A recent research study suggests a correlation between sugar consumption and deterioration of the brain, as well as cognitive skills.

In this study of the aging process, researches concluded participants with diabetes or borderline diabetes are more susceptible to dementia and Alzheimers.

However, researchers indicate “interventions that delay diabetes onset, as well as management strategies for glucose control, might help alleviate the progression of subsequent cognitive decline over the long term,” (http://bit.ly/2NLhuOP).

 

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What does this mean for our health?

We need to decrease the amount of sugar in our lives, to lower our blood sugar levels, decreasing our level of cognitive decline and improve our overall health.

What we should be doing is limiting daily sugar to 6 teaspoons (25 g) for women and 9 teaspoons (38 g) for men, per day.  However, the average American consumes 19.5 teaspoons (82 grams) every day. That translates into about 66 pounds of added sugar consumed each year, per person.

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What sugar-filled foods should you avoid?

High glycemic carbs are basically sugar, which is wheat, corn, and rice.

Of course, candy and most baked goods are loaded with sugar.

Since it is almost nearly impossible for me to go cold turkey on sugar…ain’t gonna happen!

But, I try limiting high glycemic servings to only three a week.

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HEALTHY FRIDAY NIGHT

STIR FRY

 

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Also, add the following low glycemic foods to your meal plan:

• Artichokes
• Artichoke hearts
• Asparagus
• Bamboo shoots
• Bean sprouts
• Broccoli
• Brussels sprouts
• Cauliflower
• Celery
• Cucumber
• Daikon
• Eggplant
• Leeks
• Lentils
• Lettuce, all kinds
• Beans (green, kidney, garbanzo)
• Greens (collard, kale, mustard, turnip)
• Mushrooms
• Okra
• Onions

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What to eat instead of carbs…

Eat carotenoids!

Carotenoids are molecules in plants that give them their bright orange or red colors.

Carrots, mangoes, oranges, tomatoes, and grapefruits contain carotenoids.

Carotenoids are useful in the body because they can clear out dangerous molecules that could be harmful to your brain and other parts of your body.

Replace starches in your diet that are high in carbohydrates, with carotenoids to increase the strength of your brain. 

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Also check out: 7 Dietary Changes to Stimulate Your Brain

Reducing Cancer Risk With Food

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Swap Sugar With Fat For Fuel 

Typically when you are low on energy, you rely on sugar to give you a boost. However, this is harmful to your health because processed sugary foods are not good for you.

Healthy fats can give your body the energy it needs without all the sugar.

Additionally, good fats can help you fight against brain damage.

A recent study found that a diet high in healthy fats improved cognition in Alzheimer’s patients.

Healthy fats include: avocados, cheese, dark chocolate, whole eggs, fatty fish, nuts, chia seeds and full-fat yogurt.

You should not eat even healthy fats all the time; just include it in a balanced diet with protein and fiber.

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REDUCE SUGAR = HEALTHY BRAIN