Most people love sugar in its various forms—desserts, candy, ice cream, soda, and more. We have heard that it can be harmful. However, is sugar bad for you?
The United States Department of Agriculture reports that Americans consume over 100 pounds of sugar annually. Although it is a key ingredient in baked goods, desserts, and coffee, it is also consumed as hidden sugar daily in the Standard American Diet.
BBQ sauce
Bread
Canned fruits
Cereal
Crackers
Frozen dinners
Ketchup
Marinades
Oatmeal
Peanut butter
Protein bars
Salad dressings
Soups
Tomato sauce
Yogurt
The nutrition labels list sugar in various ways, with words typically ending in “ose.” It is essential to read the complete list of ingredients to understand what you are consuming. Some common types of sugar include:
Agave nectar
Sorbitol
Corn sweetener
Corn syrup
Dextrose
Evaporated cane juice
Fructose
Galactose
Glucose
High fructose corn syrup
Inversol
Maltose
Nectar
Rice malt
Sorbitol
Sorbitol
Sorghum syrup
Sucrose
Sugar Leads To Health Issues
Excess sugar consumption can cause a host of health issues. Many of these illnesses do not rear their heads for several years. When a health issue arises, most people do not realize that the disease could be due to an unhealthy diet. Some of the common health problems include:
Below, we analyze how excess sugar affects the body’s functioning and negatively affects your health.
Insulin Resistance
Insulin directs glucose into cells in the body for energy. Research shows insulin resistance occurs when the cells do not respond to insulin. When this happens, the pancreas begins to produce more insulin. Over time, the pancreas can no longer keep up with the body’s demand for insulin to direct glucose out of circulation, causing the amount of glucose in the blood to increase. Eventually, the body does not struggle to maintain glucose, leading to insulin resistance.
Researchers have linked insulin resistance to a variety of diseases, including-
The above health conditions are called metabolic syndrome, which can affect many metabolisms throughout the body, leading to widespread complications.
Obesity
In the United States, two in three adults and one in three children are heavier weight. Sugar contains empty calories and impacts satiety, increasing appetite. If children are allowed to drink sodas, their risk of obesity rises to 60 percent. Furthermore, it increases visceral fat, increasing the risk of several life-threatening diseases.
Liver Health
Fructose is a type of sugar metabolized by the liver over a longer period than glucose. When the body digests it, it converts it into glycogen and stores it for future energy. Consuming fructose is not necessarily a problem if the general intake of other sugars is low.
When the liver stores too much glycogen, consuming more sugar overloads it, causing a sugar imbalance. Over time, the body turns the extra sugar into fat, which can lead to nonalcoholic fatty liver disease and other health problems. Luckily, with reduced sugar intake, the liver can heal itself.
Heart Health
Over the years, there have been some misconceptions concerning cardiovascular disease, including the foods that harm the heart. Saturated fat may not be the main culprit – sugar plays a significant role, too. Consuming too much sugar is a leading cause of heart disease. When the body has too much sugar to metabolize, the high sugar in the blood increases systemic inflammation, increases harmful cholesterol levels, increases abdominal obesity, increases insulin levels, and increases glucose levels. These imbalances can develop in as little as ten weeks and can lead to heart disease.
Immune Health
Did you know that sugar can also negatively impact your immune health? Sugar reduces the effectiveness of white blood cells by 40 percent. The decreased immunity continues in the body for up to five hours after consuming high-sugar food like pastries.
Sugar also increases inflammation in the body. When the body becomes inflamed, it can cause a plethora of health issues, including an increased risk of developing cancer. As noted earlier, sugar imbalance leads to fluctuations in insulin levels. Insulin regulates the growth of cells within the body, including cancer cells. Sugar not only increases the risk of developing cancer but also feeds cancer cells.
Brain Health
Sugar impairs brain function, reduces memory recall, and hinders learning. Increased sugar consumption is associated with various psychological issues, including anxiety and depression. With high sugar intakes, the neurotransmitters in the brain become disrupted, leading to decreased mood, fatigue, brain fog, and increased irritability.
Sugar Addiction
Sugar affects the neurological pathways, resulting in sugar addiction and constant sugar cravings. It causes numerous psychological problems, such as mood swings, irritability, and brain fog, as well as physical issues like obesity, heart disease, and liver problems.
When a diet contains high sugar, the body releases excess Dopamine. As one consumes sugar, the Dopamine receptors in the brain become less effective, leading to increased sugar cravings. This vicious cycle is very similar to the one experienced during drug addiction.
Sweeteners to Avoid
Many different types of sweeteners are available, some more harmful than others. Here are some sweeteners to avoid-
High–Fructose Corn Syrup—High-fructose corn syrup is found in many processed foods. This sweetener can cause weight gain, fatty liver disease, and other health issues.
Aspartame—Aspartame is a chemical sweetener found in various diet sodas. When the body breaks down aspartame, it creates formaldehyde.
Sucralose—Sucralose is processed using chlorine. Incredibly, wastewater treatment centers cannot break down sucralose, so you can imagine how difficult it is for the body to break down this artificial sweetener!
Sweeteners to Enjoy
Natural sweeteners do not cause the same side effects as those listed above. These include:
Stevia—Stevia comes from the stevia plant and can help improve blood sugar, cholesterol, and blood pressure levels and reduce insulin resistance.
Coconut Sugar—Coconut sugar is a sweetener and contains vitamins and minerals that can improve health.
Raw Honey—Raw honey has been a natural sweetener for thousands of years. Honey also offers numerous health benefits, including improved immunity, heart health, and reduced inflammation.
Monk Fruit—is created by removing the seeds and skin from the fruit, crushing the fruit, and collecting the juice. The fruit extract or juice has zero calories per serving.
Changing your eating habits takes a concentrated effort. Reducing the amount of white sugar in your diet is a significant step toward improving your health in many ways. Maintaining a healthy weight, reducing the risk of chronic illnesses and diseases, and increasing energy are just a few of the changes you will notice after reducing sugar from your diet. Our integrative practitioners and nutritionists can help you kick the sugar habit and begin your journey toward a healthier you.
Rose Wellness offers Holistic, Integrative and Functional Medicine services for treating chronic issues as well as for preventive care. Join us and take control of your health, your most important asset.
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