Is there a connection between sugar and ADHD? This article explores the evidence behind this myth and discusses ways to manage sugar intake to support mental health. Let’s examine the science behind sugar and ADHD so you can make informed decisions. Find out more by reading on!
Sugar does not cause ADHD.
While sugar can give you a “sugar rush,” it should not be confused with the hyperactivity that comes with ADHD. There is little to no proof that sugar affects ADHD symptoms, let alone causes the neurodevelopmental disorder, according to studies on the topic.
The evidence does point to a link between sugar consumption, particularly from sweetened beverages, and the risk of ADHD. Nevertheless, association does not imply causation. An analysis of studies on the relationship between ADHD and sugar found that sugar alone did not increase the risk of ADHD symptoms.
A meta-analysis of research on the relationship between sugar consumption and behavior and cognitive functioning found that sugar had no impact on either behavior or cognitive functioning. This is in contrast to the strong belief among caregivers that sugar causes hyperactivity and other symptoms.
Many studies used data from questionnaires given to parents or caregivers of children with ADHD. Parents who think sugar will make their kids hyperactive are more likely to see their kids as hyperactive after consuming sugar than someone who doesn’t know about ADHD.
One study found that parents rated their kids as more hyperactive when they were told their kids consumed sugar.
Another confusing element is the presence of numerous additional ingredients in the consumed sugary foods and beverages, such as caffeine and micronutrients, which may affect mood and behavior. Therefore, it is challenging to pinpoint the precise role that sugar plays.
Understanding the Connection Between ADHD and Sugar
What does that “positive association” mean if there isn’t enough proof to claim that sugar causes ADHD directly? Although there isn’t enough information available at this time to say with certainty how sugar affects ADHD, researchers do have some theories.
Sugary diets lack nutrients as well.
According to one of the most popular theories, nutritional deficiencies exacerbate the symptoms of ADHD.
And diets rich in sugary foods and drinks typically lack nourishing foods. Studies have shown that consuming too much sugar can harm your health. This includes sugar in things like processed food, which usually has a higher sugar content and lower levels of other important nutrients.
A nutrient-deficient diet didn’t always make symptoms worse, according to a systematic review of the connection between diet and ADHD, but it did tend to have a “protective effect” by lessening symptom severity.
People with ADHD often have lower levels of zinc and iron, which can affect how their dopamine levels are controlled. This can make it difficult for them to stay focused, motivated, and happy.
Sugar Triggers the Dopamine System
The other theory holds that sugar consumption is not the root cause of ADHD but rather the result of it. People with ADHD are more likely to have impulsive tendencies and to favor immediate gratification over delayed gratification because sugar causes the brain to release dopamine.
Sugar’s ability to activate the dopamine system may result in self-medicating behavior where people with ADHD consume sugary foods or drinks to make up for low dopamine levels because the dopamine system is already severely dysregulated in ADHD. The consumption of sugar is, therefore, not the cause of the symptoms of ADHD but rather a conscious or unconscious attempt to treat them.
How to Reduce Sugar Intake and Change to an ADHD-Protective Diet
Even if a high-sugar diet does not result in ADHD, it can still lead to a number of other health issues, such as heart disease and tooth decay. A healthy diet can also help you better manage your symptoms, even though it won’t make your ADHD go away. Consequently, limiting your sugar intake and switching out processed foods for healthier alternatives still make sense. Here are some suggestions for lowering sugar and enhancing your diet suitable for people with ADHD.
Keep sugary snacks out of the house.
For those with ADHD, impulse control is challenging. If you don’t see the sugary snacks right in front of you, you might not think about them as much. Keeping them out of the house makes it harder to get the sugary treat if you can’t resist.
If at all possible, make it a requirement that you bike or walk to the store to buy the snack (and only purchase what you need to satisfy the momentary craving). Physical activity may raise dopamine levels to a point where the craving is less intense. If not, at least you worked out before consuming the sugar.
Start with a fruit or vegetable.
It can be hard to ignore a craving when your ADHD brain is focused on getting a reward, like cookies. But it’s easier to eat a smaller portion of the sugary snack if you first eat a large handful of carrots or an entire banana.
Similarly, savor a glass of water before a sweet beverage. Fill your glass with water first when thirsty and want soda or juice. Pour the soda or juice after you’ve chugged that. By the time you begin sipping the juice or soda to enjoy the flavor rather than guzzling it down to quench your thirst, you will have had time to prepare.
Don’t make it too difficult by using strict diets.
Even the simplest routines can seem impossible to follow when one has ADHD. Consequently, a strict diet that deprives you of entire food groups or meticulous calorie counting is not recommended. Take it one step at a time and choose simple changes rather than attempting to follow a strict and unfamiliar diet plan.
You don’t have to stop eating your favorite sweets; instead, try gradually eating fewer. Purchase some apples, carrots, and other produce that doesn’t spoil too quickly instead of stocking up on the most recent, pricey superfood. Ensure those are the first items you see when opening the refrigerator.
