Sugar and the Brain: Which Sugars to Cut Back On

White sugar, the corn syrup used in many processed foods, low-calorie sweeteners and brown sugar are four of the most common sources of sweetness in the modern diet. Much of the talk about sugar focuses on weight and diabetes, but what we eat also affects how we think and feel. This article looks at each of the four, what the evidence suggests, and practical ways to cut back.

1. Refined white sugar

White sugar is found in sweets, baked goods, soft drinks and a huge range of processed foods. Eating a lot of it, especially on its own, can make blood sugar rise quickly and then fall. Many people notice that these swings affect their energy and mood, and make it harder to concentrate.

2. High-fructose corn syrup

High-fructose corn syrup is a sweetener widely used in processed foods and sugary drinks, particularly in some countries. Diets high in added sugars, including this one, are linked with insulin resistance and inflammation. Insulin resistance affects how the body, including the brain, uses glucose, and long-term inflammation is thought to be harmful to the brain over time.

3. Artificial sweeteners such as aspartame

Artificial sweeteners are often promoted as a low-calorie alternative to sugar. Some studies have suggested possible effects on mood and brain function, though the evidence is mixed and still developing.

In May 2023, the World Health Organization published a guideline on non-sugar sweeteners. It advises against using them as a way to control body weight or to reduce the risk of conditions such as heart disease and type 2 diabetes. The WHO's review found that they do not bring long-term benefits in reducing body fat, and that long-term use may carry some risks. The recommendation is conditional, because the evidence is not conclusive, and it does not apply to people who already have diabetes.

The sensible approach is moderation: sweeteners are not a free pass to unlimited sweetness, and they are not a reliable tool for weight loss.

4. Brown sugar

Brown sugar is sometimes seen as the healthier choice because it contains slightly more minerals. In practice, the difference is tiny. It affects blood sugar in much the same way as white sugar, and it should be treated the same way.

What the four have in common

The message is less about any one product and more about the overall amount of added sweetness in our diets. The World Health Organization recommends that adults and children limit "free sugars", meaning sugars added to food and drink plus those in honey, syrups and fruit juices, to less than 10% of their total daily energy intake.

Where added sugar hides

Much of the sugar we eat is not spooned in by us. It is already in foods that do not always taste very sweet. Common sources include:

• packaged biscuits, cakes and breakfast cereals
• flavoured yoghurts and milk drinks
• ketchup, sauces and some ready-made gravies
• sweetened tea and coffee, especially several cups a day
• packaged juices, energy drinks and soft drinks
• mithai and festival sweets, which are best enjoyed as occasional treats

Easy ways to cut back

• Read labels. Sugar appears under many names, including sucrose, glucose, fructose, corn syrup and jaggery.
• Cut sugary drinks first. Soft drinks, sweetened tea and coffee, and packaged juices are among the biggest sources.
• Reduce gradually. Use a little less sugar in tea each week, and your taste will adjust.
• Choose whole foods. Fruit, nuts and roasted chana satisfy cravings with fibre and nutrients.
• Eat regular meals, with protein and fibre, to keep energy steady through the day.

Sugar and work

The effects of sugar on energy and concentration matter at work, especially in jobs that need steady attention, such as driving, operating machinery or working at height. Long shifts fuelled by sweet tea, biscuits and energy drinks can lead to dips in alertness.

Employers can help by offering healthier snacks and drinks in canteens and vending machines, providing safe drinking water, and allowing regular meal breaks so people are not running on sugar alone.

A balanced view

Sugar is not poison, and an occasional sweet treat is part of normal life. The aim is to keep added sugars low, eat a varied diet, and stay alert to how food affects how you feel and perform. Small, steady changes last longest. Anyone with diabetes or another health condition should follow the advice of their own doctor or dietitian.

How Eduforce can help

Our Diet and Nutrition training helps people make informed choices about their health and closes the knowledge gaps behind common diet-related problems. To arrange a session, write to info@eduforce.in or message us on WhatsApp at 8779291591.

This article is for general awareness and does not replace medical or dietary advice.