Carbohydrates & Brain Function
- Rayki Goh, MSc
- 6 days ago
- 3 min read
Dear food people,
In this series of articles, we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
CARBOHYDRATES
Carbohydrates are a fundamental component of a balanced diet, playing an indispensable role in maintaining optimal brain function. Scientifically, carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen, which are broken down into glucose during digestion.
Glucose is a simple sugar that serves as the primary energy source for the human brain, an organ that, despite making up only about 2% of body weight, consumes approximately 20% of the body's total energy.
The brain's reliance on glucose is not just significant—it is essential. Glucose fuels every mental process, from basic tasks like concentration and memory retention to more complex activities such as problem-solving and decision-making. This continuous energy supply is crucial because the brain lacks the capacity to store glucose and therefore depends on a steady intake of carbohydrates to function at its best.
When carbohydrate consumption is significantly reduced, as is often the case with low-carb diets, the body may struggle to maintain sufficient glucose levels.
This reduction can lead to a noticeable decline in cognitive performance, commonly manifesting as brain fog—a state characterised by confusion, forgetfulness, and a general lack of mental clarity. These symptoms can severely impact daily activities, making it challenging to stay focused and productive.
In response to low glucose levels, the body can enter a state of ketosis, where it produces ketones from fats as an alternative fuel source for the brain. However, this adaptation is less efficient than glucose metabolism and can take time, during which cognitive performance may be compromised.
This is why maintaining a balanced intake of carbohydrates is crucial, especially for individuals who need sustained mental clarity and sharpness throughout the day.
Recognising the crucial role carbohydrates play underscores that they’re not just about fuelling your body—they are, in fact, the brain’s preferred energy source. When you don't consume enough carbohydrates, your brain might struggle, leading to diminished cognitive function, brain fog, and fatigue.
So, the next time you consider cutting carbs, remember that it’s not just about energy; it’s about maintaining mental clarity and overall brain health through balanced carbohydrate consumption.
Here are Some Scientific Facts on Carbohydrates & Brain Function:
The brain uses approximately 120 grams of glucose per day, which represents about 60% of the body's total glucose consumption.
Studies indicate that individuals following a low-carbohydrate diet may experience a 5-10% reduction in cognitive performance, especially in tasks requiring sustained attention and memory.
Research reveals that the brain's glucose metabolism accounts for nearly 20% of the body's total energy expenditure, underscoring the critical role of carbohydrates in brain function.
A study published in the American Journal of Clinical Nutrition found that participants on a low-carbohydrate diet reported increased brain fog and a 12% decrease in task performance compared to those on a balanced diet.
Ketosis, an alternative metabolic state, generally begins after 2-4 days of carbohydrate restriction; however, cognitive performance can drop by up to 15% during the transition, as indicated by research in the Journal of Physiology.
5 Popular Dishes You Can Prepare at Home:
Spaghetti Bolognese – A hearty Italian classic made with minced meat, tomatoes, onions, and garlic, served over al dente spaghetti.
Potato Salad – A creamy dish made with boiled potatoes, mayonnaise, mustard, and fresh herbs, perfect for barbecues and picnics.
Vegetable Stir-Fry with Rice – A quick and nutritious dish featuring a medley of vegetables stir-fried with soy sauce and served over steamed rice.
Pancakes – Fluffy pancakes made from a simple batter of flour, eggs, milk, and a touch of sugar, ideal for breakfast or brunch.
Homemade Bread – Freshly baked bread made from flour, water, yeast, and a pinch of salt, perfect for sandwiches or as a side to soups and stews.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
