What Does Sugar Do to Your Body

11.19.2019 0 comments

Author: Trisha Houghton, CNS, ASIST

Sugar contributes to a significant number of medical conditions – everything from obesity to heart disease, diabetes to cancer.

In this post, we’ll take a deep dive into how sugar impacts your body. We’ll start off looking at how it’s digested and processed, and what happens when you eat too much sugar.

We’ll include information on the link between sugar and health disorders so you understand the full toll that eating unhealthy sugars can have a long-term negative impact on your body.

We’ll also share ways to identify the unhealthy sugars in your life and simple steps to replacing them with healthy sugars that will improve your health.

The Hidden Dangers of Sugar

Sugar is the primary contributor to a number of very serious health problems, as you’ll see below. But to understand how it can have these negative impacts, you need to first understand how your body handles the sugar you eat.

How Does Sugar Affect Your Body Systems?

Like all foods, your body breaks down sugar first mechanically by chewing, then chemically by enzymes in your stomach and intestines.

The sugar is then separated into individual types, including:

• Fructose;
• Galactose;
• Glucose.

These individual sugars are then absorbed into your bloodstream. From there, they are sent to your liver or muscle tissue to be used for instantly available energy or directed to your adipose (fatty) tissue to be stored for future use.

In small, healthy quantities, sugar can benefit your body. It provides a quickly available energy source that requires very little digestion to be usable. If, for example, you do a lot of high-intensity exercise—say, a marathon or Iron Man race—sugar can be the best way to replenish your depleted energy stores without requiring a lot of energy-sapping digestion.

However, it’s when you consume a lot of sugar, beyond “healthy” minimums, that things begin to go wrong.

The Link Between Sugar and Obesity

Sugar is turned into fat by the body faster than dietary fats, meaning eating a lot of sugar is more likely to make you obese than eating a lot of fatty foods.

All the sugar that your body cannot immediately utilize is stored. Typically, your body can store around 400 to 500 calories’ worth of energy between your liver and bloodstream. Any more than that is sent to adipose tissue to be turned into fat cells for storage.

You might be thinking, “Well, that’s not a problem! I’m not eating 400 calories’ worth of sugar at once!”

That may be true, but remember that you’re not eating all that sugar in a deficit. The meals you’ve eaten earlier—say, your breakfast if you’re having a dessert with lunch, or that evening cookie after dinner—will have already replenished your body’s energy supply.

The sugar you’re eating adds to your existing stores, which are already close to being topped off (unless you have just finished exercising and depleting your body’s energy reserves). Only so much can be stored in your liver or bloodstream or absorbed into your muscles.

The rest is sent to your adipose tissue to store as fat. With sugar (glucose, in particular) being very easy to convert into fat form, it is the nutrient most likely to contribute to increased fat accumulation, a.k.a. weight gain and obesity.

Sugar’s Role in Insulin Resistance

Sugar raises blood glucose levels. All that sugar remains in your bloodstream because it can’t be absorbed into your muscles and your liver is already at capacity.

High levels of blood glucose are dangerous for your health and can lead to long-term problems like:

• Nerve damage (neuropathy);
• Blood vessel damage, particularly in the retina (diabetic neuropathy);
• Cardiovascular disease;
• Damage to your kidneys (diabetic nephropathy), which can lead to kidney failure;
• Problems with your joints and bones;
• Infections in your teeth and gums.

To counter a blood sugar spike, your pancreas releases insulin, which lowers blood sugar levels by causing the sugar to be stored in your liver or muscle cells (if they can absorb more) or in your fat cells for storage.

Unfortunately, chronically high levels of insulin (caused by excessive sugar consumption) can over time cause your body to develop a resistance, ultimately leading to diabetes and metabolic disease.

Effects of Sugar on Liver Health

Too much sugar can overload your liver, causing it to turn fructose and glucose into fat. This can ultimately lead to fatty liver disease.

Nonalcoholic fatty liver disease (different from the disease caused by excessive alcohol intake) is a problem that is likely to affect those who eat a lot of sugar. The fat deposits stored in your liver can cause swelling and damage, which in turn can lead to liver scarring (cirrhosis).

Fatty liver disease also puts you at greater risk of liver cancer and can seriously impair liver function.

Sugar and Cardiovascular Risks

Research [1] has shown that people who consume more sugar and sugary food have a drastically increased risk of cardiovascular disease as they age.

Sugar can raise triglyceride and LDL cholesterol levels, leading to a higher risk of atherosclerosis and other cardiovascular problems.

Sugar can also trigger chronic inflammation and cause high blood pressure, both of which have been linked to heart disease.

