Nowadays people try to stay away from fried, fast food and processed food, but there is one thing which is used in almost every house and causes the most harm to the brain. This is sugar (especially white sugar and added sugar found in sweet drinks). According to doctors and latest research, eating too much sugar daily increases the risk of diseases like brain fog, memory loss, depression and even Alzheimer’s. Let us know about it in detail.

According to the Times of India report, leading neurologist Dr. Austin Perlmutter (MD) says that not fried or refined carbs, but daily sugar (especially liquid sugar i.e. sweet drinks) is the worst for the brain. 99% people take this thing daily in tea, coffee, cold drinks, juice, biscuits or sweets.

How does sugar harm the brain?

• Blood Sugar Spike and Crash: When you take too much sugar, blood sugar rises very rapidly and then falls rapidly. This increases the risk of brain fog and irritability. Additionally, there is a lack of focus. According to a Healthline report released in 2025, high GI sugar damages the hippocampus (memory part) of the brain.
• Increase in inflammation: Excess sugar increases inflammation in the brain. A 2025 neuroscience study found that high-sugar diets reduce brain-derived neurotrophic factor (BDNF), which keeps neurons healthy. This weakens learning and memory.
• Insulin Resistance and ‘Type 3 Diabetes’: Doctors now call Alzheimer’s ‘Type 3 diabetes’ because excess sugar makes the brain insulin resistant. This increases the risk of memory loss and dementia. The Lancet study of 2025 found that high sugar damages the blood vessels of the brain.
• Addiction-like effect: Sugar stimulates the brain’s reward system, like an addiction. This increases cravings and makes it difficult to quit. According to the World Health Organization (WHO), free sugar should not exceed 5-10% of daily calories, but most people consume much more than this.
• Children are at greater risk: In young children, excessive sugary drinks increase the risk of ADHD, attention problems and later low IQ. A Korean study (2025) found that children who drank more than 200ml of sweetened drinks under the age of 2 years were more likely to have ADHD.

How to protect?

• Reduce or leave out sugar in tea and coffee.
• Avoid packaged juices, soda, energy drinks.
• Take sweets from fresh fruits. They contain fiber, which releases sugar slowly.
• Eat more home-cooked food, whole grains, nuts and green vegetables.
• If you want something sweet, use honey, jaggery or fresh fruits, but in small quantities.

Read this also: Microplastic is becoming a ‘silent killer’ for men, causing direct harm to arteries.

Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Harmful Effects of Eating Too MUCH SUGAR: In today’s running life, we are not able to take special care of our health, due to which we do not pay much attention to our food and drink. Due to this, many times we are not able to take care of the amount of sugar being taken through food. The result of all this is- Consumption of more sugar.

People should take limited sugar

The National Health Mission (Uttar Pradesh) has advised people to take limited intake of sugar through an awareness post. It is very important to limit the amount of sugar in our daily life. So that you can avoid yourself from serious health risks like “diabetes”, obesity and heart disease. Come, let us understand this issue deeply and know why a balanced intake of sugar is necessary. Also, it is important to have clear information about the amount of sugar present in various foods.

If you are fond of drinking cold drinks, then you should note that a 300 ml soft drink contains 31.8 grams of sugar and 132 calories, which can prove to be very harmful for our health. Such chocolate pastries are very much liked worldwide, it is as tasty in food, the more harmful for health because it contains 12 grams of sugar and 297 calories.

There is so much calories in the goods found in the market

At the same time, flavored juice contains 46.8 grams of sugar and 189 calories and chocolate contains 25 grams of sugar and 100 kcal, while a Gulab Jamun contains 32 grams of sugar 254 kcal. These examples show that we are inadvertently getting more quantity of sugar hidden in our everyday diet. In such a situation, how much sugar is going into your body by consuming something, this information becomes important. In India, where the use of sugar is deeply connected in traditional sweets, festivals and other events, its consumption is a matter of concern. Increased intake of sugar and sugar -rich beverages in India has increased obesity and type 2 diabetes rapidly.

There has been a big change in catering habits in India in the last few decades. Due to globalization, sugar -rich foods and beverages have become easily available today. Along with traditional sweets, the intake of cold drinks and processed foods has also increased, which has become a threat to health.

These diseases may be in danger

On the other hand, if you consume sugar in your everyday life thoughtfully, then you can avoid serious health risks like “diabetes”, obesity and heart disease. There is a need to control the intake of sugar and adopt a balanced diet.

To do this you check the amount of sugar in your daily diet and read the label. At the same time, instead of soft drinks, you drink lemonade or fruit juice (without sugar). Start a healthy lifestyle and teach your children the same and exercise daily.

The World Health Organization also suggests that only 5-10 percent of the daily calories should come from ‘free sugar’. To ensure this, we should give priority to fruits, vegetables and whole grains in our food.

Check out Below Health Tools-
Calculate your body mass index (BMI)

Calculate the age through age calculator