This Common Afternoon Snack May Raise Your Risk Of Dementia

Many people reach for sugary snacks like cake, cookies, or candy when the afternoon slump hits. However, research suggests that regularly choosing these treats may increase the risk of developing dementia later in life.

Reports highlight a growing link between high sugar intake and cognitive decline. Consuming sugary foods in the afternoon may be especially harmful, as the body’s ability to manage blood sugar tends to decrease later in the day.

Registered dietitian Julie Andrews, who promotes the MIND diet for brain health, explains that long-term swings in blood glucose — both high and low — can damage blood vessels in the brain, trigger inflammation, and deprive brain cells of steady energy. This risk affects everyone, not only people with diabetes.

Dr. Alvaro Pascual-Leone of Harvard Medical School emphasizes that insulin regulation is crucial for brain function, not just metabolism. Diets high in sugar can contribute to insulin resistance, which has been associated with memory problems and eventually dementia.

Dr. Dung Trinh also notes that elevated or unstable blood sugar may harm the tiny blood vessels that nourish the brain. It can increase oxidative stress and disrupt how brain cells use glucose, their primary fuel source.

Afternoon sugar may be particularly problematic because glucose tolerance is naturally lower at that time, causing sharper spikes. Additionally, late-day sugar intake can interfere with sleep, and poor sleep is another known dementia risk factor.

Instead of refined sweets, experts suggest choosing whole fruit. Unlike cookies and candy, fruit contains fiber, vitamins, minerals, water, and antioxidants, which slow sugar absorption and help protect brain cells while supporting overall brain health.