Review Article :
We hear so often that we should
avoid sugar as much as possible because it is not good for our health. It is
important to understand the reasons WHY and HOW it is detrimental to our
health. To begin with a definition of
what sugar is, it is a carbohydrate
that provides energy
for our body, and is found naturally in most plants, but especially in sugar
cane and sugar beets. Before sugar (sucrose)
enters the bloodstream from the digestive tract, it is broken down into two
simple sugars called glucose and fructose.
Glucose is
in every living cell, and if we dont get it from our diet, our bodies produce
it [2]. Fructose is different because
our bodies do not produce it in any significant amount, and there is no
physiological need for it [2]. Fructose
can only be metabolized by the liver in large amounts, which is usually not a
problem if it is eaten in moderate amounts [2].
It will be turned into glycogen and stored in
the liver until it is needed [2].
However, if the liver is overloaded with glycogen, then consuming more
fructose will turn it into fat [2]. For
people who are inactive and eat a Western diet, large amounts of fructose from
added sugars get turned into fat in the liver [2]. When sugar is transported into the body, it
stimulates the pancreas to produce insulin. Some good sugars are found naturally in foods
like fruits, vegetables, beans, nuts, and whole grains, while others bad sugars
are added and used during processing and cooking (added sugars). The average American eats 19.5 to
22 teaspoons of bad sugar each day, which is equivalent to a 4-pound sack once
every 20 days [9]. Over the course of
one year, this is about 66 pounds of added sugar consumed each year, per person
[9]. The American Heart Association
recommends no more than 6 teaspoons of added sugar per day for women, 9
teaspoons for men, and no more than 3-6 teaspoons for children per day [9]. Given these disturbing facts, something
definitely needs to be done about this sugar crisis. In the past decade or more, there
has been a huge push to reduce fat intake in our diets to achieve better health
and lose weight. While certain trans and
saturated fats are undoubtedly detrimental to our heart health, a much
bigger focus should be placed on sugar because it is a much more pervasive and
detrimental thing to our health. In
April 2014, the Journal of the American Medical Association published an
article entitled Added Sugar Intake and Cardiovascular Diseases Mortality among
US Adults. The main purpose of the study
was to examine time trends of added sugar consumption as percentage of daily
calories in the United States, and investigate the association of this
consumption with the rates of cardiovascular deaths [3]. The results show that INGESTING TOO MUCH
ADDED SUGAR DOES SIGNIFICANTLY INCREASE OUR RISK OF DYING FROM CARDIOVASCULAR
DISEASE 3. Sugar is added in so much of
what we consume, and a lot of the time we do not even know it is in what we are
eating. The results from the 15-year
study on added sugar and heart disease also show that participants who took in
25% or more of their daily calories as sugar were more than twice as likely to
die from heart disease as those whose diets included less than 10% added sugar
[3]. Overall, the odds of dying from heart disease rose simultaneously with the
percentage of sugar in the diet [3]. In
addition, studies show that large amounts of fructose can raise triglycerides,
LDL, blood glucose, insulin levels, and increase abdominal obesity in as little
as 10 weeks [3]. Liver disease and its link to
sugar is another area that is being researched.
In June 2015, researchers from the Jean Mayer USDA Human Nutrition Research
Center on Aging (USDA HRNCA) at Tufts University in Boston reported in the
Journal of Hepatology, that a daily sugar-sweetened beverage habit may increase
the risk of non-alcoholic fatty liver disease [7]. NAFLD is characterized by an accumulation of
fat in the liver cells that is unrelated to alcohol consumption [7]. Sugar-sweetened beverages are a major dietary
source of fructose, which is the sugar that is suspected of increasing the risk
of NAFLD because of how our bodies process it [7]. A lot of research is also
currently being conducted by the National Institutes of Health in order to
determine if there is a link between 24 different types of cancer and
sugar. More and more evidence is
pointing to a link between sugar consumption and an increased risk of
developing certain types of cancer [1,2]. Over consumption of sugar is also
linked to digestive imbalances and disturbances in our microbiome (gut
health) and has been linked to leaky gut syndrome. As we know, the gut has an overall impact on
our immune system [1]. Sugar can trigger
inflammation than
can increase intestinal permeability because sugar feeds yeast and bad bacteria [1]. In addition to its many scary
health risks, sugar is infamous for being linked to weight gain and cavities. In excess, it can lead to metabolic problems
beyond its effects on weight gain. Studies suggest that the reason is fructose [1,2].
