Worst time of day to reach for sugar may surprise you, according to brain health experts
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Eating something sugary in the afternoon may seem like an easy fix for low energy, but timing can have an impact on brain health, experts say.
For many Americans, the most delicate eating decisions of the day are made between lunch and dinner, and according to recent research and reports, these decisions may have long-term consequences for how the body and brain handle blood sugar later in the day.
Experts say the timing and type of snacks are more important than most people think.
‘ADDICTIVE’ ULTRA-PROCESSED FOODS ARE INCREASED IN CHRONIC DISEASES, RESEARCHERS SAY
“Blood sugar dips are a big problem because we don’t have a reserve tank in our brain,” said Kiara DeWitt, a Texas-based certified neurology nurse and chief of clinical operations for Medical Directors Co.
“It’s all about a steady flow of glucose,” DeWitt told Fox News Digital.
Experts say sugary snacks between lunch and dinner can trigger blood sugar crises that stress the brain. (iStock)
“Processed foods containing simple sugars and inflammatory seed oils raise your glucose faster. … The less you eat these snacks, the less stress you create on your brain.”
He added that ultra-processed snacks high in added sugar can cause rapid spikes followed by sharp drops in blood sugar, triggering inflammation and insulin resistance and impairing the functioning of neurons over time.
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These effects may be exacerbated between 2pm and 4pm, when cortisol naturally drops and energy from lunch is depleted.
When glycogen stores are low, blood sugar spikes and dips feel more extreme, which can be especially taxing on the brain, DeWitt said.
Keeping blood sugar levels stable may help preserve memory and cognitive functions over time, experts say. (iStock)
Studies have shown a link between post-meal blood sugar spikes and the risk of Alzheimer’s, the most common type of dementia. A comprehensive genetic analysis found that people whose blood sugar rose two hours after eating were 69% more likely to develop Alzheimer’s disease.
“Over time, high blood sugar damages blood vessels in the brain, increasing the risk of memory and learning problems,” registered dietitian Tanya Freirich of North Carolina previously told Fox News Digital.
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Experts emphasize that sugar itself is not the enemy, but rather refined, quickly absorbed sugar.
For example, whole fruit behaves very differently than cookies or candy.
Pictured is a fruit salad consisting of blueberries, strawberries, grapes and bananas, among other foods. “How you snack is just as important as when you decide to snack,” said one expert. (iStock)
Fiber provides antioxidants that slow digestion and protect brain cells while preventing sharp glucose spikes.
The problem is that simple sugars and processed foods push glucose up quickly and crash it down just as quickly, DeWitt said.
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Experts recommend snacks that combine protein, fiber and healthy fats, which help keep glucose within a narrow, steady range for hours.
DeWitt’s preferred options include hazelnuts, Greek yogurt, and apple slices with hazelnut butter.
Experts say whole fruits are digested more slowly than sweets and help prevent sharp spikes in blood sugar. (iStock)
“How you snack is just as important as when you decide to snack,” he said.
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Fox News Digital’s Melissa Rudy contributed reporting.
