So, finally I’ve decided to write the final part of this series. In the last article of this series, I talked about what is sugar, what are its different types, what is artificial sugar and what makes it bad.
In this part (the final part), I will discuss the harmful effects of sugar or artificial sugar. Then we will finally conclude if leaving sugar is the right choice.
Table of Contents
What are the different types of sugar?
I’ve already discussed what are different varieties of sugar. This is just a brush up. Sugar is a type of carbohydrates and our body needs it for energy.
Monosaccharides contain one molecule of sugar. These are glucose, fructose (found in fruits and veggies) and galactose. Then there’re Disaccharides which contain 2 molecules of sugar. These are sucrose (glucose + fructose), lactose or milk sugar (glucose + galactose), maltose (glucose + glucose).
Polysaccharides contain more than 2 molecules of sugar. Starch (found in grain like wheat, corn, rice), glycogen (found in liver and muscles of animals), cellulose (cell walls of plants) fall under this category.
Then there are sugar alcohols like xylitol, sorbitol and Artificial sugar like saccharin, etc.
Our body breaks down carbohydrates into glucose, which enters bloodstream and acts as a source of energy. Fruits, veggies and other food contain natural sugar and we eat them daily. These are something that you need not to worry about and you can eat them without hesitation. These are essential for human growth and development.
Added sugar or artificial sugar are added to enhance the flavour of certain fruit or to make them more presentable. These are the sugar that harms us and in this post we will discuss those harmful effects.
Ways artificial sugar can harm our health
Now I will discuss some ways by which artificial sugar can harm our hearth.
1: Heart health
Adults consume 77g of sugar daily, which is higher than what is recommended. This sugar comes from soda, chocolates, candies, food like pizza, fries, etc. These not only harm our health but also put heart to an unwanted risk.
People who get 17-20% of their calories from added sugar have 38% higher risk of cardiovascular disease, compared with those with 8% of calories from sugar.
Eating food that is high in sugar can increase bad cholesterol (LDL) which can lead to plaque buildup in arteries and that could put pressure to the heart. Extra sugar is also converted into triglycerides. Triglycerides provide fuel to muscles, but too much can again harm heart health.
Some studies further suggest that sugar from soda, candy can even affect blood pressure. That’s could also affect heart health.
2: Liver disease
High dose of sugar becomes fat in liver and over time this fat can cause non-alcoholic fatty liver disease. High consumption can make the liver less responsive to insulin. This could lead to type-2 diabetes.
Non-alcoholic fatty liver disease is also linked to high consumption of artificial sugar. Diets high in fructose syrup are also known for the development of uric acid in liver. It can cause oxidative stress, metabolic syndrome and high risk of liver disease.
3: Kidney disease
Major role of kidneys is to filter waste and water from the blood through urine. When kidney gets damage, they can’t filter blood as they are supposed to and that leads to waste build up in the body, which could be lethal.
High blood glucose (too much sugar in blood) can damage blood vessels in the kidney, that can affect the way kidney function. People with diabetes may also develop high blood pressure, which can also damage the kidneys.
People with diabetes should be more cautious about kidney disease.
4: Brain health
Human brain consumes at least 80% of the body’s glucose for various activities. Complex carbohydrates are a great source of food for the brain. They provide long-lasting fuel to the brain. Brain functions like thinking and memory are closely linked to glucose levels and how well the brain uses glucose.
However, high levels of glucose can alter the way we think, can affect memory. But we need a balance of blood glucose in body. If it’s low, it can make us feel hungry, anxious, but it’s too high it can cause fatigue, mood issues, etc.
A good diet can improve brain health. Check out this article to learn more about food that is good for brain health.
FGW
People with insulin resistance are found to be bad in cognitive tests. However, the relationship between blood sugar and brain is even more complex. It has been found that elevated levels of blood sugar can disturb the functioning of the brain, like it can damage nerves and blood vessels. If blood sugar levels go off chart than it can cause sudden mood change, hormonal change and even Alzheimer’s disease.
Higher consumption of sugar from beverages can cause dementia and stroke.
Other risks associated with high sugar
Other risk with high sugar consists of tooth cavities, decay, gum problem. It is most commonly known that sugar can cause obesity, but how? That very few people know.
These artificial sugars are also known as empty calories. These put no nutritional value, and you end up eating more because it tricks your mind. More such things you eat, more it will turn into fat.
I have already talked about how artificial sugar and ultra processed food triggers a similar reward circuit in the brain as cocaine would do. This means it will start pleasure eating in the brain, which can disturb normal balance in the brain and the brain will not understand when to stop.
60% of the calorie in the beverages and drinks come from added sugar.
Although sugar is not associated directly with cancer, but it could lead to many diseases and that can result in cancer.
Can you quit sugar?
I am sure you have heard about things like sugar detox, or what happens when you don’t eat sugar for a week and stuff like that. Let’s be clear first, that in the blog I talked about artificial or added sugar. That’s the only sugar you add from your side or something that you are consuming through the factory made food.
So, when we read stuff like: “What will happen if you cut sugar for 30 days”, then that means added sugar. You cannot possibly cut or stop eating sugar from natural fruits. All the fruits, veggies, food contain some amount of sugar and that is not exactly harmful. Those foods also provide essential nutrients, so it would be illogical to cut them from diet.
Getting not more than 5% of your calories from added sugar daily is suggested by WHO.
Conclusion
Added sugar is harmful for health, these should be eaten in moderation. Excess consumption of artificial sugar can impact our health and we need a moderation.
You also need to understand that sugar is not an essential nutrient. What you are getting from natural food is sufficient for you. Choice of the right sugar is crucial. People should be observant of what they are consuming.
A healthy diet, daily 30 mins of workout (at least) and regular checkup are vital to keep our body healthy and happy.
In the comments, tell me if you know how much added sugar you consume throughout the day.
Frequently asked question
Which sugar is healthy?
There are some sugar alternatives that can be added to food and are healthy. Stevia leaves sugar, monk fruit sugar, coconut sugar is considered healthy. However, some side effects include bloating, nausea, etc.
Which fruit is high in sugar?
Fruits like mango, banana, pomegranates, litchis are high in sugar. However, people with diabetes can still consume them in moderation. Doctor’s observation is needed.
How much sugar is healthy per day?
Different countries have different standards, but the common one says that adults should not take more than 30 gm of sugar per day, and for children it should be below 24 gm per day. Special observation on sugar drinks, candy, energy bars is needed.
What is lactose, and what is lactose intolerance?
Lactose is a sugar that is found in milk. In lactose intolerance, the intestine cannot digest and break down lactose, resulting in abdominal bloating and cramps. About 65-68% of the population experience some form of lactose intolerance.
Can sugar patients perform exercise?
Yes, sugar patients or diabetic patients can do light to moderate exercise. Staying active to maintain blood sugar and blood pressure is being suggested. A doctor’s recommendation is necessary.
Other posts in this series
The way ultra processed food is killing you slowly
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6 reasons why Ultra processed foods are bad
In this part 2 we will focus on why Ultra processed foods are bad for us.
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Sometimes extra sweetness can be deadly
Sugar?? No, thanks !!!! That’s what you should be saying next time someone asks whether you need extra sugar in your tea, coffee or whatever. Seriously, we are eating too much sugar, knowingly or unknowingly, and it’s doing us no good. Sometimes extra sweetness can be deadly. Especially if it’s an artificial sweetener. With this…
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Keep smiling
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