Is it time to rethink your snacking choices? Perhaps it is finally time to hide the candy bowl, because new research reveals that daily thinking problems are often caused by snacks with added sugar. Impaired thinking may feel like slower or more sluggish thoughts, or a lack of motivation to concentrate, particularly in the afternoon. Sweet snacks directly impair thinking in ways that can make focused work feel more challenging.
Sweet snacks are common in the Western Diet. The American Heart Association suggests that adults consume an average of 17 teaspoons of added sugar per day, exceeding the recommendations nearly three-fold. These industrialized foods involve items such as granola bars, chocolate candy, and pastries. These spike blood sugar and require large releases of insulin. Over time, high intake of refined carbohydrates is associated with weight gain and insulin resistance.
Of course, these snacks also pose a threat to brain health. And the recent study is alarming because it suggests that our daily thinking skills reflect our sweet choices. The results just may make you think twice about trips to the vending machine, cookie jar or candy bowl.
Research in healthy adults used repeated cognitive tests before and after eating either non-refined carbohydrate or refined carbohydrate-based foods. Blood sugar levels were measured, and additional cognitive tests were conducted to evaluate performance. Those who ate more sweet snacks between meals demonstrated worse cognitive performance.
The study controlled for potential confounds, including age, sex, level of physical activity, and more. (This is important because those with higher BMIs tend to have slightly slower thinking abilities.) Even with many controlled variables, the results were clear: “The higher the consumption of refined carbohydrates between meals, the lower the cognitive performance.”
Specific foods that caused thinking impairments in the study included cookies, cakes, pasties, chocolate, sweetened beverages, and sweetened dairy products. Importantly, the cognitive deficits these foods caused can be avoided by substituting them for less-processed options.
Compared to ultra-processed foods, traditional foods rarely cause high blood sugar spikes because they have no added sugar. They also tend to provide fiber, which slows down gut transit and reduces the risk of a sugar spike. For instance, nuts, fresh fruit and vegetables do not cause blood sugar to rise quickly, and they do not impair thinking skills.
How will you eat today? Adding healthier options to your snacking routine takes practice. Cravings are common, but incorporating fresh options can offer satisfying substitutions. If you notice persistent desires for sweets, these can be addressed by opting for naturally sweet alternatives. For example, healthier options include fresh fruits like berries, apples, and citrus, or a frozen blended banana (for nice-cream). Fruity herbal or peppermint teas are also refreshing and flavorful and can help us make peace with our cravings.
Choose nutrient-dense snacks: Opt for snacks that provide a good balance of healthy nutrients, including vitamins, minerals, and fiber. Examples include Greek yogurt with berries, carrot sticks with hummus, or a handful of nuts and seeds.
Plan and portion your snacks: You know you’re going to be hungry later, right? Make the decision to eat healthier a little easier for your future-self. Pre-portion snacks into individual servings to prevent mindless overeating. This helps you maintain control over your portion sizes and ensures you’re not consuming excess calories.
Incorporate whole foods: Instead of processed snacks, focus on whole foods like fruits, vegetables, and lean proteins. These options are provide sustained energy and keep you fuller for longer. Examples include mango, grapes and hard-boiled eggs.
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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