milligrams of sodium. The ingredients list reveals this product is made with dehydrated potatoes, corn oil, several types of sugar, and salt. Even the original flavors of these types of products offer very little nutrition for the price. 

15. LiveGfree Gluten Free Very Berry Baked Chewy Bars 

Each of these bars contains 2.5 grams of fat, 21 total grams of sugar (including 7.2 grams of added sugars), and only 1 gram of protein. The list of ingredients does contain some bright spots, like quinoa and other whole grains, but there’s too much sugar listed before these items to give them much significance. You’d be much better off making your own bars using fresh fruit and homemade granola.

10 Unusual Uses for Olive Oil

Olive oil is a “healthy fat” and in moderation can help reduce your risk for all sorts of ailments, like heart disease and high blood pressure. We know that olive oil is healthy for our insides, but did you know it has all sorts of other uses for you, around the home, and even for pets?

Let’s take a look at some uses for olive oil beyond the kitchen, and I’d love to hear your unusual uses for olive oil in the comments!

1. Make your own sugar scrub

You can use olive oil to create a moisturizing, exfoliating sugar scrub that’s great for soothing dry winter skin. Just mix up sugar with enough olive oil to form a paste, add scent with your favorite essential oils, and you’re ready to rock. Massage the sugar scrub into your skin in the shower or bath.

2. Moisturize your hands and feet

To give those dry hands and feet some extra TLC this winter, massage a small amount of olive oil into your skin after you take a bath or shower. Put on socks and gloves afterward to help that moisture absorb into your skin. You’ll notice results almost immediately!

3. Oiling your hair

Oiling your hair is a practice that’s been around for centuries. While some tutorials call for coconut oil to oil your hair, olive oil works just as well. Just put a few drops of olive oil onto your hands, massage into your scalp, then brush or comb to distribute the oil evenly. Let it sit for about an hour, then wash the excess oil away with your favorite non-toxic shampoo. 

4. Hairball prevention for cats

Even your cats can benefit from olive oil! Depending on your cat’s size, feed her 1/4-1/2 teaspoon of olive oil to help prevent hairballs. The olive oil will help their coats look shinier, too!

5. Unsticking a zipper

Ever gone to take off your boots, only to discover that the zipper is stuck? Free yourself by dabbing a bit of olive oil onto the zipper’s teeth to help it slide along smoothly. Remember: a little oil goes a long way.

6. Makeup remover

Store bought makeup removers and cold creams are often loaded with toxic mystery ingredients. You can skip the polysyllabic guessing game with olive oil instead. Use a warm, damp wash cloth or a cotton ball with a couple of drops of olive oil to remove makeup and moisturize your face at the same time. 

7. Soothe a sunburn

You don’t want to put oil onto your skin the day that you notice a burn, but start moisturizing with olive oil a day or two later to help prevent peeling and heal your damaged skin.

8. Treat a dry scalp

Forget the Head and Shoulders, which is full of mystery ingredients! Massage a small amount of olive oil into your scalp to moisturize and fight those flakes.

9. Revitalize wood furniture

Whip up a mixture that’s 2 parts olive oil to 1 part lemon juice. Put a small amount of oil on a soft cloth, and wipe down your wood furniture. It will keep the wood from drying out and help hide small nicks and scratches.

10. Wash your face

Washing your face with oil may sound counter-intuitive, but many green beauty gurus swear by the Oil Cleansing Method (OCM). Need some tips to get started? Kayla Coleman has an excellent how-to for OCM newbies!

9 Amazing Health Benefits of Ashwagandha

This ancient Ayurvedic herb deserves to take front and center stage as its many health benefits are divulged. Ashwagandha (Sanskrit for “smell of a horse” and also known as “Indian Ginseng” or Withania Somnifera) rejuvenates and restores the body to a low-stress, healthful state and is considered one of the most powerful herbs in the Ayurvedic healing tradition.

You can find Ashwagandha in its original form as a low-lying shrub with flat, wide green leaves and small, green bell-shaped flowers that produce orange-yellow fruit similar in appearance to cherry tomatoes. But Ashwagandha is no stranger to the tomato as both plants are in the same family.

As an adaptogen, Ashwagandha aids the body in managing stress. And who doesn’t need help managing stress? Even though stress is a natural and normal part of living it can get out of hand at times which puts our body’s systems on the fast-track to ill-health. So what does a little help from our friend look like?

9 HEALTH BENEFITS OF ASHWAGANDHA

Decreases Alzheimer’s risk

Alzheimer’s is the sixth leading cause of death in the United States. Debilitating neurological diseases like Alzheimer’s severely impacts the lives of not only individuals with Alzheimer’s but also family members, caretakers and society as a whole. Ashwagandha has shown in studies to improve neuritic atrophy and synaptic loss which are the major causes for the disease. 

