Unraveling the Mysteries of Sugar and Its Impact on Our Health

stayfitnactive
Apr 15
5 min read

There is an abundance of fearmongering associated with sugar. It is often advised to reduce sugar intake as it can lead to obesity and diabetes. This information, while well-intended, is limited. It leaves many questions unanswered. How much sugar is acceptable? How is the body affected by sugar? How exactly does it lead to diabetes and weight gain? The more (clear) information provided, the better choices people can potentially make for themselves.

Let's address the following:

1. What is sugar?

2. How does the body utilize sugar?

3. How can sugar be harmful to the body?

4. How to reverse any damage that may already be done?

What Is Sugar?

Sugar, specifically table sugar, is a carbohydrate molecule known as sucrose. This compound is a disaccharide, meaning it is composed of two simpler sugars: glucose and fructose. Sucrose is a naturally occurring substance that is predominantly found in plants, with sugar cane and sugar beets being the most common sources. These plants have evolved to produce sucrose as a means of storing energy, which is then utilized by the plant for growth and development. In its natural state, sugar cane is rich in various nutrients, including vitamins, minerals, and antioxidants, that contribute to its health benefits.

However, the journey from sugar cane to the refined product that we commonly use as table sugar involves several processing steps that can significantly alter its nutritional profile. During the initial stages of processing, sugar cane is crushed to extract the juice, which is then boiled to produce a thick syrup. This syrup undergoes further refining to create molasses, a byproduct that retains a considerable amount of nutrients such as calcium, potassium, iron, and magnesium. Molasses is often used in baking and cooking due to its unique flavor and nutritional benefits, serving as a healthier alternative to refined sugars in some recipes.

As the processing continues, the molasses is further refined and bleached to produce the white sugar that is ubiquitous in households across America and many other parts of the world. This final stage of processing strips away nearly all of the remaining nutrients, leaving behind a pure carbohydrate product that is primarily composed of sucrose. The resulting white sugar is devoid of the beneficial vitamins and minerals that were present in the original sugar cane. This is a significant concern for health-conscious consumers, as excessive consumption of refined sugar has been linked to various health issues, including obesity, diabetes, and heart disease.

How Does The Body Utilize Sugar?

Once sugar makes contact with the taste buds on the tongue, it triggers the beginning of digestion. The moment sugar is tasted, the salivary glands are activated, leading to the production of saliva, which contains enzymes that initiate the breakdown of carbohydrates.

As the sugar continues to break down, it transforms into glucose, a simple sugar that serves as a primary energy source for the body. Once glucose is released, it swiftly enters the bloodstream, leading to an increase in blood sugar levels. This spike serves as a signal to the body that it needs to take action to bring the body back to it's balanced levels (homeostasis).

In response to the rising glucose levels in the blood, the pancreas responds promptly by releasing insulin, a hormone that acts as a key regulator of blood sugar levels. Insulin's primary function is to facilitate the uptake of glucose by cells throughout the body, effectively rounding up all the sugar that is circulating in the bloodstream. Once insulin is released, glucose is either utilized immediately for energy by various cells, particularly muscle cells during physical activity, or it is directed to the liver and muscles for short-term storage in the form of glycogen. Glycogen acts as a readily accessible energy reserve that the body can tap into when needed, such as during exercise or periods of fasting. However, when there is an excessive amount of sugar consumed, or when the body is not in immediate need of energy, complications can arise. If the glucose is transported to the liver and the glycogen storage capacity is reached, the liver must take alternative measures. The liver converts some of the surplus glucose into fat (lipogenesis) and transports it to adipose tissue, where it is stored for long-term energy use. Adipose tissue is capable of expanding to accommodate excess fat, making it an effective long-term storage solution for energy.

To summarize the entire process: when the body requires immediate energy, the sugar is utilized right away. If energy is not required at that moment, the sugar is stored in short-term storage. However, when short-term storage reaches its limit, the body resorts to converting excess sugar into fat, which is then stored in fat tissues for future energy needs.

The pancreas works hard to keep the blood sugar levels balanced.

How Can Sugar Be Harmful To The Body?

When sugar continuously enters the bloodstream, the pancreas is constantly engaged in releasing insulin. This persistent activity can lead to the body becoming insulin resistant. If this happens, sugar cannot be effectively removed from the blood, which over time can result in diabetes, blurred vision, and kidney failure. Moreover, sugar occupies space as a molecule. When it lingers in the blood, it disrupts the flow rate of blood. Consequently, the body needs to increase blood pressure to maintain circulation, potentially leading to heart attacks. It's important to note that these effects don't result from a single day of excessive sugar intake but from consistent, long-term high sugar consumption.

Additionally, the liver plays a role. As mentioned earlier, if the liver runs out of storage capacity, it starts converting sugar into fat, which can lead to fatty liver disease and eventually liver failure. No one desires that outcome! As fat accumulates in fat tissues, the body's body fat percentage increases, particularly visceral fat, which is the more hazardous type of fat surrounding the organs. Excessive fat around the organs can impair their optimal functioning.

Even if you're not particularly concerned about the health of your organs, cells, or blood, you might care about appearance. Sugar can degrade collagen, which is essential for maintaining a youthful look. Without it, wrinkles appear, and skin becomes dull. Sugar also induces inflammation in the body, keeping it in an inflamed state. The body signals inflammation in various ways, including pimples or breakouts. Excessive sugar intake can lead to severe acne. Other signs include joint aches, muscle soreness, leaky gut, IBS, and more.

Finally, there's the risk of tooth decay. When sugar remains on tooth enamel for too long, it starts breaking it down, causing cavities, infections, and ultimately tooth loss. All these factors highlight why I believe it's crucial to view food as medicine... because it is.

How To Reverse Any Damage?

First things first, let's save some money. The money spent on anti-aging products, skin care, root canals, weight loss medication, etc., can be poured into vacations, clothes, housing, and improving the quality of your life. I share this because I care. Change is not easy, but it's possible, and taking a few small steps can make a big difference.

The Obvious: Eat less sugar, and by sugar, I am referring to added sugar, not natural sugar. It can be gradual. Instead of adding 1 cup of sugar to a recipe, use 3/4. Put a little less sugar in your oatmeal or coffee. The human body gets new taste buds every 2 weeks. They can and will adjust.
After eating something sugary, move the body. Exercise, go on a walk, dance it out, etc. Give the body a reason to use the sugar instead of storing it. In addition to that, the more frequently the body is moved, it'll begin converting the fat into energy, ultimately burning it and reducing the fat stored in the body.
Eat fiber-rich foods with sugar. Fiber slows digestion, which will slow the release of sugar in the blood!