That afternoon snack you’re eating could be increasing your risk of dementia

People are living longer these days, with the average life expectancy of people in the US reaching 80.7 years for women and 74.1 for men, according to a scientific study published in JAMA. Unfortunately, for many people, their later years are not spent in good health.

According to the same study, the US has the largest gap between health expectancy (the number of years we spend in good health) and life expectancy (the number of years we live). Dementia is one of the biggest threats to health. According to the National Institutes of Health, researchers estimate that 42 percent of Americans over age 55 will eventually develop dementia.

Are you ready for some good news? You can control your brain health more than you probably think. A 2024 report published in The Lancet says that about 45% of dementia cases can be prevented through diet and lifestyle. It is certainly our daily habits that affect our health the most, including our brain health. There’s one common habit, in particular, that the brain health experts we spoke with said could be increasing the risk of dementia without them even realizing it.

The afternoon habit that could increase your risk of dementia

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When lunch hits, what do you reach for? If it’s something sugary, you could increase your risk of dementia. According to the brain health experts we spoke to, there’s plenty of scientific research showing a link between a high-sugar diet and an increased risk of dementia, especially when something sugary is eaten in the afternoon.

Julie Andrews, a registered dietitian who specializes in the MIND diet (an eating plan designed to reduce the risk of dementia) and author of The MIND Diet Plan and Cookbookshared that one reason for the link between a high-sugar diet and dementia risk is that sugary foods raise blood sugar levels. “Studies show wide variations in blood glucose levels over a long period of time – both highs and lows – can increase the risk of dementia 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 affect everyone, not just those with diabetes,” said Andrews.

Dr. Alvaro Pascual-Leone, professor of neurology at Harvard Medical School and chief medical officer at Linus Health, also told HuffPost that having chronically unstable blood sugar levels can have a negative impact on the brain. “Insulin regulation is not only important for metabolism, but also for the brain itself,” he said. He explained that a high-sugar diet can lead to brain insulin resistance, which is when brain cells can’t use glucose properly. This can lead to memory loss and dementia. Pascual-Leone said this is informally referred to as type 3 diabetes.

“Unstable or high blood glucose can contribute to damage to blood vessels, including the small ones that feed the brain. It’s linked to oxidative stress, which can injure brain cells. It can also interfere with how brain cells use energy, since glucose is the brain’s main fuel,” said Dr. Dung Trinh, MD, Irvine Clinic and International Medicine in California.

In addition to raising blood sugar, The MIND Diet for Beginners author and registered dietitian Kelli McGrane told HuffPost that sugar also impacts the brain’s reward system. “One reason sugar is so appealing is that it triggers the release of dopamine in the brain’s reward pathway. While occasional or moderate intake is usually not a concern, consistently high sugar intake can overstimulate this system. Over time, this can negatively affect learning, memory, mood regulation and even motivation,” she said.

What’s so bad about the afternoon?

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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 latter half of the day compared to the morning, making the spike in blood sugar from sugary snacks even more dramatic.

Andrews and Pascual-Leone both told HuffPost that another reason why eating something high in sugar later in the day is particularly harmful is that it can prevent you from getting a good night’s sleep. Tringh said this too, pointing out that sugar can affect sleep, and not getting enough sleep increases the risk of dementia.

Pascual-Leone explained that sleep is crucial for protecting against dementia, as it is when the brain removes neurotoxic proteins. If these toxic proteins (especially those called beta-amyloid and tau) aren’t removed, he said, they can interfere with communication between neurons. Scientific research shows a clear link between beta-amyloid and tau accumulation and dementia.

What about fruit?

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You may be wondering if all sugary foods affect 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.

“Cookies and candy are mostly refined sugar and refined flour—they get into the bloodstream quickly, raise blood sugar, and don’t bring much nutrition with them. Whole fruit, on the other hand, comes packed with fiber, which slows down the absorption of sugar, vitamins, minerals, and antioxidants that help protect brain cells, and water, which helps hydrate. He said that means when you eat fruit, your blood sugar doesn’t rise to so quickly, and the brain receives protective nutrients, which is not the case with foods such as cookies or candy.

McGrane pointed out that many fruits also contain antioxidants and plant compounds that support brain health, such as berry anthocyanins, which have been linked to improved cognitive function and reduced inflammation in the brain.

How to satisfy your sweet tooth without harming your brain

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While it’s important to be aware of the link between sugar and dementia risk, all four experts stressed that it doesn’t mean you have to completely cut sugar out of your life. Pascual-Leone said that experiencing pleasure is important for mood and brain health, and eating foods we love (even if they lack nutritional benefits) is part of that. Instead of cutting out sugary snacks entirely, he recommends eating them in moderation and making a point to savor the experience when you have them.

To minimize blood sugar spikes when you have a sugary treat, Andrews recommends pairing it with something high in fiber or protein. “Consumption of sugar alone is one of the main ways to cause blood sugar to rise and fall (highs and lows), so pairing it with foods that help maintain blood glucose levels even when overweight will help,” she said.

Don’t even wait until you’re hungry to have a snack. Tingh explained that when your blood sugar levels drop (which happens when you haven’t eaten in a while), you’re 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. “By making balanced meals and snacks, it’s easier to choose wisely,” he said.

Because blood sugar spikes are more dramatic in the second half of the day and can interfere with sleep, if you’re going to have a sugary snack, having it earlier in the day can minimize the impact on the brain.

Want some sweet snack ideas that brain health experts would approve of? Trinh and McGrane are both big fans of dark chocolate. “Dark chocolate is rich in cocoa flavanols, which have been shown to support healthy blood flow to the brain and fight inflammation,” McGrane said.

Berries and nuts are another great no-prep snack option that Trinh recommended. Berries are loaded with brain-supporting antioxidants, and the fat and protein in nuts provide satiety and minimize blood sugar spikes.

Here’s the biggest takeaway all four experts want people to know: A high-sugar diet increases the risk of dementia. This doesn’t mean you should avoid sugar completely. But it does mean you should watch your intake, and when you do enjoy something sugary, it helps to pair it with a food with fiber, protein, or fat to lower your blood sugar. When you have something sweet, enjoy it! After all, that’s what it’s for.

This article originally appeared on HuffPost.

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