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 excessive sugar consumption and its potential health consequences, 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. A prospective study of more than 210,000 participants found that excessive sugar consumption significantly increased the risk of dementia and Alzheimer’s disease.
Nutella and other sweet products: A hidden danger?
Nutella, although delicious, contains significant amounts 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 like Nutella can lead to chronic exposure to high levels of glucose, a factor contributing to the risk of dementia.
For example, consuming two spoonfuls of Nutella in the morning already represents almost all your recommended daily intake of sugar. If other sources of sugar are added throughout the day, excessive exposure becomes inevitable, with deleterious effects on cognitive and metabolic health.
The 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 highlights 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. Here are a few practical tips:
- Reduce processed products: Limit your consumption of ultra-processed foods such as Nutella, chocolate bars and soft drinks. Replace them with healthier alternatives, such as fruit purées with no added sugar or nut-based snacks.
- 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.
- 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.
- Plan low-sugar meals: Replace sugary desserts with fresh fruit or protein-rich yoghurts. Prepare snacks based on crunchy vegetables and hummus, or unsweetened dried fruit.
- 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.
- Respect nutritional recommendations: The World Health Organisation (WHO) recommends limiting the consumption of added sugar to less than 25 grams per day for an adult. Try to follow this guideline by monitoring your daily sugar intake and choosing less sweet alternatives.
- Increase your intake of antioxidants: 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.
The association between excessive sugar consumption and cognitive decline is now supported by solid scientific evidence. 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. By moderating our sugar intake, particularly in processed foods, we can significantly reduce our risk and promote better long-term brain health.
Sources
- Possible explanation for link between diabetes and Alzheimer’s August 12, 2024
- Role of glucose metabolism in Alzheimer’s disease September 10, 2024
- True or false? Alzheimer’s disease is type 3 diabetes: Evidences from bench to bedside August 2024
- Associations of sugar intake, high-sugar dietary pattern, and the risk of dementia: a prospective cohort study of 210,832 participants July 2024
