Sugar, Sweeteners, and Stevia: Which Ones Harm Your Memory?

Sugar, Sweeteners, and Stevia: Which Ones Harm Your Memory?

Today we are talking about Sugar, Sweeteners, and Stevia: Which Ones Harm Your Memory?

Sugar, in the form of glucose, is the primary energy source for cognitive functions. However, excessive sugar consumption may lead to impaired memory, and link to an increased risk of dementia. WHO (2015) recommended “free sugar” intake of 25 g per day for an adult of normal BMI.

Sugar intake has also been linked with high blood glucose, high blood pressure, and a constellation of these metabolic risk factors, ie, metabolic syndrome. Metabolic syndrome has been linked with cognitive impairment and type 2 diabetes is also considered to be a significant risk factor for impaired cognitive function.

Each year on average, Americans consume approximately 140 pounds of sugar. Refined sugar is 99% pure calories, and it is void of any nutrients. Eating the sweet stuff causes blood sugar levels to spike, which triggers the release of insulin. Soon after, blood sugar levels drop, which causes cravings for a sweet treat. It causes a rollercoaster effect that keeps you hooked on sugar the same way a drug addict craves addictive substances.

HOW ARTIFICIAL SWEETENERS AFFECT MEMORY

Consuming artificial sweeteners—such as aspartame (NutraSweet, Equal), saccharine (Sweet’N Low), or sucralose (Splenda)—on a regular basis is not a recipe for good health. It can contribute to chronically high insulin, which increases your risk for Alzheimer’s disease and raises the risk of heart disease, diabetes, metabolic syndrome, and other health problems.

A wealth of research has shown an association between artificial sweeteners, such as aspartame, and cognitive and behavioral problems, including anxiety, depression, irritability, and sleep troubles. A 2018 study in Nutritional Neuroscience concluded that “aspartame may be responsible for adverse neurobehavioral health outcomes.”

Let’s face it: Sweeteners aren’t great for your health. They stimulate your appetite, encourage your sweet tooth and pack on the pounds while also placing you at risk for obesity, type 2 diabetes, heart disease, and fatty liver.

But, we’re all human, and cutting all sweeteners tomorrow isn’t realistic.

What are the best ways to sweeten your beverages and food?

1. Fresh or frozen fruit

Coming in at the number one way to sweeten your food and drinks is by using fresh or frozen fruit.

Fruit doesn’t have any empty calories, which makes it an ideal sweetener

2. Sugar substitutes

Stevia — in packet, drops or plant form — is a dietitian favorite.

Not only does it contain zero calories, but stevia-based sweeteners are herbal as opposed to artificial. Stevia doesn’t spike your glucose levels

If you have prediabetes or diabetes, artificial sweeteners and stevia are preferable to real sugar.

3. Natural sugar: raw honey, maple syrup, agave nectar, raw sugar

Raw honey and pure maple syrup both contain antioxidants and have prebiotics that help feed gut flora. Raw honey has the added benefit of vitamins E and C as well as minerals. Note: Honey should not be given to infants because it may contain botulism bacteria spores, a serious health hazard for babies.

When hitting the grocery store, read all food labels for hidden ingredients because commercial maple syrup brands often contain high-fructose corn syrup. High-fructose diets are linked to long-term metabolic complications like insulin resistance, belly fat accumulation and high triglyceride levels. When in doubt, stick primarily with pure maple syrup.

When looking for a sweetener that doesn’t harm the brain or body, stevia appears to be the better choice. Note: Consult with a healthcare provider before using stevia if you take medication for blood pressure or diabetes.

This is my favorite brand of stevia, the purest form I have found is on Amazon and it doesn’t take much to sweeten things up.

If you have any questions or you are ready to get started, contact my office at 251-949-2220 or visit my website for more information www.lifewellnessforever.com

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