Sugar and Dementia: Separating Fact from Fiction

Dr. Sandra Petersen is the founder of the Pegasus Senior Living Connections memory care program. In this blog, she will dispel some myths surrounding what researchers know about sweet treats and dementia.

Can Cutting Out Sugar Reverse Dementia​?

Do you try to avoid sugar or limit it in the diet of a loved one? As a doctor, I try to avoid granulated sugar, but there’s always time to indulge. There is a lot of buzz surrounding the link between sugar and dementia. It’s no secret that too much sugar can negatively affect overall health, but is there really a connection between sugar consumption and risk factors for dementia?

What is Dementia?

Dementia describes a decline in cognitive ability severe enough to interfere with daily life. Alzheimer’s is the most common form, accounting for 60-80% of cases, with nearly seven million Americans experiencing this form of memory loss.

Other common forms include:

• Frontotemporal dementia
• Vascular dementia
• Dementia with Lewy bodies
• Mixed dementia

Dementia is not a normal part of aging. Contact a medical professional immediately if you see warning signs in a loved one.

The Link Between Sugar and Dementia

Research into the sugar and dementia link is ongoing, and current evidence does not support a direct causal relationship. However, consuming too much sugar can lead to health problems such as obesity, type 2 diabetes, and heart disease, which increase the risk of developing dementia in the long term.

Queensland University of Technology neuroscientist Professor Selena Bartlett has found evidence that high-sugar diets act on the brain similarly to physically addictive substances. According to her research, sugar has an adverse impact on the hippocampus, a region responsible for memory formation. Sugar appears to “short-circuit” the brain’s ability to generate new neurons or rewire existing pathways, which can significantly affect memory over time.

Additionally, a study published in the Journal of the American College of Cardiology found that diets high in inflammatory proteins are associated with a higher risk of cardiovascular disease, which is linked to vascular dementia.

Can Sugar Cause Dementia?

While sugar consumption does not directly cause dementia, it can contribute to conditions that increase the risk. Consuming excessive sugar leads to inflammation in the body and brain, linked to various health problems, including neurodegenerative diseases like Alzheimer’s.

Not all sugar is the same. Natural sugars found in fruits are less harmful than refined sugars in processed foods and drinks. Consuming too much refined sugar can lead to:

• Weight gain
• Type 2 diabetes
• Heart disease
• Inflammation and oxidative stress

Limiting sugar intake and maintaining a balanced diet are vital to prevent these adverse effects. Think of the qualities of a Mediterranean diet, which has been associated with a reduced risk of cognitive decline.

Does Sugar Affect Dementia?

For those already diagnosed with dementia, sugar can influence behavior and symptoms. People with dementia often have a sweet tooth for several reasons:

• Brain changes affect flavor detection, making sweet tastes easier to identify
• A disrupted biological clock alters sleep-wake cycles and eating patterns
• Changes in mood can lead to emotional eating and seeking comfort foods

While cutting out sugar entirely won’t reverse dementia, reducing intake may help manage symptoms. A significant portion of the Connections memory care program relies on socialization and exercise, as physical activity can help slow memory loss in people with Alzheimer’s and dementia.

Research shows that lonely older adults are 27 percent more likely to have developed dementia than their socially and physically active peers. Inactivity can lead to conditions linked to dementia, such as stroke and depression.

How to Reduce Sugar Cravings: Expert Tips

Sugar cravings often indicate high blood sugar levels. When we consume foods with added sugar, our blood sugar spikes, leading to a rush of energy followed by lows that leave us craving more. Every step toward a healthier lifestyle contributes to better brain health and may help prevent dementia.

Five Practical Tips to Curb Sugar Cravings:

1. Stay Hydrated: Dehydration can sometimes be confused with sugar cravings.
2. Eat Regular, Balanced Meals: Meals rich in protein, fiber, and healthy fats help stabilize blood sugar levels.
3. Opt for Natural Sugars: Satisfy your sweet tooth with fresh fruit instead of foods with added sugar. Be mindful that even natural sugars in fruit juice should be consumed in moderation.
4. Exercise Regularly: Physical activity helps regulate blood sugar levels and reduce cravings.
5. Get Enough Sleep: Lack of sleep can increase cravings for sugary foods.

Remember, it’s normal to crave sugar occasionally, but persistent cravings may indicate excessive consumption. Making small, gradual changes to your diet can make a significant difference in managing these cravings and supporting brain health.

Connect, Move, and Learn to Slow Alzheimer’s & Dementia | Pegasus Senior Living