Sugar is a common sweetener and carbohydrate found in various foods and beverages. It is a type of simple carbohydrate that provides a quick source of energy for the body. Sugar can occur naturally in fruits, vegetables, and dairy products, or it can be added to processed foods and drinks during manufacturing. There are different types of sugar, including:
Glucose: A simple sugar that is the primary source of energy for the body’s cells. It is found in fruits, vegetables, and honey.
Fructose: Another simple sugar found in fruits, honey, and root vegetables. It is often used as a sweetener in processed foods and beverages.
Sucrose: Common table sugar made up of glucose and fructose. It is extracted from sugarcane or sugar beets and is used in cooking and baking.
High-Fructose Corn Syrup (HFCS): A sweetener made from corn starch that is commonly used in processed foods and beverages.
The effects of added sugar on the body
– Impact on brain function: Too much-added sugar can affect how your brain works and has been linked to cognitive decline and degenerative disorders such as Alzheimer’s disease and dementia.
– Increased sugar cravings: Eating large amounts of sugar can activate the brain’s reward and appetite centre. Over time, this can interfere with feelings of fullness and satisfaction, leading to an almost addictive pattern of sugar cravings and overeating.
– Aging skin: Consuming a lot of added sugar can hinder collagen repair, leading to thinner skin and skin ageing. A steady diet of sugary treats can also result in reduced elasticity, poor wound healing, and premature wrinkles.
– Blood sugar crash: Refined carbs in foods and drinks like sodas, cookies, cakes, or pies can quickly cause a rise in glucose in the bloodstream, so you might feel extra energized — for a while. But this short-term fix can make you more sluggish later (when you eventually crash).
– Increased risk of chronic disease: Too much-added sugar can accelerate the usual oxidation process in our cells, putting you at risk of health conditions, including cancer, heart disease, diabetes, and metabolic disorders.
– Increased stress levels: While sweets can lower levels of the stress hormone cortisol in the short term, they may cause problems in the long term. Some people under stress may be more vulnerable to becoming hooked on sweets because it releases soothing brain chemicals.
– Weight gain and obesity: Sugar can affect the hormones in the body that control a person’s weight. The hormone leptin tells the brain a person has had enough to eat. However, a high sugar diet may prevent the brain from knowing when a person has eaten enough.
– Diabetes and insulin resistance: High sugar levels in the diet might cause type 2 diabetes over time.
– Cardiovascular disease: Excessive sugar consumption can cause inflammation, oxidative stress, and obesity, which influence a person’s risk of developing cardiovascular disease.
– High blood pressure: Excessive sugar consumption can cause blood pressure or hypertension.
– Cancer: Excess sugar consumption can cause inflammation, oxidative stress, and obesity, which influence a person’s risk of developing cancer.
Sugar has several positive effects on the body when consumed in moderation
1. Energy source: Sugar is a quick energy source for the body, particularly for the brain and muscles.
2. Improves mental performance: Consuming a small amount of sugar can improve mental performance, memory, and mood.
3. Supports physical performance: Sugar is essential for athletes and individuals who engage in high-intensity workouts, as it provides energy and prevents fatigue.
4. Necessary for certain bodily functions: Sugar is necessary for the proper functioning of the kidneys, liver, and other organs.
5. Supports immune system: Sugar is necessary for the production of white blood cells, which help fight off infections.
6. Improves digestion: Some sugars, like lactose, help with the digestion of nutrients.
7. Supports healthy gut bacteria: Some sugars, like fructose, serve as prebiotics, feeding good bacteria in the gut.
8. Necessary for fetal development: Pregnant women need sufficient sugar to support fetal development.
9. Supports skin health: Sugar is necessary for the production of glycosaminoglycans, which help maintain healthy skin.
10. Supports eye health: Sugar is necessary for the production of glycoproteins, which help maintain healthy eyes.
Remember, it’s essential to consume sugar in moderation (less than 10% of daily calories) and focus on natural sources like fruits, vegetables, and dairy products, rather than added sugars found in processed foods and sweets.
Natural sugar, found in whole foods like fruits, vegetables, dairy products, and some grains, is generally considered healthier than added sugar. Here’s why:
Natural sugar:
– Comes with other beneficial nutrients like fibre, vitamins, and minerals
– Tends to be less concentrated, so you’re less likely to overconsume
– Often requires more effort to digest, which can lead to a feeling of fullness and satisfaction
– Less likely to cause a rapid spike in blood sugar levels
Examples of natural sugar sources:
– Fresh fruits (e.g., apples, bananas)
– Vegetables (e.g., carrots, sweet potatoes)
– Dairy products (e.g., milk, yogurt)
– Whole grains (e.g., brown rice, quinoa)
– Legumes (e.g., lentils, chickpeas)
Added sugar, on the other hand, is isolated from its natural sources and added to foods during processing or preparation. It’s often:
– Highly concentrated, making it easy to overconsume
– Lacking in other beneficial nutrients
– Quickly digested, leading to a rapid spike in blood sugar levels
– Linked to various health problems when consumed excessively (e.g., obesity, diabetes, heart disease)
Examples of added sugar sources:
– Table sugar (sucrose)
– High-fructose corn syrup
– Honey
– Maple syrup
– Agave nectar
– Processed foods (e.g., baked goods, sweetened beverages, candy)
NOTE: Consuming too much sugar can have negative health effects, including weight gain, tooth decay, and an increased risk of chronic diseases like obesity, type 2 diabetes, and heart disease. Health experts recommend limiting the intake of added sugars and focusing on consuming natural sources of sugar from fruits, vegetables, and dairy products as part of a balanced diet. Remember, even natural sugar should be consumed in moderation as part of a balanced diet. Enjoy whole foods and limit your intake of added sugars to support optimal health.
