The sweet taste of sugar makes it very appealing to eat sugary fruit and other foods and was an important source of energy for our brains and bodies during evolution. However, in today’s world, sugary treats are omnipresent, and excessive consumption—particularly without the balance of vegetables or proteins—can disrupt our bodily functions and brain health.
Initially, consuming sugar can make us feel energised as our blood sugar levels spike, but this demands considerable effort from our body to normalise these levels again. Subsequently, as blood sugar levels plummet, we may experience difficulties in focusing, fatigue, hunger, or even negative emotions, showcasing an immediate impact on our brain health. Over time, consistently high sugar intake can lead to a disrupted response to sugar and increase the risk of developing diabetes—a condition that is not only challenging to manage but is also associated with diminished brain health in later life.
Here are some areas to start thinking about when looking to reduce your sugar intake:
- Prioritise reducing your sugar intake by avoiding foods and drinks high in sugars, such as sweets and sugar-sweetened beverages, and refrain from adding sugar to tea or coffee.
- If eating pasta, potatoes or rice, their carbohydrates will increase blood sugar levels as well, combine them with vegetables, healthy fats and proteins to reduce the impact of the sugars on the body
- Consider diluting sugary drinks with water to lower sugar content, and when cooking or baking, reduce or eliminate sugar, opting for natural sweeteners like ripe bananas, dates, or raisins instead.
- Choose raw vegetables or foods high in healthy fat and proteins such as avocado, hummus or peanut butter as snacks to nourish your body.