Reduces anxiety

Mental health concerns are surfacing as a major priority, anxiety being a prominent mental health hurdle for individuals of all walks of life. From low-level to severe, anxiety can impair an individual’s quality of life. In one study, naturopathic care, which included the use of Ashwagandha, significantly improved participant’s anxiety levels over general psychotherapy. And several more studies showed similar findings.

Lowers stress

Cortisol is a steroid-hormone within your body known as the “stress hormone.” It plays an important role in keeping you alive. It’s necessary. But it can harm your body when there’s too much of it in your system. It can impair your sleep, appetite, weight and mood. Studies show that participants taking Ashwagandha had a significant reduction in cortisol levels. Improved stress hormone levels lowers your overall risk for stress-related diseases.

Increases stamina

If you can run farther, physically or even mentally, then you can get be more productive and efficient in life. Ultimately, you can achieve your goals faster and better. In one study with swimming rats, those that were given Ashwagandha were able to swim for twice as long compared to the rats who didn’t receive any.

Promotes cognition

As we get older, our mental capacity slowly begins to decline. So any measure to improve or maintain our current level of functioning is certainly welcome. Ashwagandha has been shown to improve memory in individuals with impaired memories, such as those who incurred head injuries or are older in age. But aside from memory, responsiveness is an important element of brain health. One study shows that Ashwagandha significantly improves cognitive and psychomotor performance.

Enhances weight-loss

Chronic stress can cause many individuals to gain weight. So what happens when you throw Ashwagandha in the mix? Participants in a randomized, double-blind, placebo-controlled study were able to lose weight and stress thanks to this herb.

Aids blood sugar control

Insulin insensitivity leads to type-II diabetes, which is most often caused by an over-stimulated pancreas and washed out insulin receptors. But if you can improve insulin sensitivity with Ashwagandha, then you’re well on your way to better blood sugar management. Combine that with generally lower blood sugar levels after consumption, as shown in several studies, and you’ll be worry-free in no time when it comes to your blood sugar.

Improves male fertility

Ashwagandha mediates hormone levels in the body, which for men can be just what’s needed to improve fertility. The overarching theme with this wonder herb is its impact on stress. And stress can impair male fertility the same way it can in women. Studies show that lowering stress levels has had a positive impact on male fertility. Add that to the fact that Ashwagandha repairs the metabolic activity of seminal plasma which improves the overall quality of semen.

Anti-aging

Lowered stress, improved memory, weight-loss, better blood sugar, increased stamina and reduced anxiety all lead to a healthier body and sound mind. And as you improve on each system you can be sure you’re dramatically slowing the aging process. There’s no quicker way to age than to place yourself under abnormal amounts of stress.

Like with any herb or supplement, you’ll want to ensure you’re making the right choice for you at the right time. If you have any ongoing health concerns, then be sure to talk with your doctor about interactions between this powerful herb and your medical conditions and medications.

6 Sneaky Ways to Make Comfort Food Healthier

Winter’s arrived and with it comes peak comfort food season. The short gloomy days and cold weather invite us to stay indoors, under a warm blanket, with our favorite comforting foods until spring.

I love comfort food. And it’s not just me; you like comfort food too. We all do because that’s how our brains work. Researchers found that comfort foods are a result of our association with happy memories, which means they make us feel good and feel less lonely when we’re isolated.

Of course, what dishes count as comfort food varies from person to person. According to Jordan Troisi, an assistant professor of psychology at Sewanee, The University of The South, people care more about the meaning behind the food than the food itself. “It’s not just that ice cream, for instance, is really tasty. It’s that someone has developed a significant meaning behind the idea of ice cream due to their relationships with others,” he says.

TIPS, TRICKS, AND SNEAKY WAYS TO MAKE COMFORT FOOD HEALTHIER

While our comfort food choices may not be the same, hearty, bready, sticky, fatty, and cheesy foods top many craving lists of people everywhere. These types of foods can spell disaster for a healthy eating plan. But it doesn’t have to. Let’s talk about some easy ways to lighten up some of our favorite comfort foods. 

1. Swap out regular wheat pasta.

Choose healthier alternatives like zucchini noodles — often called zoodles — butternut squash noodles, or even beet noodles. Making vegetable noodles is one of my favorite ways to sneak more vegetables into my diet. This Avocado Pesto Zoodle recipe is full of comforting flavors. For even more options check out these five surprisingly tasty pasta alternatives. 

