We know how much our senses love something sweet but at the same time we’re aware it’s not the best food choice. It’s Summer, though, so it’s ok to eat a little added sugar, right? Like Mom says, “everything in moderation”. Not everyone has the will power or self-control to eat just one though. One statistic that I’ve read shows 74 percent of packaged foods contain added sugar. Even though we have seen a 15 percent decrease in added sugar consumption since 1999, according to government data, the typical person still eats about 94 grams (or 375 calories) on a daily basis (U.S. Department of Agriculture).
If you know you’re the type of person, who has control issues, then it’s probably easier, and healthier, to avoid certain snacks and desserts altogether. After a few weeks you won’t even crave it.
Have you ever wondered what actually happens inside your body when you do go overboard and eat one too many chocolate chips cookies? Feel free to substitute cookies for ice cream, pizza, fast food etc. Whatever your “fix” is. They all have added sugar and maybe knowing more of what happens to your body, will make you pause and think twice about eating it. Let’s note that we’re not talking about one item or a typical portion size. That’s ok. It’s only when you go overboard, on a regular basis, that you should be concerned. This is where diet can begin to affect overall health. If your physician has mentioned that your A1C level is getting high, then you have been warned. Get your house in order or you may end up becoming a diabetic or worse.
How Added Sugar Affects Your Body
- We consume food that is high in added sugar on a daily basis.
- Carbohydrates are what cause blood sugar to rise. It’s is important to eat protein and fiber with carbohydrates.
- The body breaks down carbohydrates into simple sugars and away they go into the bloodstream.
- As a result, the body releases insulin, which is a hormone produced by your pancreas.
- Insulin’s role is to absorb excess glucose in the blood and stabilize sugar levels.
- Insulin helps blood sugar enter the body’s cells so it can be used for energy.
- The amount of insulin released usually matches of glucose in the blood stream.
- Once insulin does its job, your blood sugar drops again (the result though is you feel “drained” following the sugar rush).
- Repeated blood sugar spikes, many times a day, over time leads to an increase in stored body fat (typically around the abs in men & hips in women).
- Over time, cells stop responding to all that insulin – because they’ve become insulin resistant.
- Finally, your body can’t lower blood sugar effectively leading to type 2 diabetes.
A Few Interesting Facts About Added Sugar
- Eating too much sugar initially causes a spike in insulin while elevated, long-term levels can lead to kidney damage.
- Added sugar causes a surge in feel-good brain chemicals dopamine and serotonin. So does using certain drugs, like cocaine. When you consume too much added sugar over time, you end up wanting more of it (just like certain drugs). Your body gets addicted to it.
- One study of more than 3,500 people found that those who drank 34 ounces (about 1 liter) of water a day were 21 percent less likely to have issues with high blood sugar than those who drank 16 ounces (473 ml) or less a day.
- A second study showed subjects who got 17-21 percent of their calories from added sugar had a 38 percent risk of dying from cardiovascular disease compared to those who consumed 8 percent of their calories from added sugar. The risk was more than double for those who consumed 21 percent or more of their calories from added sugar.
- Men who consumed 67 grams or more of sugar per day were 23 percent more likely to be diagnosed with depression in a five-year period than men who ate 40 grams or less.
- One study from UC San Francisco found that drinking sugary drinks, like soda, ages our body on a cellular level as quickly as cigarettes can.
- According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year.
How Much Added Sugar Should We Eat?
Added sugars can come in more than 60 different forms and it’s hidden in just about everything you eat. Added sugar is found in a wide range of foods, from ketchup to fruit-based yogurt to (sadly) sports drinks like Gatorade. In terms of how much we should eat, the American Heart Association suggests that men consume no more than 150 calories (about 9 teaspoons or 38 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda. Women should try to eat less than 100 calories (or 25 grams) of added sugar per day. It may seem easy to do but keep in mind a bar of chocolate and a can of soda will already put you at 75 grams.
Keep in mind added sugar is much different than natural sugar found in fruit. It’s fructose, yes, but it also has fiber. This in turn helps release sugar slowly into the blood stream compared to the spike you get after eating half a dozen chocolate chip cookies.
Your Brain on Too Much Sugar
Eating too much added sugar affects just about every cell and organ in the body and the brain is no exception. Previous research indicates that a diet high in added sugar reduces the production of a brain chemical known as brain-derived neurotrophic factor (BDNF). Without BDNF, our brains can’t form new memories and we can’t learn (or remember) much of anything. There is also additional research, published in the journal, Peptides, showing chronic consumption of added sugar dulls the brain’s mechanism for telling you to stop eating.
Hopefully this article sheds more light on the pitfalls of eating too much added sugar. You can pick your poison, it leads to weight loss, brain fog, low energy, oral health issues, you name it. Eating added sugar in moderation is fine. Too much of it though will lead to a multitude of health issues including insulin resistance and type 2 diabetes.
Physical activity and regular strength training makes you more sensitive to insulin, one reason why it’s a cornerstone of diabetes management. Focus on maintaining a healthy bodyweight and body fat level. Basically, living a healthy, sustainable lifestyle will do the trick. It’s the best way to keep blood sugar levels where they need to be.
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