I love sugar! I would say that if any food weakness, sugar would be it for me. I’ll eat in any form or fashion. Cookies, cake, ice cream, candy bars…..I could seriously snack on any of that, all the time. I know it’s not good for me, and I know I should cut down on it. What I didn’t know is what the actual effects were that it was having on my body.
I decided to take the time to do some research, and find out exactly how sugar affects my body. Then, I could decide if I was going to decrease it, or cut it out of my diet. The first thing I found in my research is there is a difference between processed sugars and natural sugars. I think we need to first discuss the difference, and then we can see what effects it has on our bodies.
Natural vs. Processed
The main difference between natural and processed sugar lies in how they are processed and the additional nutrients they provide.
Natural Sugars
- Source: Found naturally in fruits (fructose) and dairy products (lactose).
- Processing: Minimal processing, often just harvesting and juicing.
- Additional Nutrients: Fruits and dairy products contain vitamins, minerals, and fiber, which offer additional health benefits.
Processed Sugars
- Source: Derived from sugar cane, sugar beets, or corn.
- Processing: Undergoes extensive refining processes, removing all fiber and most nutrients.
- Additional Nutrients: Provides empty calories with no significant nutritional value.
The Science
When you consume processed sugar, it undergoes a series of biochemical reactions within your body:
- Blood Sugar Spike:
- Sugar, primarily in the form of glucose and fructose, is rapidly absorbed into your bloodstream.
- This rapid influx causes a spike in blood sugar levels.
- Insulin Release:
- To counterbalance the sugar spike, your pancreas releases insulin, a hormone that helps cells absorb glucose for energy.
- Energy Production or Storage:
- Glucose is used for energy production in cells.
- Excess glucose that isn’t immediately needed is stored as glycogen in the liver and muscles or converted into fat and stored in adipose tissue.
The Problem with Excessive Sugar Intake
- Chronic Diseases
- High sugar consumption is linked to increased risk of heart disease, stroke, and high blood pressure.
- As mentioned earlier, sugar can lead to insulin resistance, a precursor to type 2 diabetes.
- Excessive sugar intake can contribute to the development of NAFLD, a condition characterized by fat accumulation in the liver.
- Insulin Resistance:
- Chronic overconsumption of sugar can lead to insulin resistance, where your cells become less responsive to insulin.
- This can result in persistently high blood sugar levels and increased risk of type 2 diabetes.
- Inflammation:
- High sugar intake can trigger chronic inflammation, a low-grade inflammation that can contribute to various health problems, including heart disease, cancer, and autoimmune disorders.
- Sugar can accelerate the aging process by damaging collagen and elastin, leading to wrinkles and sagging skin.
- Oxidative Stress:
- Excessive sugar can generate harmful free radicals, which can damage cells and tissues.
- Weight Gain and Obesity:
- Excess sugar, especially in liquid form, can lead to weight gain and obesity.
- Dental Health:
- Sugar feeds bacteria in your mouth, leading to tooth decay and gum disease.
- Mental Health Issues
- Sugar can cause rapid fluctuations in blood sugar levels, leading to mood swings, irritability, and fatigue.
- Some studies suggest a link between high sugar consumption and an increased risk of depression.
Key Points to Remember
- Both natural and processed sugars are broken down into glucose in the body.
- Excess consumption of either type of sugar can lead to health problems.
- While natural sugars are part of a balanced diet, processed sugars should be limited.
- Focus on consuming whole fruits and minimally processed dairy products for natural sweetness.
Now that we know the difference between the two, let’s delve into the ways in which processed sugar can undermine your well-being:
How to Reduce Sugar Intake
- Read Food Labels Carefully: Look for hidden sugars like high-fructose corn syrup and other sweeteners.
- Choose Whole Foods: Opt for fruits, vegetables, and whole grains for natural sweetness.
- Limit Processed Foods and Sugary Drinks: Reduce your intake of sugary beverages, candies, and processed snacks.
- Cook at Home: Preparing meals at home allows you to control the amount of sugar added to your food.
- Gradually Reduce Sugar Intake: Make gradual changes to avoid sugar withdrawal symptoms.
So, what did I decide on sugar intake? Well, I cannot completely eliminate it from my diet. I strongly believe that as long as I consume it in moderation, I will see improved health. What Keith and I did do was to find a way to replace processed sugars in our diet with natural sources. Instead of white sugar, I now use honey or maple syrup. It takes some getting used to, and it takes time to find just the right trade-off, so you get a similar taste, but it’s been worth it.
Some of the benefits will take longer to see, but in the next few months I will update you on what we are seeing with our health.
I’m hoping that by understanding the harmful effects of processed sugar and making conscious dietary choices, you can protect your health and well-being. Remember, moderation is key.
Want to try one of our recipes using natural sugars? These homemade granola bars are super yummy, and they quench that sweetness craving.