Any fructose that is eaten is sent straight to the liver, which specializes in
turning it into droplets of fat called triglycerides. Sugar can lead to insulin resistance, and
ultimately metabolic syndromes and type II Diabetes [1,2]. When sugar is consumed in large amounts,
insulin stops working as it should, and body cells become resistant to it [2]. Because sugar can cause insulin resistance,
it is not surprising to see that people who regularly drink sugar-sweetened
beverages have up to an 83% higher risk of developing Type II diabetes [2]. Beginning by cutting back on
processed foods and drinks can lower sugar intake. If sugar is used, it is advisable to use less
processed forms, but use them sparingly.
Fruits, vegetables,
beans, nuts and whole grains all contain simple sugars. When those sugars are naturally found in
whole foods such as the ones previously mentioned, they also contain vitamins
and minerals, protein, phytonutrients, and fiber. The presence of fiber is very important because
it slows down the absorption of sugar, and controls blood sugar more
efficiently. In contrast, when sugars
are added to foods (Bad sugars-the refined types that sweetens soda, candy,
processed foods, and baked goods/desserts) many times healthy fiber and
nutrients have been refined away, and there is a huge rush of sugar into the
blood stream. When sugars are consumed
in moderation and properly balanced by fiber and other whole food nutrients to
slow digestion and absorption, they can be part of a healthy diet. In addition, getting enough high-quality
protein, fiber and fermented foods can help decrease sugar cravings over time. In 2018, the Food and Drug
Administration will require most packaged foods to include added sugar on their
nutrition label [10]. The label will
have a separate line showing how much sugar is added to each food item. Added
sugars include sugars that have been added during the processing or packaging
of food [10]. Added sugar is present in
74% of packaged foods in supermarkets [8].
Although desserts, soft drinks, candy etc. are usually the main culprits
containing the most added sugar, it is also in many things that dont seem sweet
such as certain breads and pasta sauces [8].
It is very easy to miss out on the high levels of sugars in these items.
It can be said that we are in a
sugar-crisis, but its something that can surely be remedied through knowledge,
awareness, making small dietary changes, and eliminating sugar from our diets
as much as possible. References Dr Josh Axe (2017) Is
Sugar Bad for You? Heres How It Destroys Your Body.
Healthline
(2017) 10 Reasons Why Sugar is Bad For You. Julie
Corliss (2016) Eating too much added sugar increases the risk of dying with
heart disease. Katie-Wellness
(2018) The Harmful Effects of Sugar. Quanhe Yang, Zefeng
Zhang, Edward W Gregg, et al. Added Sugar Intake and Cardiovascular Diseases
Mortality Among US Adults. Internal medicine (2014) 174: 516-524. https://doi.org/10.1001/jamainternmed.2013.13563
Tufts
now (2015) Daily Sugar-Sweetened Beverage Habit Linked to Non-Alcoholic Fatty
Liver Disease. Manal F. Abdelmalek,
Chris Day. Sugar sweetened beverages and fatty liver disease: Rising concern and
call to action. J Hepatology(2015)63:306-308.https://doi.org/10.1016/j.jhep.2015.05.021
Zahra
Barnes. Added Sugar Is Hiding In Plain Sight (2014) Womens Health.
How
Much Is Too Much? Sugar Science.
Dan
Charles. An Added Sugar Label Is On The Way For Packaged Food (2016) The Salt. Corresponding
author: Kristen L Poe, PhD, Wellness Doctor, Poe
Holistic Health, P.O. Box 485, Shrewsbury, MA 01545, USA, Tel: (508) 388-2853,
E-mail: drkristenpoe@poeholistichealth.com Health Effects, GlycogenThe Detrimental Health Effect of Sugar
Kristen L Poe
Full-Text
In addition, consuming added
sugar delivers empty calories void of essential vitamins and minerals, and can
prevent healthier foods from being integrated in our diets. Beverages containing sugar like sodas,
certain juices, and energy/sports drinks are some of the biggest sources of
added sugars in the average American diet.
They account for more than 1/3 of the added sugar that is consumed in
the United States. Other sources that
are big culprits when it comes to added sugar are desserts (cookies, cakes,
pastry, ice cream) candy, and many breakfast cereals. The way sugar affects hormones and the brain
directly correlates with weight gain and obesity [2]. Why? It leads to decreased satisfaction, and
a loss control over food consumption [2].
It can cause a dopamine release in the brain, and almost an addictive
like state in many people [2]. People
who consume the most sugar are by far the most likely to become overweight or
obese (applies to all age groups) [2].
Cutting back on sugar is one of the most important factors when it comes
to weight loss. So how can we avoid the negative health impacts of added sugar?
Citation: Kristen
LP. The Detrimental Health Effects of Sugar (2018)
J
Obesity and Diabetes 1: 21-22 Keywords
