More than 55 million people around the world live with dementia, with Alzheimer’s disease being the most common form. Alzheimer’s is a progressive condition that damages brain cells, leading to a steady loss of memory, thinking skills, and the ability to do everyday tasks. Over time, even basic communication and self-care become difficult.
While aging and genetics are the biggest risk factors for dementia—and they can’t be changed—experts say lifestyle choices also matter. In particular, diet plays a major role in brain health. According to dietitians, limiting your intake of certain foods, especially those high in added sugar, may help protect your brain. And candy tops the list of foods to watch out for.
Why Candy Is a Concern for Brain Health
Candy may be sweet, but dietitians say it’s not sweet for your brain. Maggie Moon, M.S., RD, explains that studies have shown a link between high added sugar intake and an increased risk of dementia. “That includes sugar from candy, but also from pastries, sugary coffee drinks, and sodas,” she notes.
Research suggests that eating too much sugar can lead to higher blood sugar and insulin levels. These changes may affect the brain and how it processes memory. In some cases, insulin resistance may develop in the brain, which researchers believe could contribute to Alzheimer’s.
Laura M. Ali, M.S., RDN, points to studies showing that a diet high in added sugar may increase the buildup of amyloid plaques in the brain. These plaques interfere with how brain cells communicate. People with Alzheimer’s tend to have more of these harmful plaques.
Ali highlights one study that found every 10 grams of added sugar consumed daily—about 2½ teaspoons or 8 gummy candies—was linked to a 1.3% to 1.4% higher risk of developing Alzheimer’s. People who consumed the most sugar had a 19% higher chance of getting the disease.
Candy Isn’t the Only Risk—But It’s a Starting Point
No single food causes dementia, but candy is a major source of added sugar and should be eaten in moderation. “Candies are not your brain’s friend,” Moon says. Still, she and other experts agree that occasional treats are okay. “It’s important to remember that no single food eaten once, or even once in a while, is going to make or break your brain health,” Moon adds.
Other Ways to Help Lower Your Risk of Dementia
Diet is only one part of a larger picture. Experts recommend combining smart food choices with other healthy habits:
Exercise regularly: Aim for both aerobic workouts (like walking or swimming) and resistance training (like weight lifting).
Stop smoking: If you use tobacco, quitting can greatly reduce health risks, including those linked to brain decline.
Drink alcohol in moderation: Excessive drinking is linked to cognitive issues. Experts define moderate drinking as one drink per day for women and two for men.
Stay socially active: Keeping in touch with friends and family helps support brain function as you age.
Manage chronic illnesses: Conditions like high blood pressure and diabetes can affect brain health. Be sure to follow your treatment plan and consult a doctor when needed.
Eat brain-friendly foods: The MIND diet—short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay—is designed to support brain health. It includes vegetables, whole grains, berries, nuts, olive oil, and fish, while limiting red meat, fried foods, butter, and sugary items.
Moon notes that the MIND diet doesn’t completely ban unhealthy foods but encourages limiting them. “The diet lowers intake of saturated fats and added sugars because both are linked to inflammation, oxidative stress, and brain plaque buildup,” she explains.
The Bottom Line
There’s no guaranteed way to prevent dementia, but small changes can add up. Cutting back on candy and other sugary treats is one step toward protecting your brain. Combine this with regular physical activity, good social habits, and a healthy diet, and you may be able to lower your risk of cognitive decline over time.
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