2. Lighten starch-filled rice dishes by replacing rice with cauliflower or parsnip rice.

Here’s a basic recipe for cauliflower rice recipe, or you can try this more involved but delicious-looking Parsnip Rice with Hemp Seeds, Peas, and Basil from The Full Helping. 

3. Do the same with mashed potatoes.

Speaking of cauliflower, this remarkable vegetable also works well for lightening up mashed potatoes either as a mix-in or complete stand-in for potatoes. Here is a Basic Mashed Cauliflower recipe, but cauliflower isn’t the only vegetable that can make a great mash. Parsnips are another flavorful option, like this Roasted Parsnip and Caramelized Onion Mash. 

4. Ditch the creamy dairy-rich sauces.

Instead, look to healthy fats like avocados, seeds or nuts like cashews. You’ll be amazed at how decadently rich (and healthy) that they can be. This Avocado Lime Crema is perfect for topping tacos or burritos, and this Smoky Cashew Cream Sauce is a healthy alternative for topping pasta, steamed vegetables, or even baked potatoes. 

5. Satisfy your sweet tooth the healthy way.

Swap out milk chocolate for it’s healthier counterpart, dark chocolate. Replace refined sugars for a whole food sweetener such as fresh or dried fruit as a way of satiating your sweet tooth while keeping your overall sugar consumption low. Try these 3-Ingredient Pancakes with Fresh Berry Syrup. Delicious! 

6. Make it with beans!

Beans make an excellent secret weapon, not only are they full of fiber to fill you up (and keep you full), they’re also easy to make savory or sweet. I know what you’re thinking, desserts made with beans? Yes! Mashed black beans are the ideal vehicle for rich, fudgy Black Bean Brownies. White beans love sweets too, just look at these Maple Pecan White Bean Blondies. More than just brownies though, beans can also make a great savory flour-less gravy like this Navy Bean Gravy.

The ‘Good’ and ‘Bad’ Cholesterol Fallacy

The following excerpt is from Justin Smith’s book Statin Nation: The Ill-Founded War on Cholesterol, What Really Causes Heart Disease, and the Truth About the Most Overprescribed Drug in the World (Chelsea Green, 2018) and is reprinted with permission from the publisher. Fully referenced and indexed.

Most people are familiar with the concept of “good” and “bad” cholesterol. High density lipoproteins (HDLs) are considered “good” and low density lipoproteins (LDLs), such as those warned against by the British Heart Foundation, are “bad.” These designations are quite remarkable considering the fact that HDLs and LDLs are not really cholesterol.

Cholesterol does not mix with water; therefore, in order for it to be transported through the bloodstream it has to be carried inside something called a lipoprotein. A lipoprotein is an assemblage of fats, protein, and other substances that move around the body. Lipoproteins carry a number of very important materials that are needed by the body’s cells, and they also participate in the immune system. HDLs and LDLs do contain cholesterol, but they also contain CoQ10, vitamin E, beta-carotene, and other substances. The cholesterol found in HDLs is exactly the same as the cholesterol found in LDLs. The explanation we are given for HDLs being “good” and LDLs being “bad” is related to their direction of travel within the body.

Most cholesterol is made in the liver. LDLs transport cholesterol from the liver to the cells, including those cells in the walls of coronary arteries. HDLs transport cholesterol back to the liver. It might seem logical to suggest that LDLs are bad because they transport cholesterol to artery walls. However, this is a normal and vitally important function of the body. All cells need cholesterol, which is a major component of the cellular membrane. Cholesterol makes cells waterproof; cells need to be waterproof in order for the internal structure of the cell to be protected from its external environment. Therefore, a mechanism is required to enable all cells to get the cholesterol they need. LDLs provide this important mechanism. 

Cholesterol is an interesting molecule. It is often called a fat, but chemically speaking it should be called an alcohol, though it does not behave like one. The complex structure of cholesterol provides the protection cells need. When cells become damaged, they require cholesterol to help repair the damage. A discussion of the tissue repair qualities of cholesterol can be found in scientific literature at least as far back as 1975. However, this important issue is conveniently ignored by those who support the idea of good and bad cholesterol.

There are a large number of reasons why cells within the walls of the arteries that supply blood and oxygen to the heart might become damaged. Smoking cigarettes, high blood glucose levels, stress, and toxicity, for example, can all cause this type of damage to the arteries. In response to this the body might need to make more cholesterol, which it sends to the cells that need it via LDLs. LDLs might even be required in greater numbers in order to perform this function more efficiently. But this is the effect of the problem and not the cause. Suggesting that LDLs cause heart disease is like blaming traffic police at the scene of a motor vehicle accident. Yes, the police are there, but to clear up the incident, not because they caused it.

