How sugar affects health

What is sugar?

Sugar is a carbohydrate which, like other carbohydrates, is a source of energy in the food we eat. Sugar as a term encompasses all sweet carbohydrates, but most often refers to sucrose, or rather table, or granular sugar. The human body turns sucrose into fructose and glucose, which are forms of simple sugars that can be found in nature, mainly in fruit but also in vegetables, dairy products and grains. Fruit is, of course, other than being rich in natural sugars also rich in fiber, minerals, vitamins, antioxidants and other healthy nutrients. Sugar can be found in many different forms like white sugar, brown sugar, honey, syrups and others.

Sugar is full of calories, and thus energy consuming natural sugar which can be found in fruit, vegetables, dairy and grains is all right. The body digests these foods slowly, which means that cells are getting a steady supply of energy, these foods also contain multitudes of other healthy nutrients.

The problem arises when too much added sugar is consumed, this is sugar which is artificially added to products by the manufacturers to improve the taste and lengthen the shell life of the food.

Human addiction to sugar makes sense from an evolutionary perspective. This source of energy which causes dopamine secretion in the brain was primarily found in fruit, which was necessary for survival, so it makes sense that humans evolved to want as much sugar as possible. Modern technology allows us to have access to unlimited amounts of concentrated and isolated sugar which brings with it numerous health problems.

Clinical, epidemiological studies have shown that people who consume larger amounts of added sugar, especially sugary drinks, will have higher risks of obesity, type 2 diabetes, dyslipidemia, hypertension and cardiovascular diseases.

Sugar affects cardiovascular health in many ways. Studies show that a high intake of sugar leads to increased LDL (bad) and decreased HDL (good) cholesterol levels. LDL cholesterol can promote the creation of artery blockage.

Diet rich in sugar can also affect cardiovascular health by increasing levels of triglycerides, blood pressure and inflammation.

Large amounts of sugar in diet can also lead to a significant gain in weight which can further increase risk of diabetes, high blood pressure and high cholesterol.

Sugar can also have significantly negative effects on teeth, joints, skin, the liver, pancreas, kidneys, and mood.

How to lower sugar intake?

Lessening sugar intake in diet can be challenging but practical advice exists which can help with lessening sugar intake over the long run. Other than the obvious sources of added sugar like desserts and sweets, it can be found in numerous other products you wouldn’t think of like: ketchup and similar sauces, protein bars, sports drinks, cereal and muesli, dried and canned fruit, and others.

Some practical tips for lessening sugar intake in diet include:

-   Reading packages, reading labels and food packages can help you understand what you are consuming, and in what amount. This habit can help you make better informed decisions about health.

-   Using fruit, nuts, honey, cinnamon, and alike in food as to limit the intake of unnecessary added sugar.

-   Carefully choose drinks, sweetened drinks are among the main ways people consume excessive amounts of added sugar. Try lessening the intake of sweetened drinks and switch them out for something else.

-   Limit portions, it is okay to eat something sweet sometimes, limiting portion sizes will ensure that you don’t get carried away and eat more than you originally wanted to.

-   Limit the intake of ultra processed foods, this is generally good for health and ultra processed foods often contain a lot of added sugar.

-   Change dessert choices, fruit can often satisfy the craving for sweets along with the other health benefits it provides.

-   A balanced diet can help reduce cravings for sugar, which often has the role of a short-term intake of energy.

Limiting sugar consumption often leads to less sugar cravings and finding the amounts of sugar previously acceptable too sweet and intense.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site:https://unsplash.com/photos/white-sugar-cube-forming-lines-VoQ4kqDSFxg

Clinic, C. (2025, February 11). Is sugar bad for your heart? Cleveland Clinic. https://health.clevelandclinic.org/is-sugar-bad-for-your-heart

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Rdn, A. W. (2024, April 15). The not-so-sweet truth of added sugars. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-not-so-sweet-truth-of-added-sugars

Witek, K., Wydra, K., & Filip, M. (2022). A High-Sugar Diet Consumption, Metabolism and Health Impacts with a Focus on the Development of Substance Use Disorder: A Narrative Review. Nutrients, 14(14), 2940. https://doi.org/10.3390/nu14142940