What Happens to Your Brain When You Cut Back on Sugar, According to a Neuroscientist
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In a perfect world, we’d be able to eat as many sweets as we want—whenever we want them—without any consequences. In reality, however, we know that’s just not possible. While we’d love to end each night with a couple slices of sticky toffee honeycomb cake or chocolate glazed espresso cheesecake, we’re pretty aware of the adverse effects of excess sugar. But still, sweet treats can feel really hard to resist at times, which is why we reached out to neuroscientist Dr. Nicole Avena, an expert in the field of food addiction, to learn what happens to our brains when we eat less sugar—you know, as motivation to think twice about that venti double chocolaty chip crème Frappuccino.
Meet the Expert
Dr. Nicole Avena, Ph.D., is a research neuroscientist, author and expert in the fields of nutrition, diet and addiction. She has a Ph.D. in Neuroscience and Psychology from Princeton and completed her postdoc in molecular biology at Rockefeller. She is an Associate Professor of Neuroscience at Icahn School of Medicine at Mount Sinai and a Visiting Professor of Psychology at Princeton University. Avena is the author of several books including Sugarless: A 7-Step Plan to Uncover Hidden Sugars, Curb Your Cravings, and Conquer Your Addiction.
What Happens to Your Brain When You Cut Back on Sugar?
Avena admits that while it's tough to resist sweet treats, especially because they provide instant gratification, “cutting down on added sugar can lead to remarkable brain changes.” Here’s what happens when you decide to dial back on the sugar intake.
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How to Cut Back on Sugar Successfully and Sustainably
Now that you’ve heard about how cutting out—or at least back on—sugar can have some pretty profound benefits, you might be wondering how to effectively scale back your sugar consumption long-term. Avena has a few tips for tackling this challenge:
Be More Mindful of Sugar Consumption: Avena says the first step is to become more aware of where sugar lurks—which can be tricky because it’s not always obvious, since many foods that appear healthy are secretly loaded with sugar. “Start by reading labels and identifying hidden sugars in processed foods and beverages,” Avena advises. “By knowing what you're putting into your body, you can make more informed choices and gradually reduce your sugar intake.”
Add Probiotic and Prebiotic Supplements to Your Routine: We heard above about the connection between the brain and the gut. Cutting back on sugar is the first step in creating a healthy gut and brain, and Avena says the next step is adding probiotic and prebiotic supplements to help your gut and brain health into your daily routine. She recommends Jarrow Formulas Saccharomyces Boulardii + MOS.
Reduce Sugar in Moderation: “Rome wasn't built in a day, and neither is a sugar-free lifestyle,” Avena admits. “Instead of going cold turkey, focus on gradually reducing your sugar consumption. Start by cutting back on sugary snacks and desserts, and gradually replace them with healthier alternatives like fruits, nuts or dark chocolate.”
Introduce Nutritious Substitutions: Healthy eating doesn’t have to be boring. As you reduce your sugar intake, try experimenting with nutritious alternatives, whether that means swapping out soda for sparkling water or opting for a piece of fruit instead of a candy bar. Avena adds that eating nutritious, non-starchy vegetables like tomatoes and cucumbers will support healthy blood sugar levels and can help you avoid cravings. “Additionally, to help improve cognitive clarity and focus, try eating more sweet potatoes, as they contain an inactive form of vitamin A known as carotenoids. Carotenoids have the power to improve our cognitive function over time.”
Get Your Beauty Sleep: Per Avena, you should aim for seven to nine hours of quality sleep each night and establish a consistent sleep schedule to support your efforts in cutting down on sugar. “Quality sleep not only helps regulate appetite hormones but also enhances willpower and decision-making, making it easier to resist unhealthy food choices,” she explains, while also recommending adding supplements like Jarrow Formulas Sleep Optimizer, which combines herbs and amino acids to help you fall asleep and support a regular sleep cycle.
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