Squelch The Sugar
By Nancy Emerson Lombardo

Why is sugar a problem for the brain (and heart)? Too much sugar is toxic for the brain because it stresses our insulin system, which in turn puts our brain and heart at risk.

Research suggests that people with prediabetes and diabetes have greater risk of Alzheimer’s disease, other dementias and cognitive decline. Dr. Convit of NYU has shown through CT scan imaging that sugar imbalances actually shrink the delicate hippocampus, a metabolically active part of our brain which is critical for short-term memory and some aspects of emotion.

People who already have blood sugar problems should be especially careful to protect their brains from future cognitive decline by eating brain healthy foods.

The “highs” and “lows” of eating sugar is a good indication of how profoundly sugar affects our brains. There may be indirect effects as well. Sugar increases inflammation levels in our bodies and higher levels of inflammation add to our risk of Alzheimer’s disease and cognitive decline.

Recent studies have also linked excess sugar to increased risk of heart attack, and in April 2010 the Journal of the American Medical Association reported results from the large epidemiological study, NHANES, which established that people with higher intake of sugar, particular from sugars added to processed foods, have higher levels of the “bad” LDL cholesterol, triglycerides and lower levels of the “good” HDL cholesterol. Even before this latest study, in 2009 the American Heart Association issued recommended reductions in added sugars.

Here are some helpful hints to battle the drawbacks of sugar:

• Limit your intake of highly processed, refined carbohydrates.

• Avoid foods that contain high fructose corn syrup and refined sugars.

• Use natural sugar substitutes such as stevia, erythritol, or xylitol in your favorite recipes. For more information see www.healthcareinsights.net.

• Choose those foods that help regulate blood sugar levels, including complex carbohydrates (high fiber whole grains, fruits and vegetables), fish and omega 3's, green tea, cinnamon and turmeric.

• For the small amounts of sugar in a brain healthy or diabetic diet, use molasses, honey and raw sugar which contribute some nutrients. Eat fruit for dessert.

• Limit desserts with sugar to a few per week and favor those with healthy ingredients such as nuts, whole grains and fruits.

• Limit fruits and juice equivalents to five per day.

About The Author
Nancy Emerson Lombardo, Ph.D., is a nationally recognized researcher and lecturer on brain healthy lifestyles. She is President of HealthCare Insights, LLC and developer of the Memory Preservation Nutrition® program of brain healthy foods, the Brain Health and Wellness Center® as well as Adjunct Professor of Neurology at Boston University School of Medicine. She is available for consultation to individuals and companies, including group meal services. She can be reached by email at nemerson@healthcareinsights.net, or by telephone at (978) 621-1926.