Understanding the Warburg Effect and Sugar’s Role in Cancer

According to a 2017 study published in the journal Nature Communications [2], a very clear link has now been discovered between sugar and cancer. After nine years of studying the effects of sugar on the human body, researchers determined that an excess of sugar can lead to rapid tumor growth.

This connection between sugar and cancer is the result of the Warburg effect. Simply put, the Warburg effect is a phenomenon where cancer cells rapidly break down sugars (the sugar you eat) and use those sugars for energy. Thanks to the Warburg effect, cancer cells are able to feed off the sugar and grow. Excessive sugar intake has been linked to an increase in tumor growth.

The above-mentioned study used yeast cells as the model for the test, given that the yeast cells contain the same proteins found in tumor cells. When the researchers fed sugar to the yeast, the yeast cells rapidly broke down the sugars and used them to multiply. The sugar stimulated something called Ras proteins, which triggered the rapid growth of the yeast cells.

One of the researchers said, “Our research reveals how the hyperactive sugar consumption of cancerous cells leads to a vicious cycle of continued stimulation of cancer development and growth. Thus, it is able to explain the correlation between the strength of the Warburg effect and tumor aggressiveness.”

If sugar can have such a marked effect on yeast cells in a controlled laboratory environment, imagine what it can do inside your body! Every time you eat sugar—in the form of candy, cookies, cakes, refined sugar, or even fruit drinks—you’re basically feeding any cancer cells in your body. Thanks to the Warburg effect, the sugar will stimulate rapid growth of the cancer cells. Existing tumors or cancers will grow visibly as a result of the sugar.

When the researcher said, “this link between sugar and cancer has sweeping consequences”, he wasn’t far wrong. Understanding this connection not only gives scientists a better understanding of the link between sugar and cancer, but also helps you take action to eliminate the problem.

Identifying “Good” vs. “Bad” Sugars

We’ve talked a lot about the dangers of sugar, and by now you should have no doubt that the threat is very real.

But it’s important that you understand that not all sugars are bad for your health. In fact, some sugars are good for you (in moderation, of course) and can provide you with healthy energy.

Let’s start with the “good” naturally occurring sugars:

• Whole Fruit contains fructose. In moderation, this fructose helps to produce energy and the fiber in fruit reduces the absorption rate of the sugar. However, keep in mind the smaller and less ripe the fruit is, the better it is and the lower the glycemic index it has. For example, frozen or fresh berries are a better choice than melon.
• Raw Organic Honey, molasses, and other natural sweeteners are safe for consumption in moderation.
• Stevia is a natural sugarless sweetener that won’t trigger the Warburg effect.

That’s IT! These three sugars are the only kind you should be eating, and definitely in moderation.

Now let’s look at all the “bad” sugars, the ones to eliminate from your diet: 

• Refined sugar. If it’s white and powdery (such as table sugar or confectioner’s sugar), it’s a no-go! Even brown and cane sugar should be avoided, as they’re still highly concentrated forms of sugar and will cause the Warburg effect.
• Fruit juices are essentially concentrated fructose without any fiber to reduce absorption. Even 100% fruit juice isn’t truly healthy.
• Fruit products like fruit Jell-Os, fruit-flavored drinks and soft drinks, and fruit candies may be made with some fruit, but it’s still concentrated sugars.
• Candies contain a ton of sugars, most of which is highly refined and guaranteed to trigger the Warburg effect.
• Baked goodies may be delicious, but all those cakes, cookies, muffins, and scones will provide way more sugar than is good for your health.
• Syrups like high fructose corn syrup, flavorings, or coffee sweeteners are equally sugary, and often filled with artificial ingredients that will increase oxidative stress in your body.

To reduce your risk of cancer and improve your health overall, cut these sugary foods and drinks from your healthy diet.

Hidden Sources of Sugar in Everyday Foods

It’s important to understand that it’s not just sweets and candies and baked goods that are putting you at risk. There are a lot of foods that contain hidden added sugars. These processed foods are always loaded with added ingredients (like sugars and flavorings and preservatives), and always bad for your health.

Be wary of:

• Salad dressings;
• Canned foods (like soups, corn, and tomato or pasta sauce);
• Bread and baked goods;
• Flavored yogurts;
• Breakfast cereals;
• Condiments (particularly BBQ sauce and ketchup);
• Sports drinks and energy drinks;
• Protein bars and granola bars;
• Nut butters;
• Dried fruits;
• Dairy alternatives, such as sweetened almond milk or soy milk.

These all may have too much added sugar that makes them extremely dangerous because without realizing it, you are adding more sugar to your daily food intake.

