A Better Festive Treat: Black Bean Brownies That Support Blood Sugar and Brain Health
But cravings aren’t a sign of weakness. They’re a sign your blood sugar, gut, and brain chemistry are under strain – which is why fibre-rich festive recipes can make such a powerful difference.
This week’s recipe does exactly that. These black bean brownies feel indulgent, but underneath they’re designed to support stable blood sugar, calm cravings, and keep your brain sharper through the most sugar-heavy month of the year.
Why Sugar Affects Your Brain and Memory
Sugar doesn’t just influence your waistline and energy – it directly affects the structure and functioning of your brain. Glucose is the brain’s primary fuel, but when levels rise too high or fluctuate too quickly, the brain experiences this as stress. Over time, those swings change how the brain ages.
Large population studies show that even slightly elevated glucose levels – levels many people would consider “normal” – significantly increase dementia risk (1). And when HbA1c rises, it shows that your body has been exposed to higher glucose levels over the past 8–12 weeks. This matters because long-term elevated glucose drives inflammation, damages blood vessels in the brain, and accelerates the processes linked to cognitive decline (2).
Even in younger or otherwise healthy adults, small rises in glucose are associated with reduced volume in the hippocampus – the brain’s centre for memory, learning, and emotional regulation (3). This means that sugar isn’t only an issue for diabetes prevention; it’s directly tied to how well your brain can store information, retrieve memories, and stay resilient across your lifetime.
During the festive period, these glucose swings become more common – thanks to grazing, disrupted routines, and richer foods. It’s not the single dessert that matters, but the repeating pattern. And your brain feels every one of those peaks and dips before your waistline every does.
How to Tell If You’re Eating Too Much Sugar (Using HbA1c)
This is where measuring your HbA1c becomes incredibly useful.
HbA1c reflects how much of your red blood cells have been exposed to glucose over the past 8–12 weeks, giving you a true picture of your overall sugar load – not just what you ate yesterday, but whether your body is regularly receiving more carbohydrate than it can comfortably handle. We all have slightly different carbohydrate tolerance, and HbA1c shows you where your line is.
It’s also one of the most powerful early indicators of long-term brain health. Higher HbA1c is linked with faster cognitive decline and a greater risk of dementia, even in people who don’t meet the criteria for diabetes (2). Keeping your sugar intake – and therefore your HbA1c – in a healthy range is a core part of protecting your brain.
But glucose is only one part of the story.
When you look at HbA1c alongside other biomarkers such as homocysteine and the omega-3 index, you get a much richer picture of how well your brain is being supported. These markers reflect inflammation, nutrient status, membrane structure and repair – all of which influence how resilient your brain is to the effects of oxidative stress and high blood sugar. When any of them drift out of range, the brain becomes more vulnerable.
This is exactly why our DRIfT test brings these three measures together.
Between HbA1c, homocysteine, and omega-3 status, you gain a personalised, science-based understanding of how your current diet and lifestyle are shaping your cognitive future.
And if your HbA1c is starting to rise, it’s an early signal that your brain has been exposed to more glucose than it can comfortably manage – a gentle nudge to make adjustments now, rather than years down the line. Order your DRIfT test here – and for the first time ever – we’ve reduced the DRIfT 5-in-1 test by 20% this weekend to widen access to early detection and support our prevention research.
Why Fibre Helps Reduce Sugar Cravings (Especially in December)
This is the part most people underestimate.
A high-fibre diet:
- slows glucose entering the bloodstream,
- reduces cravings,
- stabilises energy, and
- supports better long-term glycaemic control.
A large systematic review published in The Lancet found that diets higher in fibre significantly improved blood sugar control, lowered HbA1c, and reduced diabetes risk (4).
During a month where treats are everywhere, fibre becomes one of the simplest tools to protect your metabolic and cognitive health. (Gut health is one of our nutrition and lifestyle domains on our COGNITION™ programme – free to all our FRIENDS)
Which is why these brownies work so well…
Most festive treats are low-fibre and high-sugar – a combination that sends cravings soaring.
These brownies flip that on its head.
With black beans, oats, and chicory root syrup, each brownie contains:
- ~5.4g fibre
- ~3g protein
- ~6g fat
- ~9g carbs
- low GL (≈ 3.9)
This gives you the sweetness without the spike – and the fibre slows digestion so you don’t end up reaching for “just one more”.
Serve them with thick Greek yoghurt and fresh raspberries for extra balance and natural sweetness.
High-Fibre Black Bean Brownie Recipe (Low GL, Gluten Free)
Ingredients
- 1 tin black beans, drained & rinsed very well
- 6 tbsp cocoa powder (30g)
- 40g oats
- 1 egg
- 1/4 tsp salt
- 4–6 tbsp sweetener of choice (chicory syrup or brown-sugar substitute work well)
- 4 tbsp coconut oil
- 2 tsp vanilla extract
- 1/2 tsp baking powder
Method:
Preheat oven to 170°C.
Blend all ingredients in a food processor until completely smooth.
Pour into a lined 8×8 tin.
Bake for 15–18 minutes.
Cool for at least 10 minutes before slicing.
If still soft, chill in the fridge overnight – they firm up beautifully.
Check Your HbA1c, Omega-3 and Homocysteine With Our DRIfT Test
Fibre-rich recipes can help – but the real insight comes from knowing your HbA1c.
Our DRIfT 5-in-1 at home blood test measures your:
- HbA1c (blood sugar control)
- Omega-3 Index
- Vitamin D
- Homocysteine
- Glutathione
Available to purchase globally – order yours here
It’s one of the simplest ways to understand how sugar is affecting your long-term brain health – and what to do next to protect it.
Also, if you haven’t completed the FREE and validated online Cognitive Function Test then do that together too get instant personalised feedback on your brain health.
For more recipes – subscribe to the Upgrade Your Brain Cook App.
References:
- Crane PK et al. Glucose levels and risk of dementia. N Engl J Med. 2013;369(6):540–548.
- Rawlings AM et al. Diabetes, prediabetes and cognitive decline. Diabetes Care. 2019;42(7):1217–1224.
- Kerti L et al. Higher glucose levels relate to lower hippocampal connectivity and cognition. Neurology. 2013;81(20):1746–1752.
- Reynolds A et al. Carbohydrate quality and human health: systematic review. Lancet. 2019;393(10170):434–445.