To keep your brain sharp, avoid the following eating habits.

Your brain health is affected by many factors, including your lifestyle. You can stay sharp by focusing on your lifestyle factors such as socializing, exercise, nutrition, and sleep. There are specific foods that can help with brain health. These include fruits, vegetables, and items high in Omega-3.

You should enjoy these foods often, but there is another thing you need to avoid to keep your brain sharp: high levels of refined sugar.

It is crucial to distinguish between natural sugar in foods such as milk and sugar from the processed sugar often added to food or drinks. Think about the sugar you use in baking, the sugar added to coffee, soda, juice, and the sugar found in various pastries, candy, and even savory sauces when talking about refined sugar.

According to the American Heart Association, adults consume approximately 77 grams daily. This is three times the recommended daily intake for women. The AHA recommends that women consume less than 25 grams of sugar daily, and men should not consume more than 36 grams.

Refined sugar intake is associated with an increased risk of type 2 diabetes. Research indicates that a diagnosis of type 2 diabetes can increase one’s chance of developing Alzheimer’s. Another study found a link between diabetes and dementia. Higher blood glucose levels were associated with a higher risk of dementia in people with and without diabetes.

Although genetic factors likely play a part in brain health and the risk of developing memory-related diseases, research shows that food and drink choices can also have an impact. A second study on rats showed that high levels of sugar, particularly high-fructose corn syrup in high amounts, can cause brain inflammation and impaired memory.

A small amount of sugar is unlikely to hurt your health. Cut back if you are consuming more sugar than recommended by the AHA. You can swap regular soda for unsweetened sparkling water or diet soda, substitute sugar with a zero-calorie sugar substitute, swap fruit for candy, and eat more protein and fiber-dense food to feel fuller and less likely to eat too many sugary foods.

Most of the studies that examine the effects of sugar on the brain were conducted on animals. This information is useful in providing preliminary information. It also serves as a guideline for how to conduct similar studies with humans. However, further research is required to establish definitive guidelines regarding sugar intake for brain health.

We know that limiting your refined sugar intake can help reduce the risk of developing diseases such as type 2 diabetes, Alzheimer’s and dementia.