How Added Sugar Affects Your Body

Diabetes is not the only side effect of high sugar consumption, it does other bad things to your body too.

Sugar generally does not have a good reputation in the dietary world. But is it all bad? To answer this, let’s examine the two main categories of sugar: natural and added sugars.

Natural sugars such as fructose in fruits and vegetables and lactose in dairy products are healthy when they are consumed whole without stripping off the fiber or calcium.

The sugar we add to sweeten foods and beverages on the other hand, is added sugar that causes a spike in blood sugar level.

Our bodies are incapable of differentiating between added sugars and natural sugars found in fruits and vegetables, even though the body uses different types of sugars in different ways.

Honey, molasses, coconut sugar, brown sugar and all its variants are added sugar from natural sources when added to oatmeal or yogurt. Syrups, caramels, fruit juices and fruit juice concentrates that manufacturers add to sauces, cooked foods and canned foods also constitute added sugar.

Most dietary guidelines suggest limiting calories from added sugar to less than 10% per day. But most of us consume double or triple the amount.

We already know that diabetes is one of the side effects of high blood sugar levels, but what else does it do? Can it affect our bodies in other ways?

How Added Sugar Affects Our Bodies

1. Causes obesity

To be fair, sugar on its own does not cause obesity, but overconsumption does. While the foods we consume do contribute to weight gain, the main culprits usually are sodas, juices and other sugar-laden beverages.

Sweet beverages don’t satiate so we end up drinking more than we should and top that off with more sweet food choices.

Researchers have found that high fructose consumption could cause the hormone that regulates hunger and signals the body to stop eating become less effective.

Sugar-sweetened beverages are also linked to increasing visceral fat or deep belly fat that may cause diabetes and heart disease.

2. Increases the risk of heart diseases

Several studies have shown that high-sugar diets can lead to high triglyceride, blood sugar and blood pressure levels. These are all risk factors for heart disease.

Consuming too much sugar is also linked to atherosclerosis or buildup of plaque which causes arteries to narrow and restrict normal blood flow.

One study found that those who consumed 17% to 21% of calories from added sugar had 38% higher risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar.

3. Accelerates aging

Particularly, the skin.

Wrinkles occur naturally as we age, whether or not we are healthy. But exposure to the sun and poor food choices can speed up the appearance of wrinkles.

One of the substances that cause aging is advanced glycation end products (AGEs). AGEs damage collagen and elastin, which are proteins that help the skin remain taut and keep its youthful appearance. When collagen and elastin become damaged, the skin loses its firmness and begins to sag.

AGEs form when protein or fat combine with sugar so a diet high in refined carbs and sugar could cause skin to age prematurely.

Other effects include increased inflammation and risk of developing certain types of cancer. We can’t usually see the effects of high sugar consumption until it’s too late. But we know that we need to cut down on sugar.

It may sound impossible, especially for those with a sweet tooth, but many have made it a life mission and proceeded to abstain from added sugar for 30 days.

Their experiences have been astonishing.

The following is the story of Josh (not his real name) and how he felt after eliminating added sugar from his diet.

Josh began the habit of snacking on cookies and doughnuts innocently enough. He rationalised the habit by telling himself that he goes to the gym so, it should be alright. Besides, he ate healthily everyday and only indulged in sweet sugary foods once in a while.

But soon, he was doing it every day.

When he noticed his belly getting bigger despite exercising every day, that’s when he decided to quit added sugar for 30 days.

The first thing Josh did was remove every food item with added sugar from his pantry. He was surprised to see just how much sugar was hiding in even the most unsuspecting foods like bread and protein bars.

The first week of no sugar was tough, according to Josh, but removing everything with sugar helped when the cravings became too intense to ignore. All that he had in his cabinet were organic rice cakes, which stopped him from caving in.

During the challenge, Josh also decided to consume more greens. In the past, he had always relied on fruit smoothies for vitamins. After the first 10 days, he began to add kale and salads to his meals. He also added greens to his smoothies and began to cut back on fruits.

Josh found substitutes for the common ingredients that added more flavour (and sugar) to foods. He replaced fig jam sauce with mustard and used olive oil and lemon as salad dressing.

After 3 weeks, Josh’s energy level became more stable. His gut also reduced significantly, which is what made him start the 30-day challenge in the first place.

After the challenge, Josh admitted he felt a lot better. But he also came to the conclusion that he didn’t want to let go of added sugar completely. He decided to consume it in moderation from the following month onwards.

For those thinking of quitting sugar for 30 days, it’s definitely a worthwhile endeavour. It is not sustainable for the long term. But it’s a great way for those with a sweet tooth to retrain their brains and adjust their relationship with food and sugar.

Do it like Josh did by starting with a 30-day sugar-free challenge and then adding back sugar in moderation. You’ll stay healthy and at the same time, enjoy your life responsibly.