In addition, questions remain about the suggested link between higher levels of LDLs and heart disease. We are told that, mathematically, people with higher LDL levels have a greater risk of heart disease, but this, in fact, is not true. Supporters of the cholesterol hypothesis point to cholesterol-lowering clinical trials where a significant decrease in LDL levels occurred at the same time as a slight reduction in the risk for heart problems. However, LDL reduction is not necessarily the reason for the slight reduction in heart problems. There are many other biochemicals that are affected by cholesterol-lowering statins. For example, it is widely known that statins have an anti-inflammatory effect, and that they could help improve iron metabolism and potentially help stabilize plaques within arteries. The slight reduction of heart problems could be due to a wide range of potential effects that have nothing to do with LDL levels. I am not suggesting that cholesterol-lowering statins are good; the overall risk-benefit profile of statins is not favorable for most people. My intention here is simply to make the point that medications have a wide range of effects and it can be difficult to determine exactly which effect produces a specific result.

A large study published in the American Heart Journal in 2009 found that the level of so-called bad cholesterol is actually lower in people with heart disease, not higher. The study included around 137,000 people from 541 hospitals in the United States who had been admitted to the hospital with heart disease, all of whom had their LDL level measured within twenty-four hours of admission. The researchers found that the average LDL level for this group (104 mg/dL (2.7 mmol/L) was actually lower than the average level for the American general population (123 mg/dL [3.3 mmol/L]). In addition, people admitted to the hospital after a heart attack with lower levels of LDLs also have a higher risk of dying within the first thirty days and also in the next three years. And, in general, people live longer with higher cholesterol levels.

All of this data raises an obvious question: If people with heart disease have lower levels of so-called bad cholesterol, why are some countries around the world spending billions of dollars each year lowering these levels?

Some cardiologists admit this major flaw in the current model, but not always on the record. During the filming and research for my documentary film Statin Nation II, I visited countries with both low and high rates of heart disease in order to gather some clues about the real causes of heart disease, including Greece, or more specifically, the island of Crete.

Crete is one of many examples of places in the world where people consume large amounts of fat and cholesterol yet have a very low rate of heart disease. By chance, I sat next to a cardiologist on the flight to the island from Athens. When I told the cardiologist of my interest in including Crete as a case study in the documentary, he responded “We are told that LDL particles cause heart disease, but no one has ever proved it.”

As this anecdote suggests, increasing numbers of people are now aware that fat and cholesterol are not the culprit. Some, however, have simply replaced the diet-heart hypothesis for the inflammation hypothesis, which is a step in the right direction but one that still does not provide an adequate explanation for the real causes of heart disease.

Does Sugar Impact Brain Function?

A new study looked at how sugar impacts cognitive performance and found that glucose may reduce attention span and slow down our reaction times.

The small University of Otago study, published in the journal Physiology & Behavior, looked at 49 participants to see how three types of sugar affect cognitive function. Participants ingested glucose, fructose and sucrose. They used the artificial sweetener, sucralose, as a placebo. The researchers then looked at how each sugar impacted participant response time, performance on simple arithmetic and their ability to focus.

Not all sugars behaved the same in these tests. Participants who had glucose and sucrose seemed to perform worse than the fructose or placebo groups. 

They suspect that glucose is the culprit behind the poorer performance, because our bodies break sucrose down into glucose and fructose. That means both glucose-containing sugars were the ones that impacted brain function. Fructose doesn’t cross the blood-brain barrier, which may be why it didn’t have the same effect.

The researchers also kept an eye on blood sugar levels during the study and found that higher blood sugar levels, especially when participants had been fasting overnight, also harmed their performance on these tests.

In an interview with PsyPost, study author Mei Peng said, “Our study suggests that the ‘sugar coma’ – with regards to glucose – is indeed a real phenomenon, where levels of attention seem to decline after consumption of glucose-containing sugar.”

This isn’t the first study on how sugar impacts our brains. Our brains need glucose to function properly, but like this study, earlier research has shown that too much sugar – even glucose – can cause issues. A Harvard Medical School article on sugar and brain health points to a 2009 animal study which found that too much glucose harmed memory and cognitive function.

The University of Otago study looked at how ingesting refined sugar impacted brain function, but eating sugar isn’t the only way we feed glucose to our brains. When our bodies break down carbohydrates, glucose is one of the resulting compounds. A 2009 Live Science article explains that complex carbohydrates are the best glucose source for brain health.

That’s because our bodies break down complex carbs – like whole grains – slowly. Instead of a rush of glucose that spikes (then crashes) blood sugar levels and harms cognitive function, you get a “slow and steady” release that’s just what our brains need to thrive.