Sugar: The Sweet Poison

Ever wondered how your sweet tooth has evolved? Why you feel the need to consume something sugary everyday?

Recent studies have shown that sugar is as addictive as cocaine, alcohol and tobacco and should be dealt with as such. Our main concern is not the natural sugars found in fruits, rather the processed sugars that are excessively added in our daily meals. Sugar is made up of half glucose and half fructose. Glucose is a type sugar that is essential to the body and is used as an energy source. Fructose, on the other hand, is not essential and is considered empty calories as there are no biochemical reactions in the body that require ‘fructose’ to function. Fructose is the only food molecule that is not recognized by the body and can only be metabolized by the liver.

Why is sugar and in specific fructose considered addictive?

The consumption of sugar releases a hormone known as ‘dopamine’ in the brain that is responsible for releasing feelings of pleasure. This same hormone is also released when ingesting certain neurological affecting drugs. The human body tends to desire activities that release enormous amounts of dopamine, developing a reward-seeking behavioral type of addiction. This in turn develops some sort of dependency on the consumption of sugar.

Sugar addiction would not sound as bad if it was not negatively affecting our body. 4 reasons why sugar is affecting your health negatively:

Sugar develops a Non-Alcoholic Fatty Liver:

Excessive sugar consumption results in the development of a Non-Alcoholic Fatty Liver, this is because the liver is the only organ that can metabolize fructose. When liver glycogen levels are high, fructose is immediately turned and stored as fat. The more fructose consumed, the more liver fat build up over time and ultimately leading to the Non-Alcoholic Fatty Liver Disease. This also increases the risk of developing diabetes and cardiovascular diseases.

Sugar alters your cholesterol and triglycerides profile:

Liver usually ships out metabolized fat as ‘Very Low Density Lipoprotein (VLDL)’ particles that are rich in cholesterol and triglycerides. Studies have shown, higher consumption of fructose led to increased blood triglycerides and increased levels of small, dense LDL and oxidized LDL, which are harmful for the body. All the above are characteristics of the metabolic syndrome, which increase the risk of developing heart and cardiovascular diseases.

Sugar develops insulin resistance and type II diabetes:

High sugar intake develops insulin resistance thus type II diabetes. The main function of insulin is to remove excess glucose from the blood stream and store them in the cells. When you develop insulin sensitivity, your body does not respond to insulin therefore glucose remains in the blood stream. When this happens more insulin is secreted thus elevated levels of insulin are found in the blood. Insulin also sends out signals to the fat cells to pick up fat and store them in the body, therefore higher levels of insulin in the bloodstream increase fat storage in the body.

Sugar affects satiety signals in the body:

There is a reason why we feel hungry when we do, and full when we do as the body releases hormones to regulate our daily food intake. Ghrelin is a hormone released by the brain that is responsible for hunger whereas Leptin is a hormone released by the fat cells which signals satiety and fullness. Individuals who consume large amounts of sugar have altered levels of Ghrelin and Leptin. Studies have shown high fructose levels do NOT decrease levels of Ghrelin therefore your body continues to send hunger signals. High fructose also develops Leptin resistance therefore your body no longer responds to Leptin; this tricks the body to believe fat cells are empty and thus the need to continue eating.

Excessive consumption of sugar is detrimental to your health as seen above, cut down on sugar and protect your health. Substitute white processed sugar with natural sweeteners such as stevia, coconut palm sugar, lucuma, yacon, monk fruit or barely fruit. All the mentioned natural sweeteners are not only suitable for diabetics but also provide additional health benefits.

Typical amount of processed sugar found in daily-consumed items:

One can of coke: 8 tsp. of sugar

One can of Red Bull: 7 tsp. of sugar

Snicker bars (57g): 7 tsp. of sugar

M&Ms packet (45g): 6 tsp. of sugar

Reeses Peanut Butter Cups 2 pieces: 5 tsp. of sugar

Skittles packet (2.6 o.z.): 12 tsp. of sugar

Starburst Fruit Chews (58.7g): 8.5 tsp. of sugar