But these aren’t the only ways that sugar affects you. Sugar affects both body and mind.
The Good...And The Bad
Before we harp on the negative effects of sugar, it’s important to know that your brain actually needs it to function.
Glucose is a form of sugar that acts as your body’s #1 energy source. Your brain, the command center rich in nerve cells, needs quite a bit of glucose to keep its running throughout the day.
But, of course, we all know that too much of a good thing can be bad. The average American takes in too much sugar, often in the form of added sugars — sneaky ingredients found in many processed foods that, over days and weeks, add up to an alarming amount of sugar.
Researchers estimate Americans consume about 57 pounds of added sugar every year.
How does your brain respond to all these pounds of sweetness? Simply put, it doesn’t know what to do with it. High sugar intake can throw the brain’s processes out of whack, contributing to issues from anxiety to insulin resistance.
Dopamine Made Me Do It
One reason many Americans overindulge is that sugary treats make us feel good — at least at first.
When you eat sugar, your brain releases a surge of dopamine. Dopamine is a chemical that is a key part of the “reward circuit” of addictive behavior. When you eat, say, a cookie, it causes a release of dopamine that makes you feel an enjoyable “high”. (You know that feeling…when that fresh-from-the-oven cookie makes you feel warm and fuzzy all over.) Remembering that feeling, you’re likely to go back to the cookie jar tomorrow to re-experience it all over again.
Our bodies use dopamine as a way to reward survival behaviors. At some point as humans, eating glucose-heavy foods was a smart survival tactic, and so our brain encouraged us to do it. Now, we no longer need the dopamine reaction to help us stay alive, but our brain hasn’t yet gotten the message. And so we continue to stick our hand in the cookie jar.
Can't Put It Down
Eventually, as you eat more sugary treats, your brain slowly adjusts to release less dopamine. The only way to feel the same “high” as before is to repeat the cookie-eating in increasing amounts and frequency.
This is why, for many people, sugar is truly an addiction. Just like cigarettes or cocaine, scientists have seen the real neurological effects that sugar can have on the brain. A study done in rats found that the brain’s sugar receptors can stimulate its reward center and may even be more pleasurable than cocaine.
Sugar Isn't Always So Sweet
Because sugar is so prevalent in the American diet, and because of its serious addictive effects, many people who take in too much sugar experience other mental side effects. Both depression and anxiety have been linked to diets heavy in refined carbs and sugar.
A lack of serotonin can be a cause of depression. The ugly truth about those donuts is that sugar can restrict the body’s ability to produce serotonin. Surprisingly, this happens in the digestive system. 90% of our serotonin supply is found in the gut. So while mid-morning donuts can cause some unpleasant digestive issues, they can also be damaging your body’s serotonin supplies, putting you at a greater risk for depression.
And sugar doesn’t stop there. It can also be a contributor to anxiety, a mental issue affecting an estimated 40 million Americans. When your blood sugar drops after snacking on sugary or carb-heavy foods, your brain sends out distress signals. For those predisposed to anxiety, this adrenaline rush can trigger anxiety symptoms. Also, when your body processes sugar, it can deplete a critical protein called BDNF. This protein works in the brain to reduce panic and stress reactions, so a deficiency could lead to an unsuspecting anxiety attack.
Stop the Sugar Addiction Cycle
Sugar may seem innocent, but this addictive ingredient doesn’t just contribute to weight gain, energy loss, and other physical health problems — it works against the natural functions of your brain.
While sugar’s addictive qualities may seem a little scary, the answer isn’t to completely avoid it. As mentioned earlier, your brain needs a certain amount of glucose to fire on all cylinders.
When it comes to sugar, it’s all about finding natural sugars and avoiding added ones.
Fruit is an excellent source of natural glucose and usually comes with an added bonus of vitamin-C and fiber. And, most dairy products and “sweeter” vegetables like yams or carrots can be excellent sources of good sugar.