{"id":437501,"date":"2026-01-26T00:23:11","date_gmt":"2026-01-26T00:23:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/437501\/"},"modified":"2026-01-26T00:23:11","modified_gmt":"2026-01-26T00:23:11","slug":"your-choice-of-afternoon-snack-could-increase-your-risk-of-dementia","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/437501\/","title":{"rendered":"Your Choice Of Afternoon Snack Could Increase Your Risk Of Dementia"},"content":{"rendered":"

People are living longer these days, with the average life expectancy for people in the U.S. reaching 80.7 years for women and 74.1 for men, according to a scientific study published in JAMA<\/a>. Unfortunately, for many people, their later years are not spent in good health.\"Two<\/p>\n

FilippoBacci \/ Getty Images<\/p>\n

According to the same study, the U.S. has the largest gap between healthspan (the number of years one spends in good health) and lifespan (the number of years one lives). Dementia is one of the biggest threats to healthspan. According to the National Institutes of Health<\/a>, researchers estimate that 42% of Americans over 55 will eventually develop dementia.<\/p>\n

Ready for some good news? You can control your brain health more than you probably think. A 2024 report published in The Lancet<\/a> says that an estimated 45% of dementia cases are preventable through diet and lifestyle habits. Certainly, it\u2019s our everyday habits that impact our health the most, including our brain health. There\u2019s one common habit in particular that brain health experts we talked to said could be increasing one\u2019s dementia risk without them even realizing it.<\/p>\n

The Afternoon Habit That Could Increase Dementia Risk<\/p>\n

Related: 16 Absolutely Wild Cooking Facts That I Refuse To Believe Are True \u2014 Even Though They Actually Are<\/a><\/p>\n

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Tara Moore via Getty Images<\/p>\n

When the afternoon munchies hit, what do you reach for? If it\u2019s something sugary, you could be increasing your risk of dementia. According to brain health experts we talked to, there is a wealth of scientific research showing a connection between a high-sugar diet and increased dementia risk,\u00a0particularly when something sugary is eaten in the afternoon.<\/p>\n

Julie Andrews,<\/a> a registered dietitian specializing in the MIND diet (an eating plan created to lower dementia risk) and the author of The MIND Diet Plan and Cookbook<\/a>,<\/a> shared that one reason for the link between a high-sugar diet and dementia risk is that sugary foods spike blood sugar levels. \u201cStudies show<\/a> large variations in blood glucose levels over a long period of time \u2014 both highs and lows \u2014 can increase dementia risk because it can damage blood vessels in the brain, cause inflammation in the body and starve brain cells of the fuel they need to function properly. This can impact everyone, not just those with diabetes,\u201d Andrews said.<\/p>\n

Dr. Alvaro Pascual-Leone,<\/a> a professor of neurology at Harvard Medical School and the chief medical officer at Linus Health<\/a>, also told HuffPost that having chronically unstable blood sugar levels can negatively impact the brain. \u201cInsulin regulation is not just important for metabolism. It\u2019s also important for the brain itself,\u201d he said. He explained that a high-sugar diet can lead to brain insulin resistance, which is when the brain cells can\u2019t use glucose properly. This can lead to memory loss and dementia. Pascual-Leone shared that this is unofficially being referred to as\u00a0type 3 diabetes<\/a>.<\/p>\n

\u201cUnstable or high blood sugar may contribute to damaging blood vessels, including the tiny ones that feed the brain. It\u2019s linked to oxidative stress, which can injure brain cells. It may also\u00a0interfere with how brain cells use energy, since glucose is the brain\u2019s main fuel,\u201d said Dr. Dung Trinh<\/a>, the chief medical officer of Healthy Brain Clinic and an internist with MemorialCare Medical Group in Irvine, California.<\/p>\n

Besides raising blood sugar, MIND Diet for Beginners<\/a> author and registered dietitian Kelli McGrane\u00a0<\/a>told HuffPost that sugar also impacts the brain\u2019s reward system. \u201cOne reason sugar is so appealing is that it triggers dopamine release in the brain\u2019s reward pathway. While occasional or moderate intake isn\u2019t typically concerning, consistently high sugar intake can overstimulate this system. Over time, this may negatively affect learning, memory, mood regulation and even motivation,\u201d she said.<\/p>\n

What\u2019s So Bad About The Afternoon?<\/p>\n

Related: It’s Kinda Sad, But The Average American Can’t Name 50+ Fruits And Vegetables To Pass This Quiz<\/a><\/p>\n

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TPROduction \/ Getty Images<\/p>\n

Afternoon blood sugar spikes are especially bad for brain health, Pascual-Leone said. He explained that this is because glucose intolerance is naturally lower in the later half of the day compared to the morning, making blood sugar spikes from sugary snacks even more dramatic.<\/p>\n

Andrews and Pascual-Leone both told HuffPost that another reason why eating something high in sugar later in the day is particularly detrimental is that it can get in the way of sleeping well. Tringh said this too, pointing out that sugar\u00a0can impact sleep, and consistently not getting enough sleep increases the risk of dementia<\/a>.<\/p>\n

