Nutella, sugar and Alzheimer’s: A chilling truth

Ultra-processed foods such as industrial buns, chocolate bars, spreads, soft drinks and sweetened beverages, pan-fried vegetables and some cooked meats are classified by NOVA as level 4. They contain numerous additives, flavourings, excess sugars or have undergone destructive treatments (extrusion, blow moulding, etc.). One of the prime examples is a famous spread: Nutella. Nutella, appreciated for its sweetness and unique taste, is a staple in many households. But behind its apparent harmlessness lies a worrying reality linked to the excessive consumption of sugar and its potential consequences for health, particularly in relation to neurodegenerative diseases such as Alzheimer’s.

The impact of sugar on cognitive health

Prolonged exposure to sugar has long been associated with health problems such as diabetes and obesity. However, recent studies show that sugar may also play a role in cognitive decline and the development of diseases such as Alzheimer’s. Consuming too much sugar can affect the development and functioning of our brains. For example, high sugar consumption during adolescence (a period of rapid brain development) impairs learning and memory capacity in adulthood. The link with the bacteria in our gut has also been demonstrated by changes in the microbiota, correlated with disturbances in cognitive processes. A prospective study of over 210,000 participants revealed that excessive sugar consumption significantly increases the risk of dementia and Alzheimer’s disease.

It therefore seems essential to ensure that children and adolescents consume a reasonable amount of sugar. The WHO therefore recommends limiting sugar consumption to less than 10% of total daily energy intake for adults and children, or even reducing it to 5% (or 25 grams, the equivalent of around 6 teaspoons).

Nutella and other sweet products: a hidden danger?

Nutella, although delicious, contains large quantities of sugar. A standard portion of Nutella contains around 11 grams of sugar, almost 50% of the recommended daily intake for an average adult. Regular consumption of high-sugar products such as Nutella can lead to chronic exposure to high levels of glucose, a factor contributing to the risk of dementia. Excess sugar has a number of effects on the body, including fatigue of the pancreas, which manages the secretion of insulin (a hypoglycaemic hormone), thereby increasing the risk of blood sugar imbalances and associated complications.

The liver is not left out either, as it converts glucose into glycogen(glycogenogenesis), but its storage capacity is not unlimited; the liver then converts the excess glucose into fatty acids, resulting in a harmful excess of liver fat. As for the intestines, excessive sugar consumption alters the balance of the microbiota. We know that a diet rich in sugar can encourage the growth of certain bacteria to the detriment of others, leading to an imbalance(dysbiosis). The proliferation of fungi such as Candida albicans or methanogenic bacteria such as Methanobrevibactere has been linked to sugar consumption, with the development of gastrointestinal problems and metabolic disorders. The impact on the rest of the body is visible in terms of sleep, behaviour, the appearance of the skin, etc. So sugar really does seem to be a poison for the body, above a certain dose.

For example, eating two spoonfuls of Nutella in the morning already represents almost all your recommended daily intake of sugar. If you add other sources of sugar throughout the day, excessive exposure becomes inevitable, with deleterious effects on cognitive and metabolic health.

The specific link between sugar and Alzheimer’s disease

Studies such as that conducted by Sirui Zhang et al have established a clear link between sugar consumption and an increased risk of developing cognitive disorders. Their results indicate that high sugar consumption (measured in grams per day) is associated with an increased risk of dementia and Alzheimer’s disease. In particular, the study points out that sugar consumption directly affects brain function, increasing the risk of developing amyloid plaques, one of the main causes of Alzheimer’s.

In addition, the results showed that participants who consumed sugar-rich foods showed signs of more rapid cognitive deterioration, confirming the neurodegenerative effects of sugar. The research also revealed a non-linear relationship between sugar intake and cognitive disease, meaning that even modest increases in sugar consumption could exacerbate the risks.

The association between type 2 diabetes and Alzheimer’s disease is also well documented. A study by the University of Umeå in Sweden showed that people with type 2 diabetes had greater difficulty eliminating beta-amyloid proteins , which form the plaques characteristic of Alzheimer’s disease. These proteins, combined with chronic hyperglycaemia, accumulate in the brain and contribute to cognitive deterioration.

According to this study, individuals with diabetes have a reduced capacity to metabolise glucose correctly, which leads to an increased accumulation of toxic proteins in the brain. This accumulation can worsen Alzheimer’s symptoms, particularly in people who regularly consume foods rich in sugar.

How can the risks associated with excessive sugar consumption be reduced?

Faced with the growing risks associated with excessive sugar consumption, it is crucial to adopt healthier eating and lifestyle habits. Let’s try to follow some practical advice.

Diet (eating habits)

1. Reduce processed foods: Limit your consumption of ultra-processed foods such as Nutella, chocolate bars or soft drinks. Replace them with healthier alternatives, such as fruit purées with no added sugar or nut-based snacks.
2. Read labels carefully: Learn to decipher nutrition labels to identify hidden sugars, often hidden under terms such as“glucose syrup“,“fructose” or“sucrose“. Choose products with little or no added sugar.
3. Adopt a balanced diet: Choose a diet rich in vegetables, low-glycaemic-index fruit, pulses and wholegrain cereals. These foods provide fibre that stabilises blood sugar levels, thereby reducing blood sugar spikes.
4. Plan low-sugar meals: Replace sweet desserts with fresh fruit or protein-rich yoghurt. Prepare snacks based on crunchy vegetables and hummus, or unsweetened dried fruit.

Behaviour (lifestyle habits)

1. Exercise regularly: Physical activity is an excellent way of regulating glucose metabolism. Walking for 30 minutes a day, cycling or swimming can not only improve physical health, but also protect cognitive function.
2. Respect nutritional recommendations: The World Health Organisation (WHO) recommends limiting the consumption of added sugar to less than 25 grams/day for an adult. Try to follow this guideline by monitoring your daily sugar intake and choosing less sweet alternatives.
3. Increase your intake of natural antioxidants or supplements: Natural antioxidants, such as those found in red fruit, green vegetables or green tea, help to neutralise free radicals and protect the brain. You can also consider taking food supplements after consulting a health professional.

Conclusion

There is solid scientific evidence to support the association between excessive sugar consumption and cognitive decline. Although Nutella may seem harmless, its high sugar content makes it a potential contributor to the increased risk of neurodegenerative diseases such as Alzheimer’s. A 10% increase in the proportion of ultra-processed foods in the diet is associated with a more than 10% increase in the risk of cancer overall and breast cancer. By moderating our consumption of sugar, particularly in processed and ultra-processed foods, we can considerably reduce our risks and promote better long-term brain health.

Sources

1. Possible explanation for link between diabetes and Alzheimer’s August 12, 2024
2. Role of glucose metabolism in Alzheimer’s disease September 10, 2024
3. True or false? Alzheimer’s disease is type 3 diabetes: Evidences from bench to bedside August 2024
4. Associations of sugar intake, high-sugar dietary pattern, and the risk of dementia: a prospective cohort study of 210,832 participants July 2024
5. https://www.tandfonline.com/doi/full/10.1080/1028415X.2022.2157927?mc_cid=8614a8fbc6
6. https://www.dynveo.fr/blog/effets-sucre-sur-le-corps-n101