The bitter truth: all facts about the harm of sugar to the body

Sugar, the sweet delight that tantalizes our taste buds, has found its way into almost every processed food and drink today.

While sugar cravings often seem harmless to many, doctors claim consuming them poses a serious threat to health and well-being and can even cause addiction by directly affecting the pleasure center of the brain. But this pleasure passes quickly, while the harm in the form of extra pounds and disruption of the whole body’s functioning remains for a long time, says Dr. Tygran Amalyan. Let’s take a look at what added sugar is and how to reduce its intake consciously for a healthier life.

Tygran Amalyan

Chief expert of evidence-based media MEDplus

• Doctor by education, specialist in nutrition science
• Expert in medical and energy efficiency fields
• Businessman, innovator

Hidden danger: added sugar

Added sugar refers to sugar that is added to foods and beverages during processing or preparation instead of naturally occurring sugars in unprocessed foods such as fruits and vegetables.

Common examples of added sugars include sucrose, fructose, and glucose. These added sugars are found heavily in sugary snacks, soft drinks, desserts, and even seemingly unsweetened foods like sauces and condiments. Specialists from the Ministry of Health of Ukraine showed how much sugar is contained in familiar and common products.

The result is that we ingest too much added sugar. For example, adult men consume an average of 24 teaspoons of added sugar per day, according to scientists at the U.S. National Cancer Institute.

Sweet poison: health consequences

Doctors have long compiled a whole list of diseases that can be caused by sugar consumption, including:

• Cardiovascular problems: High sugar intake is directly linked to elevated triglyceride levels, hypertension, and an increased risk of heart disease and stroke. And this risk is very significant, especially considering the number of cardiovascular diseases in Ukraine.
• Weight gain and obesity: Excessive consumption of added sugar contributes to weight gain and insulin resistance, where cells do not respond properly to insulin, which contributes to fat storage and obesity.
• Type 2 diabetes: Regular consumption of sugary foods can suppress the body’s response to insulin, leading to insulin resistance and an increased risk of type 2 diabetes.
• Fatty liver disease: Excessive sugar consumption can cause fat to accumulate in the liver, resulting in non-alcoholic fatty liver disease (NAFLD).
• Tooth decay: Sugar is a major culprit in tooth decay, as it feeds harmful oral bacteria, leading to tooth decay and gum disease.
• Addiction: Sugar acts like a drug and can trigger the release of dopamine in the brain, leading to food cravings and addictive behavior. That is, the more we eat sweets, the more we want them.
• Impact on the microbiome: Excessive sugar consumption can upset the delicate balance of our gut microbiome. This can lead to digestive problems, inflammation, and a weakened immune system.
• Effect on the nervous system. High sugar intake is associated with inflammation and oxidative stress in the brain, which can contribute to neurological conditions and cognitive decline.

Finding Sweet Freedom: Reducing Sugar Intake

How can we become literate consumers and stop the expansion of sugar into our lives? We have collected the most effective tips.

• Read labels: Read food labels carefully and search for hidden sources of added sugar, such as terms ending in “ose” (sucrose, fructose, etc.) and syrups.
• Choose whole foods: Choose whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins.
• Limit sugary drinks: Avoid sodas, energy drinks, and sweetened juices. Instead, select water, herbal teas, or fresh juices.
• Healthy Alternatives: When cooking or baking, experiment with natural sweeteners such as honey, maple syrup, or fruit purées instead of refined sugar.

Living Without Sugar: Benefits

Although reducing your sugar intake may seem daunting at first, the list of benefits is truly amazing.

• Weight management: Reducing your sugar intake helps you lose weight and maintain a healthy body mass index (BMI).
• Heart Health: Reducing sugar has a positive effect on your cardiovascular health, lowering your risk of heart disease and related problems.
• Stable Energy Levels: Avoiding sugar results in more consistent energy levels throughout the day.
• Improved dental health: Reducing sugar intake significantly lessens your risk of tooth decay and gum disease.
• Improved mood and mental clarity: Stable blood sugar levels help boost mood and cognitive function.

So, is sugar evil?

Added — yes. At the same time, our body needs one type of sugar called glucose to survive. Glucose is the number-one food for the brain and an essential source of fuel for the entire body. But you don’t need to add it to your diet because your body can produce the glucose it requires by breaking down food molecules such as carbohydrates, for example. And when you really want something sweet, it is better to eat berries or fruits, which are natural sweeteners. For example, apples, plums, kiwis, oranges, and tangerines. Pineapple and grapefruit are generally natural fat burners.

You don’t need to add it to your diet because your body can produce the glucose it requires by breaking down food molecules such as carbohydrates, for example.

So what is a safe amount of sugar? The answer is simple: there is none since, in any case, we get the sugars the body requires from unprocessed foods, and it is better to exclude processed foods and “a spoonful of sugar in tea” altogether. Living without added sugar will not only have a positive impact on your physical well-being, but will also improve your emotional and mental well-being, ultimately allowing you to enjoy the true sweetness of life.

Think twice!