Pascual-Leone explained that sleep is crucial for protecting against dementia because it\u2019s when the brain clears out neurotoxic proteins. If these toxic proteins (specifically ones named beta-amyloid and tau) aren\u2019t cleared out, he said, they can interfere with communication between neurons. Scientific research shows<\/a> a clear connection between beta-amyloid and tau accumulation and dementia.<\/p>\n

What About Fruit?<\/p>\n

Related: This 15-Question Egg Quiz Is So Hard, You Won’t Be Able To Ace It Unless You Go For Brunch Regularly<\/a><\/p>\n

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Daniel Grizelj via Getty Images<\/p>\n

Perhaps you\u2019re wondering if all foods with sugar impact the brain in these ways. For example, will snacking on fruit have the same impact on the brain as a cookie? According to all four experts, not exactly.<\/p>\n

\u201cCookies and candy are mostly refined sugar and refined flour \u2014 they hit the bloodstream quickly, spike blood sugar and don\u2019t bring much nutrition with them. Whole fruit, on the other hand, comes in a package with fiber, which slows down how fast sugar is absorbed, vitamins, minerals and antioxidants that help protect brain cells, and water, which helps with fullness and hydration,\u201d Trinh said. He said that this means that when you eat fruit, blood sugar doesn\u2019t rise as quickly and the brain is getting protective nutrients, which doesn\u2019t happen with foods like cookies or candy.<\/p>\n

McGrane pointed out that many fruits also contain antioxidants and plant compounds that support brain health, such as anthocyanins<\/a> in berries, which have been linked to improved cognitive function and reduced inflammation in the brain.<\/p>\n

How To Satisfy Your Sweet Tooth Without Negatively Impacting Your Brain<\/p>\n

Related: “It Has Slowly Faded Away Over Time”: 23 Food Trends That Were Once Extremely Popular, But Have Since “Quietly Disappeared” From Society<\/a><\/p>\n

\"Elderly<\/p>\n

IURII KRASILNIKOV \/ Getty Images<\/p>\n

While it\u2019s important to be aware of the connection between sugar and dementia risk, all four experts emphasized that this doesn\u2019t mean you have to cut sugar completely out of your life. Pascual-Leone shared that experiencing pleasure is important for mood and brain health, and eating foods we love (even if they\u2019re void of nutritional benefits) is part of that. Instead of nixing sugary snacks completely, he recommends eating them in moderation and making it a point to savor the experience when you do have them.<\/p>\n

To minimize the spike in blood sugar when you do have a sugary treat, Andrews recommends pairing it with something high in fiber or protein. \u201cConsuming sugar alone is one of the main ways to cause a spike and drop (highs and lows) in your blood sugar, so pairing it with foods that help keep your blood glucose levels even keel will help,\u201d she said.<\/p>\n

Don\u2019t wait until you\u2019re hangry to get yourself a snack either. Tingh explained that when blood sugar levels drop (which happens when you haven\u2019t eaten in a while), you\u2019re more likely to reach for the fastest sugar, which is often in the form of something high in added sugars and low in nutritional value. \u201cHaving balanced meals and snacks makes it easier to choose wisely,\u201d he said.<\/p>\n

Since blood sugar spikes are more dramatic in the latter half of the day and can interfere with sleep, if you are going to have a sugary snack, having it earlier in the day can minimize the impact on your brain.<\/p>\n

Want some sweet snack ideas that brain health experts would approve of? Trinh and McGrane are both big dark chocolate fans. \u201cDark chocolate is rich in cocoa flavanols, which have been shown<\/a> to support healthy blood flow in the brain and combat inflammation,\u201d McGrane said.<\/p>\n

Berries and nuts are another great zero-prep snack option that Trinh recommended. The berries are loaded with brain-supporting antioxidants and the fats and protein in the nuts provide satiety and minimize blood sugar level spikes.<\/p>\n

Here\u2019s the biggest takeaway all four experts want people to know: Having a diet high in sugar increases the risk of dementia. This doesn\u2019t mean you should avoid sugar completely. But it does mean you should watch your intake and, when you are enjoying something sugary, it helps to pair it with a food with fiber, protein or fats to blunt the blood sugar spike. When you do have something sugary, enjoy it! After all, that\u2019s what it\u2019s meant for.<\/p>\n

This article originally appeared on HuffPost.<\/a><\/p>\n

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Also in Tasty: If You Can Name Even 11\/20 Of These Soups From A Photo, You’re Absolutely A Food Expert<\/a><\/p>\n

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Read it on BuzzFeed.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"People are living longer these days, with the average life expectancy for people in the U.S. reaching 80.7…\n","protected":false},"author":2,"featured_media":437502,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[228083,64,63,33245,9757,528,137,191558,228084],"class_list":["post-437501","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-alvaro-pascual-leone","tag-au","tag-australia","tag-blood-sugar-levels","tag-dementia","tag-getty-images","tag-health","tag-julie-andrews","tag-sugary-foods"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/437501","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=437501"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/437501\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/437502"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=437501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=437501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=437501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}