In the human body, glucose is the principal source of energy for the brain to conduct its physiological functions. Hypo/hyperglycemia is caused by fluctuations in blood glucose levels. The brain experiences dysregulation of glucose to conduct metabolism, which then affects a variety of pathological conditions that can cause cognitive impairment and loss of other important brain processes. In order to provide enough energy for neuronal cells to operate, glucose metabolism is linked to a number of other metabolic processes. As a result, glucose homeostasis is essential in maintaining a well-functioning brain physiology.
All starchy meals as well as fruits, honey and table sugar are high in glucose. The digestible carbohydrates in them are broken down into glucose, which is then delivered in the circulation to the brain and other organs for energy. Glucose homeostasis is the strict regulation of blood glucose levels by the organism. Gluconeogenesis is another process that allows the body to produce its own glucose from protein and fat building components. Several factors influence glucose homeostasis, notably glucose transporters, neuron-astrocyte interaction, hypothalamus and endocrine hormones. Glucose serves as a substrate for neurotransmitter precursors and maintains an equilibrium ionic concentration gradient, which controls neuroplasticity, oxidative stress management, and memory. Disruption of glucose metabolism has been associated with a variety of neurological disorders such as hyper/hypoglycemia, diabetic retinopathy, oxidative stress, neurodegeneration and cognitive impairment.
Needless to say, sugar serves as the primary fuel for the brain. The brain contains so many neurons, that it is the most energy-demanding organ, and uses almost one-half of the body’s sugar energy. All brain functions related to memory and cognitive thinking are directly related to glucose levels and how smoothly it can use this. If the brain does not have enough glucose, for example, neurotransmitters, the brain’s chemical messengers, are not generated, then communication between neurons breaks down. Hypoglycemia is a condition inflicted due to low glucose levels which can result in a lack of energy for brain activity and has been associated with impaired attention and cognitive performance. It happens to be a very common consequence of diabetes.
Glucose is usually stored in the liver as glycogen and in lower amounts in the muscles. Glycogen creates an energy reserve that the body resorts to, to fulfill a sudden demand for glucose (workout), but the body might also need glucose if sugar intake from meals is insufficient. Liver glycogen is normally almost exhausted within 12 to 18 hours after eating, and this is when the body resorts to using energy from fat breakdown. When glucose levels are extremely low, the brain competes with the rest of the body for glucose. The brain can maintain its work levels by doing portion control of glucose through two primary mechanisms: first, if its cells are short of energy, it draws glucose directly from the blood; and second, it limits the amount of glucose accessible to the rest of the body. These defensive mechanisms are critical for life. The brain cannot directly utilize fatty acids as fuel like the muscles and the liver.
Is it a Necessary Evil?
Although the brain requires glucose as its primary fuel, it can often be harmful. A 2009 study conducted by a team of scientists at the University of Montreal and Boston College found connections between excess glucose consumption and cognitive deficiencies and another 2012 study found its links to cell aging. You have heard of diabetes, right? The effect of sugar on the brain is the most significant in diabetes, which belongs to a group of disorders characterized mainly by continuous high blood glucose levels. Type 1 diabetes is a condition where the body’s immune system kills the pancreatic cells that make insulin. Insulin is a hormone that the body uses to regulate blood glucose levels. Type 2 diabetes causes the body cells to fail to respond properly to insulin and as a result, the human becomes insulin resistant. Both of these conditions have several repercussions for the brain and its neurons. High blood glucose levels can alter the brain’s functional connectivity and can induce brain atrophy or shrinkage. It also results in small-vessel disease, which hinders blood flow to the brain, causing cognitive impairments. If this becomes severe enough, you can even get vascular dementia. Type 2 diabetes speeds up brain aging, which again causes functional decline. Studies are being conducted to see if intranasal insulin can open up a new path to avoid such side effects altogether.
Sugar is healthy in moderation, but too much can cause weight gain, acne, diabetes, and raise the risks for several ailments. It is also the greatest threat to cardiovascular health. Sugar thus has a bittersweet reputation; people love it but forget to often track their consumption amounts and then it leads to visits to the doctor and blood tests. Added sugar can be found in almost all everyday groceries ranging from marinara sauce to peanut butter. In this hectic lifestyle, every individual relies on fast foods. These, of course, include added sugar, and hence, it accounts for a significant amount of their daily calorie intake.
Consuming meals that contain natural sugar is beneficial. Most plant foods have high amounts of fiber, minerals and antioxidants along with it and dairy contains high amounts of calcium and protein. Difficulties arise when you end up obliviously consuming too much added sugar, which is just added in by producers to enhance the flavor and prolong shelf life. People on average eat too much added sugar. According to the National Cancer Institute in the US, adult males consume an average of 24 teaspoons of added sugar everyday; that’s 384 calories. The influence of excess sugar on obesity and diabetes is well recognized, but you will be shocked to learn how your sweet tooth can damage your health.
The higher amount of sugar you consume, the greater you are at the risk of heart disease. High sugar levels in the body overload the liver. The liver metabolizes sugar identical to alcohol and is in charge of converting carbs to fat. This can lead to an increase in fat storage over time, which can result in fatty liver disease that increases your risk of coronary artery disease. Excessive sugar consumption causes high blood pressure and chronic inflammation, both of which can lead to heart diseases. Now liquid calories are not as appetizing as calories from solid foods. So weight gain is another downside because they deceive your body into having hunger pangs frequently.
Obesity rates are on the rise globally, and research shows that added sugar — commonly found in sugar-filled beverages, contributes greatly to it. This means you have to cut down on your consumption of sodas and fruit juices. All of them have a high fructose content, as this type of sugar is found commonly in starchy foods. Its drawback is that it makes you crave food even more than glucose does. High fructose consumption builds a resistance to leptin, which is a key hormone that controls appetite and signals your body when to refrain from overeating.
How to Control Sugar Cravings?
Track the sugar amount you are putting in your food or beverages daily. In fact, coffee and tea account for over half of all added sugar. Around two-thirds of coffee drinkers and one-third of tea drinkers use sugar as a flavor in their beverages, accounting for more than 60% of the calories in their liquids. Sugar can impact the brain and this includes weakening the cognitive abilities and lower self-control. Scientists claim that sweet dishes, along with salty and fatty foods, cause addiction effects in the brain, resulting in loss of self-control, overeating, and consequent weight gain. The glycemic index is actually a system created for categorizing foods that include carbohydrates to determine how quickly they are digested and if they have the potential to raise blood sugar levels. The body processes different types of carbs differently, with some leading to quick spikes and drops in blood sugar and others to longer, more gradual changes. Foods rich in glycaemia stimulate reward-responses in the brain and bring about acute feelings of hunger. This promotes an addictive urge in the brain.
You do not have to be too excessive in your efforts to reduce your intake of sugar, since this might backfire. You could end up craving even more to fulfill your sugary inclinations and that could inadvertently raise glucose levels. Comfort foods are also very heavy in saturated fats and sodium, which can also cause cardiac issues. You should mostly try to stick to non-starchy foods for better health throughout. Total sugar, including added sugar, is frequently stated in grams, so try to take a note of the sugar grams per serving or total amount. Although it only says 5 grams of sugar per serving, if you take three or four serves, you can easily ingest 20 grams of sugar and that is a lot of additional sugar. Just keep an eye out for the measurement amounts and your diet will be fine.