By now, most people know that too much sugar in one’s diet isn’t good for the body. Some studies have suggested that sugar is just as bad as alcohol or tobacco in terms of how toxic it is. But, how and why is it really bad for us? And what truly are sugar’s effects on the body? This is a large topic to tackle, but I will give a brief overview of some main points below.
Many studies have shown that too much sugar, whether in natural form or high-fructose form, can make people fatter, impair brain function, cause problems with the liver and metabolism, along with making it easier for us to get heart disease, diabetes, and cancer.
You don’t even have to add sugar to food these days to be getting too much of the sweet stuff. In many food and drink items, there are high sugar counts that people wouldn’t even realize; such foods can include: breads, meats, fruit juices, ketchup, packaged snacks, condiments, and more.
In today’s world, the average American consumes 32 teaspoons of sugar a day. The human body cannot handle excessive amounts of sugar (32 teaspoons), especially fructose, because it’s metabolizes fructose differently than sugar and turns it straight into fat. On average, the body can safely metabolize around 6 teaspoons of added sugar each day. Since most people consume three of four times more than this number, it makes sense why many people struggle with weight issues and other diseases.
Here are some negative effects excess sugar has on the body:
Damage to the liver (non-alcoholic fatty liver disease), weight gain, metabolic dysfunction (abdominal obesity, decreased HDL, increased LDL, elevated blood sugar, elevated triglycerides, high blood pressure, hypertension, lipid problems, heart disease, dementia) and increase of uric acid levels (risk factor for heart and kidney disease). Over consumption of sugar can also lead the body down a path of developing Type 2 diabetes or cancer. With cancer, some studies suggest that cancer cells use fructose to “feed” them to promote cell division and speeding up growth.
Overall, sugar should be consumed in moderation in its natural form. It is best to avoid fructose forms of sugar, especially those in sugary drinks and processed foods. In order to do this, it’s best to eat whole foods and avoid refine, simple carbohydrates (cereals, bagels), processed meats, canned fruit, candy bars, diet foods, and ice cream. It’s best to try to keep sugar under 25 grams a day for a woman and 37.5 grams a day for a man.
Just like many things in life, sugar should be consumed in moderation for the body to properly metabolize it in a healthy and safe way. By managing your sugar intake, you can help prevent yourself from developing some dangerous diseases. If you are worried about your sugar intake or need help with your diet, contact Dr. Kordonowy at Internal Medicine, Lipids, and Wellness Practice of Fort Myers today at 239-362-3005, Ext. 200. He offers dietary consults with a registered dietitian.
