Which sugars are best for your brain?

The brain is the most energy-hungry organ in the human body and it uses up to half of the carbohydrates we eat to supply its voracious appetite. But not all carbohydrates and sugars are good for your brain. Learning to respect and work with its need for energy can transform your brain’s ability to support you at its best.

Your brain uses sugar — glucose — for energy. If there is too little glucose in the bloodstream, brain function will be affected and you’ll notice tiredness, depression, aggression, irritability, forgetfulness, difficulty in concentrating and emotional outbursts.

But too much glucose can be equally problematic.

The body protects the brain from glucose overload by pumping out the hormone insulin after a sugary meal to help glucose enter the cells to provide energy, and take any excess away to be stored safely as fat.

But if you overload your body with sugar and refined carbohydrates, you put yourself at risk of type 2 diabetes which increases your chances of getting dementia by 50 per cent.

Processed foods, including sugar, have very little fibre to slow down the process of absorption, thereby causing the bloodstream to be suddenly overloaded with glucose. After this quick rise, the blood sugar level will fall quickly (thanks to the action of trusty insulin) and cause an energy slump and cravings.

however, complex carbohydrates such as fruit, vegetables and wholefoods do the opposite and are the best choice for balanced blood glucose levels and therefore optimal brain function.

The smooth-flowing, cell-to-cell signalling that occurs between your brain cells is enhanced when they are supplied with all the nutrients they need. When they are deprived of energy, you may find it difficult to build memory traces, learn new tasks, concentrate effectively and maintain an even mood. And they run out of energy when you experience blood sugar dips.

When you eat for brain energy, you keep your brain working efficiently, your moods remain stable and you increase your learning and memory capacity. It is wonderful to observe someone changing their choice of carbohydrates and feeling the difference it makes to their energy levels, their mood and their ability to concentrate.

Your brain’s preferred food or fuel is glucose, converted from carbohydrates. We know that carbohydrates and starches provide energy, but eaten in excess they will lead to weight gain because excess carbohydrates get converted into fat. This in turn will affect brain function.

however, eating non-starchy carbohydrates and lots of green vegetables will provide the healthy carbohydrates your brain needs with none of the disadvantages that come from starch and refined carbohydrates.

IS YOUR BRAIN ADDICTED TO SUGAR?

If The thought of cutting back on chocolate or reducing the sugar in your coffee makes you come out in a sweat, you could be a sugar addict. Studies show that a diet high in refined sugars causes changes in the reward and pleasure centres of the brain, similar to those caused by drugs of addiction such as heroin, cocaine and morphine.

It is clear that some people are more sensitive to sugar than others. Check out my quiz here. If you answer ‘yes’ to three or more questions, you could be a sugar addict and slow withdrawal — or a short, sharp cold turkey from the white stuff — could be just what your brain needs. 1 Do you often feel hungry two hours after eating a substantial meal? 2 Do you have an energy dip mid afternoon and feel tired and unfocused unless you eat a snack? 3 Do you need a coffee before you can start your day? 4 Do you crave sweet foods, confectionery or crisps? 5 Do you make excuses to eat sweet foods and organise your life in such a way that you get to eat these foods regularly? 6 When you are tired, does eating something sweet give you a burst of energy? 7 Do you sometimes feel shaky and faint? 8 Do you often feel moody and find yourself getting irritated and frustrated easily? 9 Do you sometimes feel weepy and depressed for no apparent reason? 10 Do you have sleeping difficulties?

BRAIN-FRIENDLY NATURAL SWEETENERS

Your brain finds refined sugar highly addictive and disruptive, and artificial sweeteners can confuse and potentially damage it. Although many people think of honey as healthy, studies show it raises blood sugar levels rapidly with very little vitamin/mineral compensation and the beneficial enzymes present in raw honey are so often destroyed by the manufacturing process.

Instead, look out for one of these options which are relatively unprocessed and natural, contain vitamins and minerals, plus they contain sugars that keep the brain happy by breaking down more slowly in the body.

Brown rice syrup: a malt enzyme converts the starch in the grain to a syrup which the body is able to metabolise slowly (Biona, £2.89 for 350g from Ocado)

Dates and date syrup: keeps its fibre and nutritional properties (Clarks date syrup £2.50 for 330g from Ocado).

Coconut palm sugar: the crystallised nectar of the coconut palm tree blossom contains 12 amino acids, potassium, magnesium, phosphorus, iron and zinc (Biona £2.99 for 250g from Ocado).

Pure maple syrup: contains complex carbohydrates and trace minerals ( ‘pure’ indicates it is not diluted with sugar syrup)