Do you ever wake up with tingling in your feet or stabbing pain in your legs that seems to have no clear cause? If you're over 50 and dealing with nerve discomfort, it may be time to take a closer look at what’s on your plate.
Surprisingly, it’s not spicy food, caffeine, or even the cold that’s triggering that burning, pins-and-needles sensation. According to research from the Mayo Clinic and other institutions, one of the biggest culprits behind nerve pain is a common ingredient in everyday meals: sugar.
Sugar is often linked to blood sugar spikes and weight gain, but the effect it has on the nervous system is far less talked about and possibly more concerning.
When sugar floods your bloodstream, especially in larger amounts, it doesn't just affect your energy levels. It begins to damage the small blood vessels that supply your nerves with oxygen and nutrients. Over time, this impairs nerve function and can result in:
As we get older, our ability to process sugar efficiently declines. For people over 50, this means that even moderate amounts of sugar can have a more dramatic impact on nerve health.
The damage caused by sugar isn't just a one-time issue. In fact, sugar can bind to nerve tissue, quite literally sticking to it like glue. This contributes to inflammation, disrupted nerve signals, and greater difficulty managing the pain. It also makes the nerves more sensitive, which explains why seemingly minor sensations can feel so severe.
This process, often referred to as glycation, occurs when sugar molecules attach to proteins or fats in the body, forming compounds that interfere with normal cellular function. In nerve cells, this can trigger inflammation and oxidative stress, accelerating the breakdown of healthy nerve tissue.
Most people are surprised to learn how often they’re exposed to sugar, even in foods that seem healthy.
Some unexpected examples include:
Even whole foods like bananas, carrots, and grapes, while nutritious in moderation, can contribute to blood sugar overload if eaten too frequently or in large portions.
Giving up sugar completely is neither easy nor realistic. The more practical approach is to support your body’s ability to manage sugar more effectively, especially around high-carb meals.
Some strategies include:
Dr. Merrit, a nerve health specialist based in Austin, Texas, has been researching ways to improve how the body handles sugar in real-time. His focus is on helping the body shuttle excess glucose into muscle tissue where it can be burned for fuel, instead of lingering in the blood and binding to nerve endings.
Many people assume nerve pain is just a natural part of aging. It isn’t. While aging may make the body more vulnerable to inflammation and blood sugar swings, that doesn’t mean nerve pain is inevitable.
By understanding the connection between sugar and nerve function—and making small changes to your routine—you can reduce your risk of developing chronic discomfort or mobility issues in the future.
If you’re dealing with unexplained nerve pain, numbness, or tingling, don’t ignore your sugar intake, even if you eat “healthy.” Sugar doesn’t just affect your weight or energy, it can damage the very pathways your body relies on to move and feel.
By paying closer attention to your blood sugar and learning how to support your nerve health from the inside out, you can take back control, reduce pain, and protect your body for years to come.
Your nerves matter. And so does what you feed them.