- Limiting candy in your diet may support brain health, as high added sugar intake could increase the risk of Alzheimer’s disease.
- A brain-healthy lifestyle includes regular exercise, managing chronic diseases, staying socially engaged and following diets like the MIND diet.
- Making mindful dietary and lifestyle choices can enhance cognitive health and overall well-being over time.
More than 55 million people have dementia worldwide, with Alzheimer’s disease being the most common form, contributing to 60% to 70% of dementia cases. Having Alzheimer’s disease means living with a progressive disorder that causes brain cells to degenerate and die, leading to a continuous decline in memory, thinking skills and the ability to perform everyday tasks. Sadly, as the disease progresses, even basic activities and communication become challenging.
Several factors influence the risk of developing dementia, with some being completely beyond your control. Aging is the most significant risk factor, as individuals over the age of 65 are more susceptible. Genetics also play a crucial role, with specific genetic mutations directly linked to Alzheimer’s disease. However, along with unchangeable factors, certain lifestyle choices can help lower the risk of cognitive decline, with diet being a pivotal piece of the puzzle. “Some of the best foods for brain health are antioxidant-rich wild blueberries, salad greens for B vitamins, salmon for its anti-inflammatory fatty acids, fiber-rich black beans, and walnuts, the best source of plant-based omega-3 ALA among nuts,” says Maggie Moon, M.S., RD. There are some foods you should avoid when focusing on brain health support too, with candy being the #1 food on that list.
Why You Should Limit Candy for Brain Health
Taking steps to reduce dementia risk is one positive step for brain health. While there isn’t one food that will cause dementia, high-added-sugar candy tops the list of foods that should be limited on a brain-healthy diet.
“Candies are not your brain’s friend,” Moon says. She points to a study that found that eating too much added sugar more than doubled the risk for dementia. “That includes added sugar from candies, as well as other sweets like pastries, sweetened café drinks and sodas,” she says. Researchers think that high blood sugar and insulin levels are risk factors for Alzheimer’s because insulin resistance may also occur in the brain, which may impact memory.
Of course, everything can be eaten in moderation in a healthy, balanced eating plan. “While fine once in a while, research has found that a diet that is consistently high in added sugar may increase the amyloid plaque buildup in the brain,” says Laura M. Ali, M.S., RDN. “These plaques disrupt the communication system in our brain, and scientists have found that people with Alzheimer’s disease tend to have more of these plaques.”
In fact, says Ali, one study found that every 10 grams of added sugar consumed per day (equivalent to 2½ teaspoons of sugar or 8 gummy candies) was associated with a 1.3% to 1.4% increased risk of developing Alzheimer’s disease. Those with the highest daily added sugar intake had 19% higher odds of developing Alzheimer’s disease.
Other Ways to Reduce Your Risk of Dementia
Limiting sweetened candy doesn’t guarantee that you won’t get dementia, but it is a positive step forward. Along with limiting added sugar in your diet, here are some other ways to reduce your dementia risk:
- Exercise by participating in both aerobic activity and resistance exercise.
- If you smoke cigarettes, take the first steps to quit.
- Limit alcohol intake. If you regularly drink alcohol, try to do so in moderation. Excessive drinking is linked to cognitive decline. Moderate drinking means two drinks or less in a day for men and one drink or less in a day for women.
- Stay socially engaged. Maintaining social connections builds your cognitive reserve to maintain good brain function with age.
- If you have chronic diseases, such as high blood pressure and diabetes, make sure you’re managing these well. Stiffness in arteries and blood vessels can damage the brain. If you need help or individualized advice, reach out to a healthcare professional.
- Include brain-healthy foods in your diet. The MIND diet emphasizes foods like whole grains, nuts, berries, vegetables and olive oil, which research shows may help support brain health. “The brain-healthy MIND diet limits foods high in saturated fats and added sugars because both are linked to oxidative stress, inflammation and the brain plaques and tangles associated with Alzheimer’s disease,” says Moon. She clarifies that this diet limits—but does not eliminate—fried foods, pastries and sweets, red meat, whole-fat cheese and butter.
Our Expert Take
Nothing will guarantee that you will live a life free from dementia. But certain steps may help reduce your risk, with your dietary choices being one factor. And along with eating brain-healthy foods, limiting your candy intake can help keep you cognitively sharp. Enjoying a small handful of candy corn on Halloween or conversation hearts on Valentine’s Day won’t “cause” dementia. “It’s important to remember that no single food eaten once, or even once in a while, is going to make or break your brain health,” Moon adds.
