Emotional Highs and Lows: How Sugar Affects Your Mental Health*

Do you have a sweet tooth? Is dessert just too hard to resist? Are you a self-proclaimed chocoholic? Sugar lies hidden in plain sight in many of our favorite treats and even in seemingly healthy foods.

Most know that excess calories, especially empty calories from sugar, can add some extra weight, but research shows that sugar consumption can take a toll on our mental health, too.*

So, let's take a look at what science says.

Your unease loves sugar.

People who struggle with emotional ups and downs typically experience worry, panic, and excessive alertness. Sugar can intensify these effects by causing a surge of adrenaline, leading to hyperactivity and a hyper-reactive response to stress.*¹

Tired of constant mood shifts? The problem may be too much sugar.

A rapid rise followed by a sharp decline in blood sugar levels may lead to constant mood shifts.* Now, most are probably familiar with what 'sugar high' or 'sugar rush' means. In fact, we bet many are 'guilty' of grabbing a doughnut or soda for a quick pick-me-up during a tiring day.

But this energy seesaw isn't merely about exhaustion post some sugar indulgence. It's more about the emotional repercussions, such as irritability and mood changes.*

In fact, research found that a diet rich in sugar can increase the risk of developing mood shifts in men and recurring emotional disturbances in both genders.*^2,3

Sugar may zap your brain power.

Sugar may also contribute to declining cognitive abilities such as learning and memory. Recent studies suggest that high-sugar diets can negatively impact cognitive functions, even without significant weight gain or excessive calorie consumption.*

→ For example, a 2015 study found that high consumption of sugar-laden drinks can affect neurocognitive abilities, including decision-making and memory.*⁴

→ Another similar study revealed that healthy individuals in their 20s exhibited poorer memory and had difficulty controlling their appetite after consuming a diet rich in saturated fats and added sugars for just a week.*⁵

Avoiding the pitfalls of sugar? Easier said than done.

Let's be honest. Advertisements for sugary treats are everywhere. Breakfast grains, condiments like ketchup and marinara sauce, flavored dairy drinks, whole grain bread, and many products marked as low-fat, including fruity yogurts, can sometimes contain hidden sugars.

→ Recently, even children's smoothies and fruit drinks came under scrutiny in a BMJ Open article. The researchers highlighted that for a typical serving, "more than 40% of the examined products had a minimum of 19 grams of sugar, which is the full daily sugar limit for a child."⁶

(!) Even more worrisome? High sugar levels have also been found in baby and toddler food products.⁷

The best way to keep tabs on sugar consumption is to become familiar with nutritional labels. Even if the ingredient list mentions no sugars added, the nutritional information must reveal the product's carbohydrate and sugar content.

When craving sweets, here's what you may want to try instead.

But just because you're ditching or limiting processed sugar doesn't mean you have to deny yourself the pleasure of sweet-tasting food.

Nature offers a bounty of natural sweeteners that not only tantalize the taste buds but also come packed with nutritional benefits. Fruits, for instance, are nature's candy. Plus, most fruits are full of vitamins, minerals, and fiber. Just think of the rich sweetness of ripe mangoes, the refreshing taste of watermelon, or the subtle sweetness of blueberries.

Honey may be another option for those looking to lower their sugar intake. Did you know that honey has been used for centuries not just as a sweetener but also for its medicinal properties?*

And for those integrating nootropics into their wellness routine, many consider HCF® a priority—sugar-free and artificial sweetener-free options designed to complement your dietary needs effectively.*