Is sugar really that bad for you?

You’ve probably seen that commercial, in which a mother sadly gazes at the mountains of sugar her family consumes daily. Her kids pile it on their cereal, then eat sugar-laden snacks washed down with corn syrup-based drinks. Even the teaspoon or so you sprinkle on top of your grapefruit adds up to unmeasurable mounds of empty calories.

We then see her shake off that haunting image. The scene changes: her family is enjoying all their usual treats, but the dreaded sugar is replaced with a brand-name artificial sweetener. The happy family radiates good health.

The truth is that Americans consume refined sugars in staggering amounts; one estimate calculates that the average American consumes 135 pounds of sugar per year. For a quick visual, that’s 27 5-pound bags of Domino’s Crystals per person, each year. Obviously, the companies that market sugar substitutes have a vested interest in vilifying sugar. But is it really that bad for us? Is sugar responsible for the current obesity epidemic and are we better off using sugar substitutes?

To answer these questions, we need to understand how the body processes sugar. Sugars are the body’s main source of energy and exist in two different forms:

– Simple carbohydrates, such as table sugar, corn syrup, honey, molasses; even fresh fruits contain
sugars On food labels, sugars are often listed as “-ose” (glucose, sucrose, fructose, maltose,
dextrose, etc).
– Complex carbohydrates, which are found in cereals, whole grains and starchy vegetables.

All carbohydrates are metabolized into simple sugars. These are absorbed into the bloodstream, causing the release of the hormone insulin. Insulin tells our cells to convert sugars into energy.

The difference between simple and complex carbohydrates is that simple sugars are rapidly absorbed, causing blood sugar levels to spike. Complex carbohydrates take much longer to digest, making it easier for the body to regulate their absorption.

What are the health consequences of excess sugar?

Consuming refined sugars in large amounts causes a sharp rise in blood sugar levels, followed by a rapid decline. Eventually, this cycle can affect the function of the pancreas, the organ that secretes insulin. This is a major factor in type 2 diabetes.

Foods with a lot of added sugar, such as cookies, cakes, frozen desserts, candy, soft drinks and still drinks, are high in calories but offer little nutrition; These foods are a direct cause of obesity, which often leads to heart disease, cancer, and diabetes.

Refined sugar causes brain inflammation, depletes tryptophan, slows thyroid function, depletes testosterone in men, and contributes to insulin resistance and dementia.

Too much sugar also causes cavities; Tooth decay is alarmingly common among young children. While cavities in baby teeth may not seem like an overwhelming concern, left untreated they can have harmful long-term consequences, including tooth loss, mouth pain, abscesses, and cosmetic problems.

To further complicate matters, sugars often show up where you least expect it. Aside from obvious culprits like candy and soda, sugars commonly lurk in these foods:

– The so-called ‘healthy’ cereals;
– White bread;
– Pretzels;
– Sausages;
– Prepackaged meals;
– Condiments such as ketchup, mustard and salad dressings.

If refined sugar poses such a widespread health risk, wouldn’t it be better to use sugar substitutes? They provide the sweetness we want without all the calories. Many low-calorie treats are made with artificial sweeteners, appealing to dieters and calorie-counters with this supposedly healthier alternative.

Actually, artificial sweeteners come with their own list of health risks. Sugar substitutes such as aspartame, sucralose and saccharin are food additives of chemical origin that contain palatable substances such as lye. Although researchers don’t yet know the full extent of the damage they can cause, studies have linked artificial sweeteners to cancer, brain damage, and genetic mutations. Not exactly a healthy option!

If that’s not enough to deter you from sugar substitutes, these chemicals have been shown to alter your brain chemistry so that you no longer associate sweetness with calories, encouraging overeating. Combined with inherent metabolic deterrents, these substances actually contribute to weight gain.

Since there are no nutritional benefits to outweigh the risks of consuming sugar substitutes, what do you do?

The key word is moderation. Avoid eating processed foods and consuming sugary drinks, especially soft drinks, and limit sweets. Use applesauce or granulated sugar in baked goods.

As long as you eat plenty of foods that are good for you, including fresh fruits and vegetables, whole grains, and lean proteins, a spoonful of sugar here and there won’t do you any harm.