When we think of foods that are good for our brain, we naturally gravitate towards fruits, vegetables, nuts, and good fats. However, what about foods that slowly damage your brain? According to Dr. Austin Perlmutter, MD, it is not refined carbs, or fried food, but something you consume on a daily basis, almost every day—yes, we are talking about sugar, and specifically liquid sugar, aka sugary drinks. Let’s take a look…Regular consumption of sugar-rich beverages and sweetened foods leads to brain damage through gradual processes when these items are consumed every day. The brain functions through a few essential elements which include memory, mood, focus and dementia risk assessment.
Unhealthy 5 letter foods you should avoid
The process of sugar entering your brain systemThe consumption of cola, packaged juice, energy drinks and sweet tea leads to fast sugar entry into the blood and brain. Your body needs to produce a large amount of insulin when blood sugar levels rise suddenly, and this process occurs multiple times throughout years which leads to brain insulin resistance. The brain depends on glucose for its operation but requires a continuous and controlled flow of this substance, instead of experiencing rapid increases and decreases.High sugar intake over several years causes brain cell damage by triggering inflammation and oxidative stress. 
Sweet drinks, kids’ brains, and attentionEarly exposure to sugary drinks is especially harmful for young, developing brains. Studies connect high intake of sugar-sweetened drinks in babies and children with more attention and behavior problems later.A large Korean cohort study showed that children who consumed more than 200 ml of sugary drinks daily, before their second birthday developed ADHD at a higher rate than children who drank less. Other studies in Spain and China report that frequent soft drink intake in school-age children links to higher ADHD risk and poorer cognitive performance scores.Memory loss and thinking problemsThe prolonged intake of large sugar amounts results in detrimental effects that harm memory functions, learning abilities and information processing capabilities. Symptoms like brain fog and poor focus will appear first before the condition advances to its next stage.Studies based on cohort data show that children who drink too many sugary beverages at a young age, will achieve lower IQ levels as adults based on their cognitive test performance.People who drink too much sugar and sweetened beverages, face health dangers that harm their brain function because these drinking habits raise their risk of developing dementia.Artificial sweeteners do not help muchSwitching from sugar to “zero-calorie” sweeteners may not fully protect the brain. New studies suggest that some artificial and low- or no-calorie sweeteners may also speed up cognitive decline.Research on an 8-year Brazilian study revealed that people who consumed common sweeteners including aspartame, saccharin, acesulfame K, erythritol, sorbitol and xylitol, showed quicker deterioration in their memory abilities, verbal fluency and thinking performance, particularly among participants under 60 years old. 
Research published in The Neurology journal demonstrated that people who consumed the most sugar substitutes developed mental performance decline at a faster rate than those who used these substances infrequently.Sweetened drinks prove more detrimental to health than sugary foods doLiquid sugar is particularly bad for the brain because it is easy to overconsume and is absorbed very quickly.Drinks do not make you feel as full as solid food, so you can easily add hundreds of “free sugar” calories without noticing.The World Health Organization established two limits for sugar intake: free sugars at 10% of daily calories and 5% for maximum health advantages. One-liter soft drinks exceed the daily sugar limit people should not exceed.Mood swings, cravings, and addiction-like changesThe brain’s reward system reacts to sugar consumption through the same mechanisms that addictive substances trigger. This is one reason it is hard to stop at “just one” sweet drink.After multiple sugar highs, your brain learns to search for sugar; this develops a pattern leading to a reward cycle that ends with a crash followed by strong hunger and irritability.The body experiences unstable mood, fatigue and concentration problems when sugar consumption remains high throughout the day.How to protect your brain from sugar
- People who drink fewer sweet beverages with added sugar, will protect their memory abilities and concentration skills, which will benefit their brain health in the long run.
- The replacement of soft drinks, energy drinks and packed juices should be done by using water and unsweetened tea, along with lemon water, cucumber and herbs
- Keep sweet treats small and occasional, and avoid giving sugary drinks to babies and toddlers to lower their future ADHD and cognitive risk.
Disclaimer: This article is informational only and not a substitute for medical advice