Does Sugar Really Improve Mental Performance?
Until recently , many people mistakenly believed that eating sugar really improves mental performance. However, the latest studies question this claim. Now scientists know that the body has very effective mechanisms to deliver glucose to the brain even without consuming sugar.
The brain depends on a continuous supply of glucose from the bloodstream to function properly. When the level drops, the brain competes with the rest of the body’s organs for sufficient glucose. When this happens, the following mechanisms occur:
- First of all, glucose is removed from the blood.
- Second, the amount of glucose that the rest of the body’s cells receive is limited.
On the other hand, if blood sugar levels drop due to a lack of food consumption, the body has other ways to produce this glucose. The main mechanism for this is gluconeogenesis.
It consists of the formation of glucose from proteins and fatty acids. Overall, it is an effective mechanism by which the body can maintain safe blood sugar levels under fasting conditions or when a person is not consuming enough carbohydrates.
Sugar consumption and memory
Some studies associate the administration of sugar with an improvement in short-term memory. This type of consumption usually consists of drinking a sugary drink and the results show that intense mental tasks respond well to glucose administration.
Until recently, experts claimed that the brain works optimally with 25 grams of glucose in the bloodstream, which is slightly less than the amount contained in a banana. However, the latest articles conclude that people with better glucose tolerance have better memory scores.
This situation is essential in people with diabetes, where insulin resistance develops. The body has effective mechanisms capable of obtaining glucose from proteins and fatty acids to maintain blood sugar levels.
In this way, the brain gets the right amount of glucose, which ensures effective mental performance. On the other hand , studies have shown that hydration plays a major role in cognitive performance.
Therefore, someone who is even slightly dehydrated will have lower scores on tests related to skills such as:
- the memory
- concentration
- attention
- etcetera
Refined sugar: worse than complex carbohydrates?
Some articles claim that ingesting refined sugar results in short-term memory loss after consumption. Studies have also shown that sugar intake can sometimes even lead to cognitive impairment and the development of complex diseases.
On the other hand, the incidence of ADHD is higher in adolescents with a diet rich in saturated fats and refined sugars, compared to young people who follow healthier diets.
Foods That Improve Mental Performance
While simple sugar can negatively affect cognitive functions, other nutrients can improve brain function.
- One example is moderate intake of caffeine, which serves as a natural stimulant and helps to boost and maintain brain health.
- Also, certain foods such as beets increase vasodilation and thus blood flow to the brain. The main consequence of this is a greater supply of nutrients to the brain and a possible improvement in cognitive performance.
- Also, some vitamins such as vitamin C can have positive effects on mental performance and health. These vitamins may help prevent cognitive decline, such as that seen in patients with Alzheimer’s disease.
Does Eating Sugar Really Improve Mental Performance?
Glucose is the main fuel source for the brain. However, consuming sugary foods is not necessary to ensure proper brain function. The body has highly efficient mechanisms that make sure enough glucose gets to the brain to maintain brain functions.
Consuming a lot of simple sugars can even lead to a deterioration of cognitive functions. It can even lead to the development of complex diseases.
So if you want to improve your mental performance and brain function, it is best to eat a healthy, balanced meal. For example, if you need a quick boost, you can eat foods rich in vitamin C.
