A prominent US brain researcher has issued a stark public warning about a common household beverage that millions consume daily, revealing it's the number one item he personally avoids to protect his brain against Alzheimer's disease.
The Everyday Danger in Your Fridge
Dr Austin Perlmutter, a physician and brain health expert with over 141,000 Instagram followers, has identified sugar-sweetened beverages as posing a significant threat to long-term cognitive health. In a recent video shared with his substantial online audience, he explained that what we drink plays a far more crucial role in brain health than many people realise.
'This is the number one food that I avoid as a brain researcher and physician to protect my brain against Alzheimer's disease,' Dr Perlmutter stated emphatically at the beginning of his warning.
Research Reveals Alarming Connection
The physician pointed to compelling evidence from a comprehensive 2025 meta-analysis and systematic review that examined the specific relationship between sugar-sweetened beverage consumption and Alzheimer's risk. The findings proved particularly confronting.
People who consumed the highest quantities of sugar-sweetened drinks demonstrated an almost 50 per cent increased likelihood of developing Alzheimer's disease compared to those with lower intake.
Dr Perlmutter explained the biological mechanisms behind this association: 'Sugar-sweetened beverages provide absolutely nothing of value for most people. Yet they provide a whole lot of sugar, and that is linked to metabolic dysfunction and risk for inflammation, both of which are pathways that can predispose us to a higher risk for neurodegenerative diseases, including Alzheimer's disease.'
Artificial Sweeteners Offer No Safe Haven
Many health-conscious consumers switch to diet versions of their favourite drinks, believing artificial sweeteners represent a safer alternative. However, Dr Perlmutter cautioned that this strategy may not protect brain health either.
'You might be asking whether an artificially sweetened beverage is a better bet, but in that exact same study, they found people drinking more artificially sweetened beverages had about a 40 per cent higher chance of developing Alzheimer's,' he revealed.
The researcher emphasised the observational nature of the findings while maintaining their significance: 'As always, it's important to note that this is association data, not intervention.'
Public Reaction and Practical Advice
The revelation sparked considerable discussion among Dr Perlmutter's followers, with many expressing concern about the prevalence of sweetened beverages in modern diets.
- One commenter suggested government intervention to reduce consumer availability
- Another noted the near-impossibility of avoiding artificial sweeteners in supermarkets
- Several followers connected sugar consumption to broader health issues, with one stating: 'Sugar equals insulin resistance, equals diabetes, equals Alzheimer's'
Rather than simply substituting one sweetened drink for another, Dr Perlmutter advocates retraining the palate to appreciate less sweet alternatives.
'I know that can be challenging, but the general idea is if you can start training your taste buds not to persistently require all that sugar and sweetness, [it's] probably a good thing for you overall, and your brain health,' he advised, recommending minimally sweetened or unsweetened beverages whenever possible.
Echoes from Longevity Research
This warning aligns with recent advice from world-renowned longevity researcher Dan Buettner, who has spent decades studying communities with exceptional lifespans. The National Geographic Fellow identifies several dietary items to avoid for those seeking extended, healthy lives.
- Processed meats including bacon, sausages and deli meats, linked to higher rates of colorectal cancer and cardiovascular disease
- Sugar-laden drinks, which Buettner describes as 'one of the most damaging staples of the modern diet' and 'the number one source of refined sugar'
- Salty snacks and packaged sweets, though he allows occasional consumption outside the home
Buettner emphasises that sugary beverages deliver rapid blood sugar spikes without nutritional benefits, contributing to obesity, insulin resistance and chronic inflammation – all factors working against longevity.
The convergence of advice from brain health and longevity experts creates a compelling case for reconsidering beverage choices, with both specialists identifying sweetened drinks as particularly problematic for long-term health outcomes.
