You think a chocolate bar will pull you out of your afternoon slump and give you the energy to keep going even in the last hours of the day? Wrong.
On the contrary, sugar makes you tired and robs you of your energy. In this article, you'll learn why this is the case and why sugar is an absolute killer of your productivity and mental performance.
We'll also tell you the best and healthiest sugar alternatives!
Table of contents
BRAINEFFECT HACK : Sugar isn't your body's only source of energy. On a low-carbohydrate diet, your body can produce ketones from various fats and use them as an effective energy source. It extracts these particularly efficiently from medium-chain fatty acids, like our ROCKET C8 .
1. Why sugar is addictive
Even if this may sound exaggerated to some, sugar is a drug, like alcohol, nicotine, or even cocaine. Why is that?
The moment you eat sugar , your body releases dopamine , the human happiness hormone , which has a feedback effect and drives you to do the same things that caused the hormone to be released.
As wonderful as such a high feels, it is difficult in connection with real drugs, because it is responsible for the risk of addiction, for example, to alcohol or cocaine.
The consumption of sugar also binds to the dopamine receptors , turning it into a genuine drug that triggers a reward mechanism in the brain .
Afterwards you feel good , but only until the sugar has been broken down again and you long for the next sugar rush.
The desire for more sugar is an “ addictive response ” of your body and fighting it costs you strength and energy.
You also find it difficult to concentrate on other things, and you lose focus and thus your mental performance . Want to learn more about the happiness hormone dopamine? Then read more about it in our article here .
2. Sugar and its negative effects on the brain
A diet high in sugar impairs your cognitive functions and memory . A study in the Journal of Physiology also found that sugar slows down or blocks synapses in the brain. [1]
Regular sugar consumption makes the brain resistant to the hormone insulin , which is produced when sugar is consumed.
However, insulin is needed as an important component in the hippocampus , the center of the brain where memories are processed.
Sugar impairs your memory and recall. Current research goes even further, finding a link between long-term increased sugar consumption and Alzheimer's disease.
According to a recent study from the University of California, sugar also promotes so-called free radicals in the membranes of the brain, thereby impairing the ability of our nerve cells to communicate. [2]
This slows down the speed at which information is transmitted in your brain. UCLA research found that test subjects felt somewhat foggy and were less able to concentrate.
The study also suggests that there is a strong link between increased sugar consumption and a reduction in how well one can follow instructions and processes.
Nicole Avena explains in more detail the effect of sugar on the brain and the associated dopamine release in the following TED Talk:
3. Insulin levels - After the high comes the low
If you feel a surge of energy after eating a piece of cake, it's not just your body's trick. Sugary foods actually give you a high .
But the sweet snack after lunch is also responsible for you falling into a motivational and concentration slump in the afternoon and your productivity suffering extremely as a result.
A study from Princeton University has now established a connection between human behavior and mood and sugar. [3]
The sugar you consume is broken down very quickly through the release of insulin , thus increasing the release of dopamine. This initially makes you feel good and energized.
However, because the body often secretes more insulin than needed , the high is quickly followed by a low . Blood sugar levels quickly drop again, even lower than normal.
In this state, you're tired, exhausted, unfocused , and distracted. This is your body's way of signaling that it needs to replenish energy very quickly, and it's preventing you from thinking about anything else.
Your mood also suffers ; you become irritated , impatient , and more likely to get angry when you're "low blood sugar." So, sugar doesn't just affect your head, it also affects your emotional state.
4. Full concentration and more mental performance without sugar
Who would have thought that a simple food could have such a dramatic impact on your life? When you eat healthy and essentially avoid sugar , your body actually feels significantly better, because your insulin levels remain stable , and so do your mood and ability to concentrate.
But which foods are suitable for satisfying your sweet tooth without having a negative impact on your performance?
Protein- and fiber-rich foods are ideal, and they also make a better snack during your lunch break . These are non-addictive and do n't affect your insulin levels . A salad or apple between meals are also a healthy alternative to cookies.
This can help combat reduced focus and mood swings. You'll also stay full longer and think about food less often. When choosing foods, you should only rely on carbohydrates from whole grain products or legumes , as well as oily fish .
If you don't find it difficult to avoid carbohydrates completely, you can also consider a ketogenic diet .
You can find out more about this diet, which produces ketone bodies in your liver, which are an ideal energy source for your brain, here .
The most important nutrients to boost your memory include all foods in the BRAINFOOD category, which contain a lot of vitamin E and omega 3 fatty acids, such as nuts, olives, fish and avocados.
5. Conclusion
Sugar acts like a hard drug on dopamine production in our brain. This is why it's so difficult to abstain from sugar. Sugar consumption also leads to poorer physical and mental performance.
Alternatively, it makes sense to gradually wean yourself off heavy sugar consumption and switch to foods with a higher protein and fiber content.
6. Sources
[1] http://www.sciencedirect.com/science/article/pii/S0149763407000589
[2] https://www.ncbi.nlm.nih.gov/pubmed/22473784
[3] http://www.webmd.com/food-recipes/features/your-brain-on-sugar#1
[4] https://www.ncbi.nlm.nih.gov/pubmed/22473784
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