Is It True That Sugar Improves Mental Performance?

Until recently, many people have mistakenly believed that sugar improves mental performance. But recent studies question this. Now researchers know that the body has very effective mechanisms that supply the brain with glucose without the need to consume sugar.

The brain relies on a continuous supply of glucose from the bloodstream to maintain proper function. Therefore, it competes with the rest of the body’s organs for glucose when the level drops. If this happens, the following mechanisms will arise:

• First, glucose is extracted from the blood.
• Second, the amount of glucose that the rest of the body’s cells receive is limited.

If the blood sugar drops due to a food deficit, the body has other ways to obtain this nutrient. The primary mechanism for this is gluconeogenesis.

It consists of the formation of glucose from proteins and fatty acids. In general, it is an effective mechanism that allows the body to maintain a safe blood sugar level during fasting conditions or when a person is not consuming enough carbohydrates.

Memory: Does Sugar Improve Mental Performance?

Some studies associate the administration of sugar with an improvement in short-term memory. This type of intake usually consists of drinking sugary liquids. The results show that intense mental tasks respond well to glucose administration.

Until recently, experts argued that the brain works optimally with 25 grams of glucose circulating in the bloodstream, which is about the amount that a banana contains. But recent articles conclude that people with better glucose tolerance have better memory. 

This situation is important for people with diabetes who develop insulin resistance that does not allow glycemia to be well tolerated. Therefore, the body has very effective mechanisms that are able to obtain glucose from proteins and fatty acids to maintain blood sugar levels. This gives the brain the right amount of glucose, ensuring efficient mental performance.

On the other hand, studies show that hydration plays a major role in cognitive performance. Therefore, a person who is even just a little bit dehydrated will get lower results on skills associated with memory, concentration, etc.

Refined sugar: Is it worse than complex carbohydrates?

Some articles argue that the intake of refined sugar results in the loss of short-term memory after intake. Studies have also shown that sugar intake can sometimes lead to cognitive impairment and the development of complex diseases. 

The incidence of ADHD is higher in young people with a diet rich in saturated fat and refined sugars compared to those who eat a healthier diet.

Foods that improve mental performance

Although simple sugars can negatively affect cognitive functions, there are other nutrients that can improve brain function. An example is caffeine in moderate amounts, which acts as a natural stimulant and helps boost and maintain brain health.

Nitrites present in foods such as beets increase vasodilation and therefore blood flow to the brain. The primary consequence of this is a greater contribution of nutrients to the brain and an improvement in cognitive performance.

Some vitamins such as vitamin C can also have positive effects on mental performance as well as the health of the individual. These vitamins can help prevent cognitive impairment such as that seen in patients with Alzheimer’s.

Is it appropriate for sugar to improve mental performance?

Glucose is the brain’s primary fuel source. However, the intake of sugary foods is not necessary to ensure proper brain function. The body has very efficient mechanisms that ensure that enough glucose reaches the brain to maintain brain functions.

In fact, consuming a lot of simple sugars can worsen the cognitive functions and the development of complex diseases.

Thus, if you want to improve your mental performance and brain function, it is best to eat a healthy and balanced diet. For example, if you need a quick boost, you can eat foods that are rich in vitamin C and nitrites.