For the sake of maintaining excellent brain health and overall well-being, it is highly recommended to reduce or eliminate the consumption of sugary beverages such as iced tea, lemonade, soda, energy drinks, and numerous fruit juices, in addition to alcohol. These drinks can have adverse effects on memory, brain size, and overall cognitive abilities.
With this in mind, we consulted with leading health professionals, including dietitians and nutritionists, who provided valuable insights into four specific drinks to limit this spring if you are focused on protecting your brain health and avoiding weight gain.
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Experts Reveal The Worst Drinks For Your Brain—And How They Can Lead To Memory Issues
1. Lemonade
There are a few reasons you should consider cutting lemonade out of your diet, and it's not just about your brain health. For one, Catherine Karnatz, creator of Nutrition Education RD, points out that "lemons contain acid that can wear down the enamel on our teeth." But if the dental concerns aren't reason enough to stick to a less acid beverage, the high sugar content is another red flag.
"Lemonade packs a lot of added sugar in each glass," she warns. And we probably don't have to tell you twice that an excess of sugar can do some serious damage to your body. Frequently drinking sugary drinks like lemonade can lead to a range of issues, such as inflammation, diabetes, high blood pressure, weight gain, and more. Karnatz also warns that "lemonade may also be an irritant to the body and worsen heartburn."
Luckily, there are some healthy alternatives that may fill that lemonade-shaped hole in your heart. "If you're craving something citrus-y that's similar to lemonade, opt for 100% orange juice, which is sweetened from the natural sugar found in whole fruit and contains no added sugars," she says, noting that "a glass of OJ will also pack a punch of Vitamin C and potassium."
2. Sweet Tea
If lemonade isn't your thing, you may have another sweet vice: sweet tea. Although tasty, it's important not to underestimate the sweetness of this drink, which Karnatz says can lead to health issues over time.
"A large sweet tea at your favorite fast food chain can run you 49 grams of added sugar," she points out. Believe it or not, that means just one beverage can put you over your daily recommended sugar intake, which is 36 grams for men and 25 grams for women.
As we mentioned above, she warns that "frequent excess sugar in the diet can increase your risk for developing Type 2 diabetes and heart disease." Fortunately, though, you can still enjoy a great-tasting tea without all of that harmful sugar. Karnatz recommends brewing unsweetened iced tea and steeping it with fresh lemon for "a healthier option that is just as refreshing."
You may also want to consider herbal teas, which she suggests as "another great low sugar choice that come in a variety of flavors like raspberry, pomegranate, ginger, and tea."
3. Soda
Frequent consumption of regular soda, particularly those high in sugar, has been associated with deteriorating memory, reduced brain size, and a heightened risk of stroke and dementia, experts say. On the other hand, even diet sodas might have detrimental effects on brain health, according to specialists in the field.
Diet soda has been marketed as a healthier alternative to regular high-sugar sodas, but research has shown it may have an unintended negative impact on the brain. They contain artificial sweeteners like aspartame, saccharin, or sucrose that have been shown to interfere with brain chemistry.
"[Cancer-causing] chemicals, including aspartame, affect neurotransmitters’ functioning and cause anxiety and depression. This has an impact on the chemicals in the brain and results in poor performance of the brain functions," says Dr. Michael O. McKinney, physician at Healthy Outlook.
The Bottom Line
All in all, it's important to limit your sugar intake as much as possible if you want to keep your brain and body healthy and thriving. Unfortunately, that may mean cutting back on some of your favorite beverages.
However, with so many great low-sugar alternatives out there, you'll be able to enjoy great flavors while still maintaining your health this spring.
