If you’re consuming fructose from sugary drinks, syrups, honey, and desserts, you may be damaging your brain health. Fructose has been found to affect genes in the brain that can lead to major diseases like diabetes, cardiovascular disease, attention deficit hyperactivity disorder, Parkinson’s disease, bipolar disorder, and Alzheimer’s disease. However, the good news is that there is a way to reverse this damage – DHA (docosahexaenoic acid), an omega-3 fatty acid that can help undo the damage in the brain caused by fructose.
What Fructose Does to Your Brain
In a study conducted by the University of California-Los Angeles, over 20,000 genes were sequenced in the brains of rats. The researchers discovered that fructose damages more than 700 genes in the hypothalamus, an area that controls the brain’s metabolic processes. It also affects over 200 genes in the hippocampus, a part of the brain that helps regulate learning, memory, and emotions. Most of these genes are comparable to human genes.
Researchers taught rats to escape from a maze, then divided them into three groups. One group was given fructose water, another group was given fructose water and DHA, and the third group received plain water. After six weeks, the rats needed to escape from the maze again. The rats given fructose water took twice as long to finish the maze compared to those given plain water. However, the rats that received fructose water and DHA finished the maze at about the same speed as the plain water group. This suggests that DHA can counteract the harmful effects of fructose, at least in rats.
How to Get Your DHA
DHA is naturally present in small quantities in human brain cells but unfortunately, the human body is not very efficient at making DHA. That’s why it’s important to get DHA from dietary sources. Fish are the best sources of DHA, particularly wild-caught salmon, bluefin tuna, albacore tuna, anchovies, sardines, and herring. Farm-raised salmon has a lower DHA content, so it’s best to choose wild-caught varieties. Fish oil supplements can also boost your DHA intake, and krill oil offers added benefits for your brain.
For vegetarians, algae can be a good source of DHA. Alternatively, you can consume foods rich in ALA like walnuts and flax seeds, which the body can convert into DHA.
Keep in mind that incorporating DHA into your diet doesn’t give you an excuse to excessively consume sugary foods and beverages, but at least you know what to do to restore the balance to your brain and body when temptation strikes.
What You Can Do to Reduce Fructose Intake
As you now know, consuming fructose can have serious implications on your brain health. Therefore, it’s important to take measures to reduce your fructose intake. Here are a few ways to do this:
- Eliminate high-fructose corn syrup from your diet: This can be found in many processed foods, so it’s essential to read ingredient labels and avoid products with high-fructose corn syrup.
- Avoid sugary beverages: Instead of soda or juice, opt for water, herbal tea, or unsweetened beverages.
- Choose healthier sweeteners: Instead of using processed sugars, opt for healthier alternatives like stevia, xylitol, or erythritol.
- Eat more whole fruits: Whole fruits contain fructose but also have fiber, vitamins, and minerals that balance out the fructose and make it a healthier option. However, be aware that some fruits, like apples and pears, have higher fructose content than others.
- Be cautious with your alcohol intake: Many alcoholic beverages, especially sweet liquors, contain high levels of fructose and added sugars.
- Consume more complex carbohydrates: Instead of simple sugars, incorporate more complex carbohydrates, like whole grains, into your diet.
Ultimately, taking these steps to reduce fructose in your diet, along with consuming DHA, can help protect your brain from the damaging effects of fructose. So, be mindful of your food choices and make a conscious effort to improve your brain health and overall well-being.
