The link between diet and the risk of developing dementia is not new. Various eating patterns can either reduce or increase a person’s dementia risk. For example, the Mediterranean and MIND diets prioritize foods, such as vegetables, fruits, whole grains, lean proteins, and legumes, that improve cognitive function. On the other side of the equation, there are foods that increase the risk of cognitive decline. 

It should not come as a surprise that sugar is under a white hot light. Research indicates that excess sugar intake can harm both overall health, including brain health. According to the researchers behind this new study, sugar can interact with your genetics and impact long-term brain health. Continue reading to learn about key points of the study. 

About The Study

Researchers asked the following questions for this study:

• Does sugar intake (including added and total sugars) increase the risk of dementia?
• Does a person’s genetic makeup change that relationship?

In order to answer those questions, researchers observed dietary data from over 158,000 people in the UK Biobank, a massive study looking at how genetics, environment, and lifestyle habits influence disease. Researchers also calculated the genetic risk scores for sugar metabolism, dementia risk, and gut bacteria. The reason they examined gut bacteria is because of the role the gut-brain axis plays in disease development. They monitored the number of participants diagnosed with dementia for about 10 years. 

How Does Added Sugar Increase Dementia Risk?

The results of this study were consistent with previous studies: sugar intake increases the risk of dementia. Specifically, a higher intake of free sugars (the sugars added to foods or those found in syrups and fruit juices) was linked to a 43% higher risk of dementia. In fact, even natural sugars found in fruits and dairy products were linked to a minor increased risk of dementia. That said, the presence of fiber and antioxidants in those foods outweighs any potential downsides. 

Through the study, researchers noticed that genetics influence the risk of dementia. Participants who had genes tied to poor sugar metabolism, higher dementia risk, or certain gut flora were more vulnerable to the effects of sugar. Specifically, Oscillospira and Ruminococcaceae UCG-014, two types of gut bacteria, stood out as influential to dementia risk. 

Why Are Added Sugars So Problematic?

Added sugars and free sugars (found in pure sugar sources like honey, syrup, and fruit juices) are quickly and easily absorbed into the bloodstream. Because of that, they spike blood sugar and insulin. Additionally, these foods lack the fiber and nutrients that offer brain protection, which ultimately makes them more harmful over time. 

How To Reduce Your Risk Of Dementia

There are a number of ways to reduce the risk of dementia, such as exercising and taking certain vitamins. In the case of this study, you can protect your cognition by reducing the intake of free and added sugars. Perhaps you opt for plain Greek yogurt instead of sugary, fruit-flavored yogurt. You can replace unhealthy, carbs snacks with whole foods, such as apples and almond butter. Swap out the sugary drinks with unsweetened varieties. Cook your meals at home to control the sodium and sugar content. Other science-backed ways to reduce dementia risk include:

• Stay active: Exercise benefits the heart and the brain! A 2024 study found that being physically active every day, be it walking the dog, gardening, or household chores, can help improve cognitive processing speed, which ultimately keeps the brain sharp.
• Limit alcohol intake: Various studies show that excessive alcohol intake increases the risk of Alzheimer’s disease and dementia. If you currently drink alcoholic beverages, consider reducing the amount and frequency at which you do so. 
• Take a vitamin D supplement: According to one study of over 1,600 older adults, those with a moderate vitamin D deficiency had a 50-70% higher risk of dementia. Supplementing with vitamin D is an effective way to help prevent a deficiency. Consult your healthcare professional to determine the right amount to take. 
• Prioritize your sleep: Quality sleep matters, not just for energy levels, but also for your brain. In fact, it is one of the most powerful ways to maintain cognitive health. Sleep helps support memory retention and reduces brain inflammation.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.