How glucose (sugar) affects the human brain — the benefits and harms of sweets for mental activity

Glucose (aka grape sugar) is one of the main sources of energy in the human body.

It is necessary for the normal functioning of the entire musculature (including the heart muscle, intestines, esophagus, urethra, which are formed from elastic muscle fibers) and the formation of neural impulses with which a person can feel, and the brain regulates all physiological processes.

Nevertheless, Modern research confirm the existence of the so-called sugar addiction, and also indicate the serious harm of sucrose to mental activity.

Other studies indicate a link between sugar intake and severe mood swings, which can lead to the development of depression.

Does glucose really harm the brain and nervous system? Is there any benefit from it? How does it affect memory and concentration? How much sugar should I consume per day? Which glucose—rich foods do doctors recommend to include in the diet, and which ones are better to give up? All the answers are below.

How is glucose useful for mental activity?

The brain "consumes" about 15-20% of all energy produced in the body. He spends it on the production of hormones, the transmission of impulses, the regulation of unconditioned reflexes (which do not depend on human consciousness and are performed automatically).

More precisely, the brain spends energy. And a person can get it from both glucose and fats, which, as needed, are synthesized to simple and complex carbohydrates.

What kind of nutrition does the brain need and can a person live without glucose by eating only fatty foods and getting energy from ketones? No, because the rate of lipid breakdown and energy production from them is very low. But glucose is absorbed and supplied to the brain almost instantly (a person receives energy from it within 30 to 40 minutes after consumption), which is why it is so necessary. Hence the philistine opinion that the brain loves sweets and feeds on them.

Why is sweet considered beneficial for brain activity? Normal blood glucose levels have a positive effect on brain function. At the same time, breathing, muscle contraction, heartbeat and even blood pressure are normally regulated. Carbohydrates are also responsible for normal body temperature.

It should also be noted that it is glucose used for hormone synthesis (including "serotonin", which affects the emotional well-being and peace of mind of a person), which is especially useful for the mobile nervous system of people predisposed to neurotic disorders, simply put &8212; neurotics. Fats are not involved in this at all.

What harm can there be?

Neither carbohydrates nor glucose harm the nerve cells and neurons of the brain in any way, do not destroy or kill them. But with an excess of sugars in the blood the cardiovascular system is deteriorating , and the risk of developing atherosclerosis is also increasing. This is due to the following factors:

1. Excess sugar in the body is transformed into fats (and, as a rule, it is deposited in subcutaneous fat);
2. If sugar is not removed from the blood in a timely manner with the help of insulin, then it continues to circulate in the circulatory system, gradually damaging the internal walls of blood vessels.

And here negative effect on blood vessels this is exactly what affects the functions of the brain afterwards. In most cases, there is an excess of sugar leads to the development of atherosclerosis , which causes the blood flow in the brain to slow down significantly, nerve cells constantly experience oxygen starvation, and the process of their regeneration practically stops. As practice has shown, high sugar levels in old age – one of the causes of dementia.

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What is the harmful glucose level? According to the WHO (World Health Organization) guidelines, the normal sugar level is from 3.3 to 4.9 mmol/l 2 hours after eating a carbohydrate-rich food.

Is scarcity dangerous?

Glucose deficiency in medicine is commonly called hypoglycemia. We will not talk about its causes, but this condition is characterized by the following symptoms:

1. Decrease in body temperature (on average – from 34 to 35 degrees);
2. Slow heart rate;
3. The appearance of an "echo" in the heart rhythm (indicates a violation of normal blood flow in the coronary vessels);
4. Delayed reaction of the nervous system to external stimuli (due to low glucose levels, the process of assimilation of oxygen from the blood slows down).

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And in extreme cases, when the glucose level in the body decreases below 1.5 mmol /l, it is likely that the patient Hypoglycemic coma will occur is a kind of protective reaction of the body to a complex violation of physiological processes, as a result of insufficient glucose supply. That is, the body automatically "turns off" and slows down the work of the muscles, the brain, in order to save carbohydrate reserves due to their shortage, until their level normalizes.

Is there a sugar addiction?

There is no such thing as "sugar addiction" in scientific medicine. That is, there is no such disease. However, it should not be forgotten that glucose stimulates the production of serotonin and dopamine that evoke positive emotions. And it is to them that the brain can really "get used to".

That is, sugar addiction – It's addictive to high serotonin levels . It is unlikely that this effect can be compared with a full-fledged drug addiction, but still it has a place to be. Thus, sugar acts on the brain like a mild drug.

Is the so-called "sugar addiction" dangerous? Its main harm is a high load on the pancreas , which produces insulin. Over time, its tissue may become depleted, which leads to a decrease in the amount of insulin produced (in medicine, this is called "pancreatic tissue fibrosis"). As a result, hyperglycemia develops, and then type 2 diabetes mellitus. By the way, this is one of the most common algorithms for acquired diabetes that are diagnosed by endocrinologists.

How much should I consume per day?

