Alzheimer's & Dementia, the journal of the Alzheimer's Association, published an alarming study about sugary beverages and early signs of Alzheimer's disease. Using M.R.I scans and memory tests, researchers examined the brains of more than 4,000 people over the age of 30. They compared this data to their sugary beverage consumption. In this particular study, "sugary beverages" included sodas and fruit juices, which also tend to have plenty of added sugars. 1
What did they find?
The more sugary drinks consumed, the lower people scored on memory tests and the smaller their total brain volume.
This is significant because brain shrinkage is related to an increased risk of Alzheimer's disease. In fact, a 2011 study in Neurology found that brain shrinkage seen in M.R.I imaging may occur about 10 years before Alzheimer's disease is diagnosed. 2
While genetics are involved in many cases of Alzheimer's, research such as this study suggest that a host of factors beyond genetics may play a role in the development of Alzheimer's disease. Nutrition is one of them.
Interestingly, even past studies have shown a link between high blood sugar levels and a higher risk of dementia. For example, a 2013 article in the journal Current opinion in clinical nutrition and metabolic care pointed out that there is a strikingly strong connection between type 2 diabetes and Alzheimer's disease. In what way? Both disorders share the same demographic profiles, the same risk factors, and even similiar clinical and biochemical features.
In other words, those having type 2 diabetes have an increased risk of developing Alzheimer's disease. Is this risk high only for people with diabetes, though?
The answer is no, according to a study funded by the National Institutes of Health. In this study, even the participants that did not have diabetes had a higher risk of dementia. In general, their blood sugar levels were averaging around 115 mg/dl. 4
The damage caused by sugary drinks goes beyond metabolic problems. It appears they are seriously harmful for the brain, too.
Minimizing added sugars should be a priority. According to the 2015 Dietary Guidelines of America, added sugars should be limited to no more than 10% of total daily calories. For someone who consumes 2,000 calories a day, that comes out to 12 teaspoons (or 48 grams) of sugar maximum each day. For many, who have lower calorie needs, the limit is even less.
Instead of obsessing over teaspoons and grams, however, it's easier to focus on choosing healthier options in the first place. Replace products high in added sugars with healthier options.
Many nutrition experts have found that those who "crave" sodas actually crave the carbonation. Why not try naturally flavoring some sparkling water with lemon, lime, or a berry of your choice.
EnergyFirst's Greenergy has zero added sugars. ProEnergy whey protein isolate has only 1 gram of added sugar per serving. Options like these can help you keep added sugar intake under control.
References
1. Sugary beverage intake and preclinical Alzheimer's disease in the community. Pase, Matthew P. et al. Alzheimer's & Dementia: The Journal of the Alzheimer's Association , Volume 0 , Issue 0
2. Neurology. 2011 Apr 19;76(16):1395-402.
3. Curr Opin Clin Nutr Metab Care. 2013 Jul;16(4):440-5.
4. N Engl J Med 2013; 369:540-548