Sugar is undeniably one of the most happiness-inducing substances. Being a key ingredient in various desserts and delicious beverages, it remains a favorite for almost everyone. Modern studies have shown numerous harmful effects of consuming white sugar, and a need to replace it with other sweeteners. However, the notion of abstinence from its consumption is problematic for many, because alternatives do not have the same impact on the mental state.
Short-Term Impact of Sugar Consumption
There is a popular idea that sugar consumption improves the mood; while it is true to some extent, this effect is temporary. Eating foods containing white sugar can cause a rapid rise in blood sugar; this is referred to as a "sugar rush". This temporary surge provides a temporary boost of energy and alertness, and improves our mood noticeably. Similarly, the levels of dopamine—a happiness hormone associated with the brain's reward system—are also affected. This explains why several people are more likely to eat sugary foods when having negative emotions, such as sadness or frustration, or as a way to reward themselves for an accomplishment.
Long-Term Impact of Sugar Consumption
While sugar has a quick and positive impact on mood, its long-term impacts can be detrimental to mental health and even lead to illnesses, such as depression. Consuming too much added sugar can trigger inflammation and high blood pressure; both can lead to depression in the long-term.
The severity of this matter lies in the tendency to cope with depression symptoms by consuming more sugar for a quick mood lift. However, the crash that follows can worsen it; it leads to more sugar cravings, creating a vicious cycle that ultimately deeps depression. Rapid fluctuations in blood glucose (sugar) levels over a short period can lead to a hormonal imbalance; especially, hormones responsible for happiness, such as dopamine and adrenaline.
Impact of Added Sugar Consumption on Memory and Learning Ability
We mentioned before that the continuous consumption of added sugar fuels inflammation; in turn, it can erode some cognitive functions and cause signs as confusion and forgetfulness.
Among the well-known impacts of sugar consumption is insulin resistance, which in turn leads to obesity and increases the risk of developing type 2 diabetes. Beyond physical symptoms, insulin resistance also disrupts the brain cells involved in learning and memory. Similarly, unstable blood sugar can cause the brain to release glutamate—a neurotransmitter that carries signals among nerve cells, which is essential for learning and memory. However, excessive glutamate release can lead to depression and anxiety.
Is there a safe limit for added sugar consumption?
There are several calls and trends that advocate complete abstinence from white sugar consumption. The American Heart Association recommends limiting calories from added sugars to less than 10% of total calories per day. However, it is better to consume white sugar to less than 6% of total calories per day, to avoid its risks on mental health.
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While white sugar offers a temporary mood boost, on the long term, it can lead to mental health concerns and symptoms related to memory and focus. It is, thus, recommended to consume the least possible amount of added white sugar, or to use other safe alternatives.
References
ableto.com
realsimple.com
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