Previously, it was believed that the "optimal" daily sugar intake for an adult was 76 grams of complex carbohydrates. However, this is the limit.

According to research by the Association for the Study of Heart Disease at Harvard University, the optimal rate is 37.5 grams per day , that is, more than 2 times less.

If this rule is followed, the possible harm from excessive sugar consumption for the cardiovascular system and the brain is completely eliminated.

Is it possible to completely abandon sweets?

It is important to separate the concepts of sugar and glucose as such.

It is impossible to completely abandon glucose, and even this is impossible. There is a small amount of glucose even in alcohol, not to mention fruits and vegetables. That is, there is no such diet in which the body would not receive glucose at all.

What happens if you completely give up glucose? In theory, a person will begin to actively lose fat mass , and subsequently he will develop a hypoglycemic coma. This will be preceded by a constant feeling of fatigue, a decrease in physical and mental performance, and a sharp decrease in blood pressure. At the same time, the body will replenish energy reserves with the help of accumulated fat (although first of all "grape sugar" accumulated in muscle tissue is used for this purpose).

It should also be noted that without simple carbohydrates the pituitary gland and hypothalamus are disrupted, which provokes a sharp decrease in the body's immune response . And subsequently, metabolism and the work of the reproductive system are disrupted. If the sugar level drops to 0 mmol / l (in fact, this is impossible), then the person will simply die.

Is it possible to completely abandon sugar? Sugar is chemistry, a product obtained artificially, and it does not matter what is made from natural products.  So it is possible and necessary to completely abandon eating store-bought refined sugar! You will more than receive the required amount of carbohydrates from your daily diet: vegetables and fruits, cereals, bread, and so on.

Top 5 Safest Sweets

Nutritionists have identified a whole list of "healthy" sweets for the brain – they can be consumed even if strict diets are followed, and especially for children, since sweets have a particularly harmful effect on the children's brain. These products include:

1. Dried fruits . Figs, prunes, dates, dried apricots and raisins are especially useful. The basis of their composition is those carbohydrates (fructose and glucose derivatives), fiber and water. They not only provide the body with energy, but also normalize the work of the entire digestive system.
2. Honey. It contains fructose (up to 50%), mineral trace elements, flavonoids, phytoncides and water. Regular consumption of honey significantly reduces the likelihood of developing atherosclerosis and subsequent stroke.
3. Dark chocolate. It contains easily digestible carbohydrates. And cocoa contains flavonoids, which additionally stimulate the production of serotonin. Scientists also claim that eating dark chocolate is good for heart function – the sensitivity of the sinus node improves and the heart rate normalizes.
4. Marmalade. It is based on pectin (it is obtained from natural soluble fiber) and sugar. You just need to take into account that homemade natural marmalade is useful for the brain, but the one that is sold in stores often also contains starch and vegetable oils.
5. Berries. Contain large amounts of fructose, phytoncides and ascorbic acid (which reduces the concentration of low-density cholesterol in the blood).

But athletes can still be advised to eat bananas - they are not the most useful for the digestive system, but after physical exertion they quickly normalize glucose levels and prevent the brain from experiencing oxygen starvation.

And what is better to avoid?

But doctors recommend categorically refusing the following sweets, especially for children (who have an excess of simple carbohydrates leads to the development of hyperactivity):

1. Factory cookies and other muffins. In order to save money and to increase the shelf life, manufacturers often add margarine and vegetable coconut oil to such sweets – they are practically not digested and do not carry any nutritional value. At the same time, such desserts contain only simple carbohydrates, that is, they are broken down quickly and lead to an abrupt increase in blood sugar levels ("complex" ones are preferred, and "simple" ones are recommended for breakfast).
2. Chocolate bars. Oddly enough, but as such there is a minimum of chocolate in them. Instead, nougat is used, sweeteners based on fat again. And excess body fat worsens blood flow in the brain – capillaries and arteries are simply clogged with atherosclerotic plaques.
3. Cream, milk desserts. They also often contain vegetable fats, and antibiotics – with their help, they increase the shelf life of products. And as carbohydrates, sweeteners are used here, which belong to simple sugars and increase glucose levels abruptly (this is especially dangerous in type 1 diabetes mellitus, when insulin is injected, but it is not produced in the body at all).
4. Chewing marmalade. Taste stimulants are almost always added to it, but sugar is a minimum (most often it is sweeteners). Therefore, very little energy is obtained from such a dessert, but many preservatives have a negative effect on the brain (for example, E320, which is added to increase shelf life, provokes accumulation in the brain, acts as a carcinogen and can cause brain cancer).

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In total, glucose is useful for the head only if it is not in excess in the body, and there is also no sugar deficiency. In this case, it is used to regulate all physiological processes, and is also responsible for the formation of neural impulses.

Glucose is also needed for the production of hormones, in particular, serotonin, which has a direct effect on human emotional health. But excess glucose can cause "sugar dependence", which subsequently causes type 2 diabetes mellitus, and also negatively affects the work of the entire cardiovascular system (which is why the brain also "suffers").