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Steps to Eliminate Harmful Sugars from Your Diet

Cutting harmful sugar from your diet can actually be fairly straightforward. It won’t be easy since our modern diet has effectively “addicted” us to sugar, to such an extent it’s difficult to cut it out.

But the process of reducing unhealthy sugar intake can be boiled down to three simple dietary guidelines:

• Focus on fruits and veggies. Fruits and veggies are your body’s best source of natural sugars. Consumed in moderation (2-3 servings per day), you have nothing to worry about—on the contrary, you’ll improve your health by eating more of these antioxidant-rich whole foods.
• Consume natural sweeteners in moderation. Stevia and monk fruit extract are natural sweeteners that contain no calories and will not trigger the same negative effects as sugar. Coconut sugar, organic maple syrup, honey, and molasses can raise blood sugar levels, but consumed in extreme moderation, will be safe.
• Anything else, don’t eat it. That seems broad and extreme, but that’s the approach you need to take. Any other sugar sources—be it fruit juice (real or artificial), sugary drinks and sugar sweetened beverages, sugary condiments, baked goods, treats, candies, and sweets—should be avoided.

If you need sweet treats at home, make your own using the healthier sugars listed above. Otherwise, cut all high sugar foods from your balanced diet entirely. Your body will thank you.

Long-Term Benefits of Reducing Sugar Intake

What happens to your body when you reduce sugar intake or cut it out of your diet completely?

• You’re less likely to gain weight. You’ll also notice weight loss is easier.
• You’ll feel fuller and more satiated throughout the day because you’re no longer consuming “empty” calories.
• You’ll be less prone to overeating, bingeing, and snacking.
• Your blood pressure, blood glucose, cholesterol, and triglyceride levels will all drop.
• Your heart disease risk will drastically lower.
• You’ll build muscle and heal from injuries faster, because there is no sugar triggering chronic inflammation that could slow your body down.
• Your immune system will be better able to defend you from invaders.
• Your risk of cancer, diabetes, obesity, and metabolic disease will drop.
• Your skin, hair, and nails will all be healthier.
• You will slow tooth decay and prevent cavities.
• Your mood will improve.
• You will age at a “normal”, healthy rate because sugar is no longer accelerating biological aging.
• Your risk of Alzheimer’s, dementia, and other neurodegenerative conditions will decrease.
• You’ll have fewer sugar cravings (no more sweet tooth!)

When you list it out like that, it’s pretty easy to see all the reasons why you should stop eating sugar!

Wrapping Up

Sugar is, effectively, poisoning your body.

While it does provide a surge of energy (which feels good in the moment) and boosts your mood, the positive effects are fleeting and quickly outweighed by all the negative effects. The fact that it will elevate your risk of serious health problems—including heart disease, obesity, metabolic disease, diabetes, and cancer—makes it a threat you need to take seriously.

Cut sugar from your diet anywhere and everywhere you can. Switch to natural sweeteners and consume fruits in moderation. Avoid any foods that may contain hidden sugars. Stop consuming sugary beverages (no more liquid calories) and say no to desserts you don’t make yourself using ingredients you know you can trust.

The more you cut sugar from your life, the healthier you will be!

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Frequently Asked Questions

How do I know if I eat too much sugar?

According to the American Heart Association [3], the average American eats way too much sugar on a daily basis. Examine your diet and look for foods that could contain lots of sugar, including baked goods, sweetened beverages, desserts, candies, granola and protein bars, condiments, and breakfast cereals. If you eat even a few of these foods, you’re almost certainly eating too much sugar.

What are 5 signs your blood sugar is too high?

Mild high blood sugar is marked by increased thirst, increased urination, fatigue, and weight loss [4]. Moderate to severe high blood sugar is marked by blurred vision, light-headedness, extreme thirst, skin that is flushed, dry, or hot, and restlessness, drowsiness, or difficulties waking up. Very high blood sugar levels can cause you to become sluggish or confused or even lose consciousness.

Can cutting out sugar reverse aging?

Experts [5] agree that sugar accelerates aging, from skin problems like acne, wrinkling, and sagging to internal inflammation and higher risk of diabetes, cancer, cardiovascular disease, and other chronic diseases. Cutting out sugar can reduce the inflammation and reverse some of the damage caused by aging. However, some of the effects, particularly in your skin health, may remain even after you’ve eliminated sugar from your diet.

Resources

Carbohydrate Digestion and Absorption

Hyperglycemia in diabetes

Nonalcoholic fatty liver disease

The sweet danger of sugar

The Impact of Free Sugar on Human Health—A Narrative Review

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