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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